Could Your Winter Blues Be a Vitamin D Deficiency?
There was a season in my life when I really craved sunny days.
In winter, I would often feel quite down—especially when there had been several rainy days or weeks in a row.
In hindsight, I believe my body was trying to tell me something: I had a vitamin D deficiency.
Once I finally got my vitamin D levels up (following testing), my “SAD syndrome” disappeared…
SUNSHINE FOR THE MIND: VITAMIN D AND YOUR MOOD
The influence of vitamin D on mental health is a topic of growing interest in the scientific community. Several studies have explored the link between low vitamin D levels and an increased risk of mood disorders, such as depression and anxiety. Building on this, vitamin D has also been trialled as a treatment option for managing mood conditions.
Further research is definitely needed—but already, vitamin D is showing potential! Since it plays key roles in the harmony of our hormones and neurotransmitters, it makes a lot of sense that a deficiency could wreak havoc on our mood.
Of course, vitamin D deficiency is not the sole cause of depression or anxiety. There’s an incredible range of contributing factors—psychosocial, physical, and spiritual.
BUT it should absolutely be a foundational consideration in the prevention and treatment of mood disorders.
WHERE ARE OUR VITAMIN D LEVELS AT?
In 2012, 1 in 4 Australian adults were vitamin D deficient.
But what I personally wonder is: how many Australians actually have optimal vitamin D levels?
I like to see vitamin D levels over 100 nmol/L, but many health professionals won’t flag low vitamin D unless it drops below 50 nmol/L.
VITAMIN D IS AN INCREDIBLY IMPORTANT LITTLE GUY…
We’ve all heard that vitamin D is essential for bone health, but did you know it’s also incredibly important for:
Basically… everything!
OPTIMISING YOUR VITAMIN D LEVELS
While some foods contain small amounts of vitamin D, the primary source is sunlight. Most individuals can synthesise vitamin D when their skin is exposed to UVB rays from the sun.
Here’s how to help keep your levels in a good range:
☀️ Sun Exposure
Aim for 10–20 minutes of sun exposure each day during the warmer months.
In winter, when sunlight is less intense, extend this to around 30 minutes.
Be mindful not to burn!
🍄 Mushroom Magic
Mushrooms have a unique ability to produce vitamin D when exposed to sunlight. Simply slice them and let them bask in the sun for 15–30 minutes.
Cooking the mushrooms with a source of healthy fats—like olive oil or cream—can help with absorption, as vitamin D is fat-soluble
💊 Supplementation
In cases of limited sun exposure or genetic predisposition, supplementation might be necessary.
Please consult with a qualified healthcare professional to determine the appropriate form and dose.
I generally prescribe oil-based D3 supplements that include K2 (vitamin D helps absorb calcium, while K2 helps move it into the bones where it belongs). I always base the dose on pathology and the individual’s health picture.
TESTING
I recommend testing your vitamin D levels twice a year if possible:
Just before winter
Just after winter
Make sure to pause any supplements containing vitamin D for at least 48 hours before testing to get an accurate reading.
Let me know if you’d like help interpreting your vitamin D results or creating a plan to optimise your levels naturally!
blog AUTHOR: TALITHA
I specialise in gut health (IBS, IBD, microbiome testing), women's health (preconception, fertility, hormone balance), and mental health (depression, stress, anxiety). I am a degree- qualified naturopath who LOVES helping people transform their health stories!!
