Ask an expert: can vitamin D help with SAD?

With around one in six UK adults¹ lacking in vitamin D, we decided to try and get to the bottom of why this is and myths around the ‘sunshine vitamin’. We did this with the help of nutritionist, Chandni Vadgama, who shed some light on commonly asked questions like ‘will vitamin D help with SAD?’ and ‘can you take too much vitamin D?’. Let’s take a look together…

“Between the winter period of October and early March, you're probably not getting as much sunlight as the summer months,” says Chandni.

“Children from the age of one up to being an adult are recommended to take a minimum of 10 micrograms a day. This does vary based on factors like how often you go outside in the sunlight, how dark your skin is and if you cover up your skin when outside,” explains Chandni.

“The evidence is still pending but interestingly, some early studies^2,3 show a connection between low levels of vitamin D and certain low mood disorders.⁴ Some vitamin D receptors have actually been found in several areas of the brain which have been associated with mood regulation. Plus, we’ve seen links in some individuals that have low mood also have low vitamin D.⁵ But whether low mood can be supported by vitamin D for normal healthy people, the jury is still out, and further research is needed.”

“So, SAD occurs during the autumn and winter when we’re generally not getting enough sunlight, which is the main source of vitamin D. So, those who do have low levels of vitamins of D usually aren’t getting enough sun or have a low dietary intake,” says Chandni.

It’s important to speak to your GP if you think you’re experiencing SAD symptoms⁶ and struggling to cope. They’ll will be able to ensure you get an accurate diagnosis by assessing your mood, lifestyle and asking the right questions.

“There are contradicting studies on this, some say it may help reduce the severity of anxiety symptoms, but generally other studies have shown it has no impact. Overall, it's a little bit inconsistent which is mainly because there are differences in these studies like the demographics, the study design itself, other environmental factors such as dietary habits and seasonal variation. For now, the answer is unlikely, as more research is needed to confirm if vitamin D can help with anxiety.”

“Most people usually get enough vitamin D in the summer, but there can be instances where you might need a little bit extra. This can depend on how often you go outside and how much of your skin is covered up during the summer months.”

“There's actually little evidence to suggest that it does, because even though sunscreen can block some of the UV rays from the sun, it doesn't block everything. There’s still conversion of sunlight to vitamin D. Plus, not using sunscreen can put you at risk of skin cancer as your skin isn’t protected,” says Chandni.

“Yeah, absolutely. There’s an upper safe limit of vitamin D, which for adults is no more than about 100 micrograms a day. This is because if you take too much vitamin D over a long period of time, it can cause too much calcium to build up in the body known as hypercalcemia.⁷ This can actually weaken the bones and also damage the kidneys and the arteries, so it's best not to go above that,” says Chandni.

“Not particularly. So sometimes the amount you actually get from the sun will be enough to help prevent vitamin D deficiency. That's also in line with if you're taking a small amount of vitamin D, too.”

“Of course. There’s actually some benefits of taking vitamin D along with a few supplements, that when paired together may have additional benefits.”

“I recommend:

If you’re vegetarian then it’s worth considering supplements,” says Chandni.

“It might take a couple of weeks or so because vitamin D is fat soluble, it’s stored in the body, so if you start to take it regularly from about October, then by the time December comes you should have enough of vitamin D in your system.”

“Yes, they do just slightly less. So between 8.5 to 10 micrograms per day and this doesn't make a difference if the mother is breastfeeding or if they're also taking a vitamin D supplement themself, the baby will still need the vitamin D supplement.”

“It's generally really important, especially if you're feeling the symptoms of a low mood, that you speak to your GP to help you identify causes,” says Chandni.