From the Guidelines
Vitamin D has been shown to have a positive effect on mood and energy levels, particularly in individuals with deficiency, and daily supplementation of 800 IU or more may be necessary to achieve optimal benefits. When considering vitamin D supplementation for mood and energy, it's essential to note that the evidence suggests that doses greater than 800 IU per day may be necessary in many populations, particularly in those with risk factors for bone mineral density (BMD) loss 1. While the provided study primarily focuses on the management of osteoporosis in cancer survivors, it highlights the importance of vitamin D in maintaining overall health, including improved mood and energy levels. Some key points to consider when supplementing with vitamin D include:
- Consulting with a healthcare provider to determine the optimal dosage and to check for deficiency through a blood test
- Aiming for 10-30 minutes of midday sun exposure several times weekly for natural vitamin D production
- Consuming vitamin D-rich foods like fatty fish, fortified dairy products, and egg yolks
- Being aware of the potential for toxicity with excessive supplementation and following recommended dosages. It's also important to note that exercise, in addition to vitamin D supplementation, is recommended for its known benefits in maintaining overall health, including improved sleep, mood, fitness, and a reduction in the risk of cancer recurrence and/or certain new cancers 1.
From the Research
Vitamin D and Mood
- Vitamin D has been suggested to play a role in mood regulation, with studies indicating that deficiency in vitamin D may be associated with an increased risk of depression and anxiety disorders 2, 3.
- A review of clinical studies found that vitamin D supplementation was associated with a reduction in symptoms of depression and anxiety, particularly in individuals with major depressive disorder 2.
- However, the evidence is not consistent, with some studies showing mixed results for the effects of vitamin D on mood and sleep in healthy individuals 4.
Vitamin D and Energy
- There is limited direct evidence on the effect of vitamin D on energy levels, but studies suggest that vitamin D deficiency may be associated with fatigue and decreased energy 5, 3.
- A randomized controlled trial found that vitamin C supplementation, but not vitamin D, improved mood and reduced psychological distress in acutely hospitalized patients 5.
- However, another study found that vitamin D supplementation had a positive effect on negative emotions, particularly in patients with major depressive disorder and individuals with vitamin D deficiency 6.
Key Findings
- Vitamin D supplementation may be associated with a reduction in symptoms of depression and anxiety, particularly in individuals with major depressive disorder 2, 6.
- The evidence for the effects of vitamin D on mood and sleep in healthy individuals is mixed 4.
- Vitamin D deficiency may be associated with fatigue and decreased energy, but more research is needed to confirm this association 5, 3.