Could Vitamin D boost your Mood and Energy?

By R. Ryan Patel DO, FAPA OSU-CCS Psychiatrist
Many students may be aware of Vitamin D and with decreasing sunlight, many might not be getting enough vitamin D.
• Initially thought of as a vitamin, it is now believed that it works more like a hormone and has many functions throughout the body.
• Inadequate vitamin D has been implicated in fibromyalgia (1), sleep (2,3), athletic performance (4), energy levels (5) as well as bone disease (7).
• A recent study had discussed findings regarding vitamin d and depression.

What did this study involve?
• 40 patients between 18 and 65 y of age with Major Depressive disorder.
• Randomly assigned to get either a single capsule of 50 kIU vitamin D per week (n = 20) or placebo (n = 20) for 8 weeks.
• This was a randomized, double-blind, placebo-controlled clinical trial.

What did the authors analyze?
• Fasting blood samples before and after.
• The primary [Beck Depression Inventory (BDI), which examines depressive symptoms].
• Secondary outcomes such as glucose homeostasis variables, lipid profiles, hs-CRP, and biomarkers of oxidative stress.
What did the study show?
• After 8 weeks of treatment with vitamin D, depression scores improved in the patients receiving vitamin D supplementation.
• The improvement was also related to improvement in vitamin d levels.
How can I get vitamin D tested?
• There is a blood test for vitamin D, which can be ordered by your prescriber.

Can I get vitamin D from food?
According to the National Institute of Health (NIH) (7),
• “Very few foods naturally have vitamin D. Fortified foods provide most of the vitamin D in American diets.
• Fatty fish such as salmon, tuna, and mackerel are among the best sources.
• Beef liver, cheese, and egg yolks provide small amounts.
• Mushrooms provide some vitamin D. In some mushrooms that are newly available in stores, the vitamin D content is being boosted by exposing these mushrooms to ultraviolet light.
• Almost all of the U.S. milk supply is fortified with 400 IU of vitamin D per quart. But foods made from milk, like cheese and ice cream, are usually not fortified.
• Vitamin D is added to many breakfast cereals and to some brands of orange juice, yogurt, margarine, and soy beverages; check the labels.”

Is too much Vitamin D harmful?
Too much vitamin D can be harmful.

According to the NIH (7):
“Signs of toxicity include nausea, vomiting, poor appetite, constipation, weakness, and weight loss. And by raising blood levels of calcium, too much vitamin D can cause confusion, disorientation, and problems with heart rhythm. Excess vitamin D can also damage the kidneys.”

What is the main cause of too much Vitamin D?

• Vitamin D toxicity almost always occurs from overuse of supplements (7).
• Excessive sun exposure doesn’t cause vitamin D poisoning because the body limits the amount of this vitamin it produces (7).

What are some caveats?

• To avoid the risk of harm, taking Vitamin D supplements should be done under the supervision of your prescriber/doctor.
• This is the 1st study showing benefits on depression with high dose weekly Vitamin D supplementation.
• Further studies are needed.
• Some previous studies showed mixed results though under-dosing and other factors may have been involved (6).
• Vitamin D has shown benefits in some studies and in clinical experience in psychiatry for select patients.
• Benefits on vitamin D may extend beyond mood.
• Treatment with vitamin D with supplement or prescription may NOT be suitable for everyone, but it may be worth discussing with your prescriber.

Is your mood, energy level, etc impacted by low vitamin D? Could replacement benefit you? Check with your health care provider if treatment is appropriate for you.
What are some resources regarding Vitamin D?

https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
Counseling and Consultation Service
Wilce Student health center

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.
References

1. Jesus CA, Feder D, Peres MF. The role of Vitamin D in pathophysiology and treatment of fibromyalgia. Curr Pain Headache Rep. 2013 Aug;17(8):355.
2. Bertisch SM, et al. 25-Hydroxyvitamin D Concentration and Sleep Duration and Continuity: Multi-Ethnic Study of Atherosclerosis. Sleep. 2015 Aug 1;38(8):1305-11
3. McCarty DE, et al. The link between vitamin D metabolism and sleep medicine. Sleep Med Rev. 2014 Aug;18(4):311-9. Epub 2013 Sep 26.
4. B Hamilton. Vitamin D and Human Skeletal Muscle. Scand J Med Sci Sports. 2010 Apr; 20(2): 182–190.
5. Al–Dujaili E, Revuelta Iniesta R. http://www.eurekalert.org/pub_releases/2015-11/sfe-vdp102915.php Preliminary study presented Fall 2015 at the Society for Endocrinology Annual Conference in Edinburgh.
6. Sepehrmanesh Z, et al. Vitamin D Supplementation Affects the Beck Depression Inventory, Insulin Resistance, and Biomarkers of Oxidative Stress in Patients with Major Depressive Disorder: A Randomized, Controlled Clinical Trial. J Nutr. 2015 Nov 25. pii: jn218883. [Epub ahead of print].
7. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

