Some research suggests a link between depression or other mental health conditions and vitamin D deficiency. Try adding vitamin D-fortified foods to your diet and lifestyle changes before reaching for supplements.

Vitamin D is known as the sunshine vitamin because your body produces it when your skin is exposed to the sun.

Vitamin D may also play a role in depression, as researchers have noted that many people with depression have low vitamin D levels.

Seeking help for depression?

If you’re seeking support for anxiety, depression, or other mental health issues, here are some organizations and resources that offer it:

A 2018 study found that many people who have depression also have low blood levelsTrusted Source of vitamin D, indicating a possible connection.

Research also indicates an association between depression and low vitamin D levels in people with postpartum depression.

A small, high quality 2020 study of 56 participants with mild to moderate depression found that vitamin D supplementation was associated with an improvementTrusted Source in depression severity over 8 weeks.

This potential benefit in the long term, however, isn’t completely clear.

A large, high quality 2020 study of more than 18,000 people with depression found that taking 2,000 international units (IU) per day of vitamin D for 5 years didn’t lead toTrusted Source significant differences in depression scores compared with a placebo.

More research is needed to determine how:

  • vitamin D deficiency and depression may be linked
  • taking vitamin D supplements might affect depression symptoms

Here are six risk factors for vitamin D deficiency.

Limited sun exposure

Most people’s primary source of vitamin D is sunlight. Limited sun exposure may lead to vitamin D deficiency. How much exposure you need depends on:

  • local climate
  • time of day
  • time of year
  • skin tone

Diet

Few foods are naturally rich in vitamin DTrusted Source. You can increase your intake by eating more of these great natural sources of vitamin D:

  • salmon, mackerel, other fatty fish
  • fish liver oils
  • animal fats
  • vitamin D-fortified food products such as orange juice, cereal, mushrooms
  • vitamin D-fortified dairy, plant-based milk
  • eggs

If you follow a vegetarian diet, vegan and vegetarian vitamin D sources include:

  • fortified plant-based milk
  • fruit juices
  • grain products
  • ultraviolet (UV) light-exposed mushrooms

Darker skin tone

In the United States, Black people tend to be at higher risk for vitamin D deficiency than other populations.

This disparity may be because people with darker skin have more melanin, a natural skin pigment that may inhibit vitamin D productionTrusted Source in the skin.

One study using data from a large U.S. health study from 2011 to 2014 found that 17.5% of Black people were at risk for vitamin D deficiency compared with:

  • 7.6% of Asian people
  • 2.1% of white people
  • 5.9% of Hispanic people

If you’re concerned about your vitamin D production from sun exposure, talk with your doctor about what you can do.

Distance from the equator

Studies have shown that people living in northern latitudes, such as the northern half of the U.S., may be more likely to have lower vitamin D levels, especially during the winter when less sunlight is available.

If your area sees less sun, you may need to spend more time outside to increase your sun exposure. Be sure to use proper sun protection.

Obesity

People with obesity may be more prone to vitamin D deficiency because they may needTrusted Source to absorb more vitamin D to reach the recommended nutrient levels.

Consider asking your doctor about a vitamin D test if you have obesity. They can help you come up with a plan to increase your levels. Doctors often prescribe a high dose vitamin D supplement to address a deficiency.

Age

As you get older, your skin becomes less efficient at producing vitamin D. Older adults may limit their time in the sun and eat diets with insufficient amounts of vitamin D, putting them at higher risk for a deficiencyTrusted Source in this vitamin.

Depression and vitamin D deficiency are two distinct conditions, each with its own symptoms. If you’re experiencing symptoms of either or both conditions, speak with your doctor.

Vitamin D deficiency symptoms

  • aching bones
  • fatigue or drowsiness
  • weakness and pain in your muscles and joints

Depression symptoms

  • overwhelming feelings of sadness, hopelessness, and helplessness
  • loss of interest in activities you once enjoyed
  • excessive weight loss or weight gain

Learn more about vitamin D and depression symptoms.

Vitamin D deficiency and depression require different treatments since they’re separate conditions.

Treatments for vitamin D deficiency

A doctor may advise you to address vitamin D deficiency and its symptoms by increasing your intake of this vital nutrient with:

  • vitamin D supplements
  • sun exposure
  • vitamin D-containing or vitamin D-fortified foods

Treatments for depression

Doctors commonly prescribe psychotherapy and antidepressant medications to treat depression. These approaches may be incorporated separately or in combination with dietary changes, depending on your symptoms and treatment goals.

If your depression is related to vitamin D deficiency, increasing your vitamin D intake may help relieveTrusted Source your symptoms.

Speak with a doctor about your treatment options and what may work best for you.

Can vitamin D affect mood?

Vitamin D may affect mood regulation, although more research is needed. One 2020 study found that vitamin D supplements may improve anxiety but had no effect on depression.

How much vitamin D do you take for depression?

The National Institutes of Health recommends a daily dose of 600 IUTrusted Source of vitamin D for those ages 1 to 70 years. It’s safe to take up to 4,000 IU without speaking with a doctor.

Studies assessing vitamin D and depression use varied doses, from 4,000 IU daily for 12 weeksTrusted Source to a single 300,000 IU injectionTrusted Source.

Have your vitamin D levels checked before taking high dose vitamin D supplementsTrusted Source to avoid toxicity. Work closely with a doctor to determine the right dosage.

What other vitamins help with anxiety and depression?

Other vitamins and minerals may also play a role in alleviating anxiety and depression:

Speak with your doctor before trying supplements for anxiety and depression.

How can you get enough vitamin D in the winter?

Supplements: A vitamin D supplement throughout the winter may help maintain your blood vitamin D levels if you get less sun exposure.

Vitamin D foods: Choose more vitamin D-rich foods during the winter, such as vitamin-D-fortified dairy or plant-based milk, fish like trout or salmon, or UV-exposed mushrooms.

Vitamin D lamps: UV lamps mimic natural sunlight to help your body produceTrusted Source vitamin D on your skin. These lamps are often a treatment optionTrusted Source for SAD. If you’re interested in trying one, speak with a healthcare professional.

Intentional outside time: Spend intentional time outside on days when it’s not too cold. For optimal vitamin D synthesis, spend 10 to 30 minutes outdoors in the warmest part of the day (typically around noon) when the sun is shining.

Vitamin D is a key nutrient for your mental and physical health. Low vitamin D levels are associated with depression. Taking vitamin D supplements may improve depression symptoms in people with low vitamin D levels.

Taking supplements, spending more time outside, and eating vitamin D-rich foods can help boost vitamin D levels.

Reach out to a doctor or mental health professional if you’re experiencing depression symptoms.