Key Takeaways
Vitamin D helps keep your bones strong, supports your immune system, improves muscle function, and boosts your mood and brain health.
Our bodies make vitamin D when sunlight hits the skin. We can also get it from foods like fatty fish, egg yolks, fortified milk, and supplements.
About two-thirds of Americans [1] don’t get enough vitamin D. Low levels are linked to higher rates of anxiety and depression [2].
Maybe you’ve been feeling depressed and don’t know why. Or you might be going to therapy and taking antidepressants but still don’t feel like yourself. One possible reason is low vitamin D levels. Many people don’t realize there’s a strong connection between vitamin D and mental health.
Even though vitamin D deficiency is common, most doctors don’t check for it in standard blood tests. Usually, they only order a vitamin D test if you have risk factors like bone problems, little sun exposure, or certain health conditions.
If you notice symptoms of vitamin D deficiency or belong to a higher-risk group, it may be a good idea to ask your doctor about getting your levels checked.
What does vitamin D do for mental health?
Vitamin D deficiency can look a lot like depression. The two share many of the same symptoms, which makes it easy to confuse them. You might feel tired all the time, notice mood swings, have trouble focusing, or struggle with sleep. Because these are also common signs of depression, many people don’t realize that low vitamin D levels could be part of what’s causing them to feel this way.
That’s why some doctors and therapists recommend checking vitamin D levels in people who don’t respond to antidepressants or have unexplained fatigue or mood changes. Correcting a deficiency through sunlight, diet, or supplements can often improve these symptoms.
Certain groups of people are more likely to have low vitamin D levels, including:
Older adults: As people age, their skin becomes less efficient at making vitamin D from sunlight [3], so adults older than age 65 are at higher risk of vitamin D deficiency even if they spend time outdoors.
People with darker skin: Higher levels of melanin reduce the skin’s ability to produce vitamin D from sunlight.
People with certain medical conditions: Digestive disorders, like Crohn’s and celiac disease, and kidney or liver problems can interfere with vitamin D absorption and activation. Also, people with obesity or who have undergone gastric bypass surgery may need more vitamin D.
Vegetarians and vegans: People who don’t eat fish, eggs, or fortified dairy products are more likely to have lower vitamin D levels.
How does vitamin D deficiency impact mental health?
Vitamin D helps regulate serotonin, a brain chemical that stabilizes mood. When your vitamin D levels are low, your body may make less serotonin, which can make depression harder to manage.
Because vitamin D supports mood, thinking, and how you handle stress, having a deficiency can mimic or worsen mental health symptoms and conditions like:
Anxiety: Low vitamin D is linked to higher rates of anxiety [4]. Some research [2] suggests that vitamin D supplements may ease anxious feelings.
Panic attacks: Studies [2] show that people who experience panic attacks are more likely to have low vitamin D. Taking vitamin D supplements [5] can reduce how often panic attacks happen and how strong they feel.
Seasonal affective disorder (SAD): This type of depression comes and goes with the seasons. It typically begins in the fall and continues through the winter months. SAD is tied to less sunlight and reduced vitamin D [6].
Bipolar disorder: People with bipolar disorder are more likely to have low vitamin D [7]. Because vitamin D helps regulate mood, a deficiency can make mood swings and depressive episodes worse.
Poor cognitive functioning: Low levels of vitamin D are linked with problems like difficulty concentrating, slower thinking, and even a higher risk of dementia [8] in older adults.
Additionally, if you’re already taking antidepressants or going to therapy, low vitamin D can make it harder for your brain to fully benefit from treatment. Research [9] shows that adding vitamin D to antidepressants may improve their effectiveness and make it easier to manage depression.
Managing vitamin D deficiency and emotional struggles
Many people with vitamin D deficiency don’t have obvious symptoms. However, if you’re experiencing persistent fatigue or depression, it’s a good idea to ask your doctor for a blood test.
If your test confirms low vitamin D, some safe and effective ways to raise your levels include:
Taking supplements: Talk to your doctor about vitamin D3, which works better than D2 [10] because the body can absorb it better. Vegan people can now get natural D3 supplements made from lichen, a plant source. Most people need between 600 and 2,000 international units (IU) daily, but some require more. Always check with your doctor about the right dose for you.
Getting sunlight: Aim to spend 5 to 30 minutes in the sun [11] between 10 a.m. and 4 p.m. most days of the week with your face, arms, legs, or hands uncovered. If you’re worried about skin cancer, even 5 or 10 minutes can help boost your vitamin D levels, or you can rely more on supplements and food.
Eating vitamin-D rich foods: Try to include certain foods — like fatty fish, egg yolks, fortified and plant-based milks, fortified yogurt and breakfast cereals — in your diet.
Seeking support: Low vitamin D can cause mood swings, anxiety, and sleep problems. A therapist can help you track symptoms, notice patterns, and figure out whether they may be linked to low vitamin D or other lifestyle factors. They can also help you build healthy routines for sleep, exercise, and getting outdoors, all of which can support vitamin D levels.
Clinician's take
To support healthy vitamin D levels, I would talk to your provider. However, some simple tips include getting outside more often, eating healthy foods with vitamin D in them, and supplementing with D3 pills. Then, it’s important to follow up with your provider to get blood work done.
Find care with Rula
If you’re feeling depressed or anxious and your medication doesn’t seem to help, talking with a therapist can make a difference. Therapy can give you tools to manage your emotions while also exploring possible causes, like vitamin D deficiency, and other health factors that may affect your mood.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
About the author
Linda Childers
Linda is an award-winning medical writer with experience writing for major media outlets, health companies, hospitals, and both consumer and trade print and digital outlets.
Her articles have appeared in the Washington Post, USA Today, WebMD, AARP, Brain+Life, HealthyWomen.org, The Rheumatologist, California Health Report, Everyday Health, HealthCentral, and many other media outlets.
While juggling the responsibilities of being part of the “sandwich generation” and caring for both her toddler son and terminally ill mother, a nurse friend encouraged her to seek therapy, which helped her to learn coping strategies and manage her depression. Linda hopes her work will help to destigmatize mental health conditions and encourage others to get the help they need.
Rula's editorial process
Rula's editorial team is on a mission to make science-backed mental health insights accessible and practical for every person seeking to better understand or improve mental wellness.
Members of Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.
