The Sunshine Vitamin and Your Mood
- Joanna Sleight
- Aug 13
- 2 min read
It has felt particularly wintery lately in Perth and as winter continues with its shorter days and longer nights, some people can experience a dip in their mood. Interestingly, there's one vital nutrient that plays a surprisingly big role in keeping your spirits up: vitamin D.
Often called the “sunshine vitamin,” vitamin D is produced in the skin in response to sunlight. Beyond its well-known benefits for bone health and immune support, growing research shows it’s also a key player in maintaining mental well-being.
The Mental Health Benefits of Vitamin D
Supports Mood Regulation
Vitamin D affects the production of neurotransmitters like serotonin, a chemical that helps regulate mood. Low serotonin levels are associated with depression, and vitamin D may help keep those levels in a healthy range.
May Reduce Risk of Depression
Multiple studies suggest that people with low vitamin D levels are more likely to experience depressive symptoms. While it's not a cure-all, maintaining adequate levels might help reduce the risk or severity of depression, especially in seasonal affective disorder (SAD).
Protects Brain Health
Vitamin D has anti-inflammatory and neuroprotective properties, meaning it helps shield the brain from oxidative stress and inflammation, factors that can contribute to mental health disorders over time.
Supports Better Sleep
Sleep and mental health are deeply connected. Some evidence suggests vitamin D plays a role in regulating sleep patterns, which in turn can support mood and cognitive function.
How to Get Enough Vitamin D in Winter
Sunlight is the most natural source of vitamin D, but during the winter months it can be hard to get enough. Here are a few strategies to help keep your levels in a healthy range:
1. Eat Vitamin D-Rich Foods
While few foods naturally contain vitamin D, some options include:
Fatty fish like salmon, mackerel, and sardines
Egg yolks
Liver
Fortified foods (milk, orange juice, cereals, plant-based milks)
2. Take a Vitamin D Supplement
Some people may benefit from taking a Vitamin D supplement, particularly in winter. Talk to your healthcare provider before starting a supplement to determine the right dosage for you.
3. Get Outside When You Can
Even on cloudy days, some sunlight gets through. Don’t let the cold put you off - aim for a brisk 15-30 minute walk during the middle of the day when the sun is strongest. And when the sun does peak through, make the most of it by taking a 5 minute break to sun yourself.
4. Check Your Vitamin D Levels
A simple blood test can help determine if you're deficient. If you are, your doctor may recommend higher-dose supplementation for a period of time.
Vitamin D is a small but mighty nutrient that plays a powerful role in mental health, particularly during the darker winter months. By being proactive, whether through diet, supplements, or making the most of the fleeting winter sun, you can help support your mood, energy, and overall well-being all season long.
