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A Beginners Guide to Vitamin D3 & Mental Health (Part 2)

What you will learn

  1. What is Vitamin D?

  2. What are the links between low levels of Vitamin D & mental health?

  3. What conditions can occur with a Vitamin D deficiency?

New Zealand is heading into Autumn & Winter soon, meaning we will be less exposed to the sun rays as it gets colder and we spend more time indoors. This is the perfect time to start considering a vitamin D check, and possibly supplementing it.

What is Vitamin D?

  • It is a hormone, produced by our body when triggered by UV sun rays;

  • It facilitates the intestinal absorption of calcium, and stimulates the absorption of phosphate and magnesium ions;

  • It is estimated to be involved in the regulation of up to 2000 genes—that’s a lot of input into the critical processes happening in every cell throughout the entire body!

  • It is an important immune regulator, as part of our innate immune system.

Mental Health & Vitamin D

According to Professor Serdar Durson, Professor of Psychiatry and Neuroscience, “there is mounting evidence between the relationship of vitamin D receptors in the brain, low vitamin D levels and abnormal cognitive functions, major depression, bipolar disorder and schizophrenia. 

Vitamin D activates receptors on neurons in regions implicated in the regulation of behaviour, stimulates neurotrophin release and protects the brain by buffering antioxidant and anti-inflammatory defences against vascular injury" (Canadian Medical Journal, 2010).

 Although we don’t fully understand how vitamin D impacts on mental health, it is clear it has an important role in prevention and treatment in people of high risk of mental and cognitive illness, and of those diagnosed already.

Points from Scientific Evidence

  • There were clear links between low levels of vitamin D in patients with depression and/or anxiety, both males and females, when compared to a control group of healthy individuals;

  • A few studies have shown levels of vitamin D declines considerably in the ageing population. A correlation can be established between chronic diseases (such as cognitive decline, depression, osteoporosis, cardiovascular disease, hypertension, type 2 diabetes, and cancer) and low levels of vitamin D, in the ageing population. 

Vitamin D in Clinical Practice

In my years of clinical experience, 9 out of 10 clients that had any level of anxiety and/or depression, also had very low vitamin D levels, after tested. Vitamin D was then tailored into their wellness plan, often at higher levels to start with, combined with diet, lifestyle, nutritional and herbal medicines. The approach has always been individualistic, as each client has different needs to be met.

After a few months of treatment (usually between 3 and 9 months, depending on severity of symptoms), my clients would get tested for vitamin D levels again, so we could compare the effectiveness of the treatment, and mostly the level of vitamin D would be directly proportional to the improvement of their symptoms.

At this time of the year, I would also start seeing a number of clients who were experiencing Seasonal Affective Disorder (SAD), a type of depression linked to Winter months, the time of the year when there is less sunlight. Being from a tropical country like Brazil, I first came across SAD during my first few Winters in New Zealand, as without fail, it would always present with depressive symptoms just before the colder months. Those clients always have great success when on the right vitamin D supplementation course. 

Vitamin D is important for many of our essential body systems to function optimally

In recent years, there has been a growing number of scientific evidence on its benefits for immunity and mental health. It is a hormone, not a true vitamin, and very challenging to solely get it from foods. It can also be difficult to get the minimum daily requirement from the sunshine, specially during the Winter months. If your vitamin D levels are low, chances are you may need a more specific dosage to get it up to normal range. 


Contact The Good Health Room

If you would like to get your vitamin D levels tested and discuss the role of vitamin D on your immunity and mental health, then please email to enquire.

There are a range of vitamin D supplements available, but it is important to know what other key vitamins and minerals are required to help with the best absorption. Not all products are created equal. Let us help you support your vitamin levels this autumn and winter coming.


Raissa Ringer (Naturopath & Medical Herbalist)


Braun, L. & Cohen, M. (2010). Herbs & Natural Supplements An evidence-based guide (3rd ed.). NSW, Australia: Elsevier
Current Psychiatry Reports 2009, 11:12–19 Current Medicine Group LLC ISSN 1523-3812
DOI: 10.1007/s00198-006-0118-x 
doi:10.1016/j.jphotobiol.2010.08.003Nurs Clin N Am 44 (2009) 355–364. doi:10.1016/j.cnur.2009.06.002Pizzorno, J. E., & Murray, M. T. (2013). Textbook of Natural Medicine (4th ed.). St Louis,  MO: Elsevier. Physiol. Res. 64 (Suppl. 2): S101-S103, 2015.



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