Seasonal affective disorder (SAD) can affect seniors during the fall and winter months, but if you keep your vitamin D levels up, you can decrease the symptoms. You can get vitamin D through sunlight exposure, foods, and supplements.
According to Mental Health America (MHA), around 5% of the US population experiences seasonal depression in a given year. And we’re not just talking about feeling a little down since the days are darker and colder; SAD can have a profound effect on your daily life.
Luckily, there are seasonal affective disorder vitamin D strategies you can implement to tackle those detrimental symptoms. So read on to find out more about SAD and what seniors in Roanoke, VA, can do to feel better during fall and winter.
What’s Seasonal Affective Disorder?
Seasonal affective disorder (SAD) is a type of depression that’s marked by a seasonal pattern. Usually, people experience SAD during the fall and winter since they have reduced outdoor activity, but it’s possible to get it during the summer too.
Symptoms of the disorder include:
- Fatigue
- Low mood
- Increased sleep
- Weight changes
- Difficulty concentrating
Older adults may feel the symptoms more strongly since they may have medical conditions or take medications that affect nutrient absorption.
Can a Lack of Vitamin D Make You SAD?
Yes, a lack of vitamin D can make you sad. This vitamin is responsible for regulating mood and brain function, so it’s good for emotional health in aging.
To delve deeper, vitamin D has a direct influence on serotonin, which is a neurotransmitter that’s also called “the happiness hormone” or “the happy chemical.” As you might’ve guessed, if you have low levels of vitamin D, then you may experience mood dips.
This vitamin also supports your immune system, and if you have a deficiency, you might be more vulnerable to illnesses during the winter. This can have a negative effect on your mood.
The good news is that you can get vitamin D not only through sunlight, but also from nutrient-rich foods and supplements.
What Type of Vitamin D to Take for SAD?
If you’re interested in taking supplements as part of your mood-boosting habits, then you should know that there are two types of vitamin D: D2 and D3.
Vitamin D2 (ergocalciferol) is a plant-based vitamin, and you’ll typically find it in fortified foods. Vitamin D3 (cholecalciferol) is the form you naturally produce when you get sunlight exposure, and it’s typically considered the more effective form. So if you’re dealing with SAD, we’d recommend that you take vitamin D3.
There are also other vitamins you can take for seasonal depression to get boosted effects, such as:
- St. John’s wort
- Melatonin
- Magnesium
Natural Ways Seniors Can Boost Vitamin D in the Winter
You can take vitamin D supplements, but you can also take it a step further and focus on light and nutrition to increase your vitamin D levels in the winter. Our tips include:
- Maximizing winter sunlight exposure
- Eating vitamin D-rich foods (e.g., fatty fish, fortified dairy or plant milks, egg yolks)
- Using light therapy lamps
- Staying active indoors
By adopting these winter wellness routines and taking supplements too, you’ll get the best results.
How Vitamin D Supports Senior Wellness Beyond SAD
Of course, adequate vitamin D levels can help with SAD symptoms, but its benefits go beyond that. The best thing about this vitamin is that it supports other aspects of wellness that can improve your health in the winter and beyond, which is great for assisted living support.
The benefits include:
- Muscle and bone health (reduces your risk of falls and fractures)
- Cognitive function
- Immune defense
- Cardiovascular health
When you have better overall health during the colder months, this will give you a better quality of life, and you’ll naturally be in a better mood.
Frequently Asked Questions
How Do You Feel When Your Vitamin D Is Extremely Low?
When you have a vitamin D deficiency, you may feel several significant symptoms, such as:
- Fatigue
- Muscle weakness
- Frequent illness
- Bone pain
- Significant mood changes (such as depression or irritability)
- Slower wound healing
- Cognitive fog
How Long Does It Take for Vitamin D to Improve Your Mood?
Typically, you should feel improvements in your mood after a few weeks of taking vitamin D. However, it can take a few months for your levels to stabilize.
The key is getting vitamin D consistently. This can be through supplements, diet, or sunlight.
Can Vitamin D Prevent All Cases of SAD?
No, vitamin D can’t prevent all cases of SAD. If raising your vitamin D levels isn’t working, then you might want to try:
- Light therapy
- Physical activity
- Counseling
Is It Better to Get Vitamin D From Sunlight or Supplements in Winter?
Often, you can’t get adequate sunlight exposure in the winter. So, combining supplements and food sources is the best recommendation during this cold and dark season.
Can You Take Too Much Vitamin D?
Yes, it’s possible to take too much vitamin D, and this can cause toxicity. Symptoms of excessive supplementation are:
- Nausea
- Kidney problems
- High calcium levels
This is why it’s important to always follow your doctor’s guidance on dosage.
What Time of Day Should Seniors Take Vitamin D?
You can take vitamin D at any time of the day. However, it’s best to take it in the morning or midday to decrease the chances of the supplement disrupting your sleep. Plus, there’s better absorption with dietary fats.
Use These Seasonal Affective Disorder Vitamin D Strategies
We’ve given you several seasonal affective disorder vitamin D strategies in this article. So if you’re afflicted by SAD, you can always try these tips to make your symptoms less pronounced.
But if you’re ever really struggling, don’t hesitate to see your doctor. They can give you an evaluation and see if there’s anything else at play, and if so, they can give you the proper treatment.
At The Park Oak Grove, we have an on-site beauty salon and barber shop, so our residents always look and feel their best. Would you like to see a senior living community in Roanoke, VA? Then get in touch with us now.