Study: Eating fish might help your mood

By R. Ryan S Patel DO, FAPA OSU-CCS PsychiatristFish option 2

There are increasing number of studies showing that the things we eat can have an impact on our insomnia, anxiety, irritability, energy level, etc.
A recent study looked at fish intake and odds of developing depression.

What did the study involve?
This was a review of 26 studies, involving 150,000 adults; one of the largest studies of its kind.

What did the results show?
After adjusting for many variables, those who ate the most fish had a 17% lower risk of depression than those who did not.

How much fish was eaten by those who had the most benefit?
• The exact amount of fish intake is not clearly established.
• Some people think that the amount that’s beneficial may also be dependent on what else you are eating (vegetables, high quality protein, good fats, whole grain) and what you are not eating (think junk foods, processed grains, etc).

What are some caveats?
• Reduced depression risk was statistically significant only in European countries.
• Omega 3’s might help by impacting serotonin and dopamine transmission in the brain (2–4); since these are important transmitters involved in depression.
• Quality nutrients like protein vitamins and minerals might also help with depression (5-6).

What’s the bottom line?
For some people, fish intake and eating nutritious foods (instead of heavily processed foods) might improve how you feel by improving brain and body functioning, hormones, etc.
How are your eating habits? Are you feeling lousy? Are you eating lousy? Ready to feel better?

What are some campus resources to improve nutrition?
Nutrition coaching with student wellness
Nutritionist at Wilce Student Health center
Nutritionist at the Wexner medical center
• Nutrition books
• Take a nutrition class

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

References:
1. Fang Li, Xiaoqin Liu, Dongfeng Zhang. Fish consumption and risk of depression: a meta-analysis. J Epidemiol Community Health 2015;0:1–6. doi:10.1136/jech-2015-206278.
2. Delion S, Chalon S, Herault J, et al. Chronic dietary alpha-linolenic acid deficiency alters dopaminergic and serotoninergic neurotransmission in rats. J Nutr 1994;124:2466–76.
3. Zimmer L, Delpal S, Guilloteau D, et al. Chronic n-3 polyunsaturated fatty acid deficiency alters dopamine vesicle density in the rat frontal cortex. Neurosci Lett 2000;284:25–8.
4. Su KP. Biological mechanism of antidepressant effect of omega-3 fatty acids: how does fish oil act as a ‘mind-body interface’? Neurosignals 2009; 17:144–52.
5. Kim JM, Stewart R, Kim SW, et al. Predictive value of folate, vitamin B12 and homocysteine levels in late-life depression. Br J Psychiatry 2008;192:268–74.
6. Skarupski KA, Tangney C, Li H, et al. Longitudinal association of vitamin B-6, folate, and vitamin B-12 with depressive symptoms among older adults over time. Am J Clin Nutr 2010;92:330–5.

Food for Academic Brain Power

By R. “Ryan” Patel DO FAPA, OSU-CCS Psychiatrist

brain food pingminghealth

End of a semester is a demanding time for most students.

Most OSU students would agree that academics are generally a demanding exercise for your brain. So it makes sense to fuel your body in a way that maximizes your success.

While many regard the Mediterranean diet as a staple for delaying dementia, the following foods have been shown in studies to be beneficial for various elements of brain functioning (1):
• Foods rich in omega 3 fatty acids such as salmon, walnuts, flax seeds, avocados, etc. (2 3, 4)
• Green vegetables.(5,6, 7, 8)
• Citrus fruits (9)
• A good balance of healthy proteins and carbohydrates to provide calcium, zinc, selenium (10, 11, 12)
• Nuts. (5, 6)
• B vitamin supplements (15)
Are these part of your eating plan?Like many college students, do you find yourself reaching for caffeine, sugar, soda or junky refined foods, breads, pasta, etc.? You may benefit from OSU’s nutrition coaching service offered to students.
How much is bad nutrition making you feel bad and holding you back?
Could improving your nutrition help you feel good and perform well academically?

 

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

Reference:
1. Source: Brain foods: the effects of nutrients on brain function. Fernando Gómez-Pinilla Nature Reviews Neuroscience 9, 568-578 (July 2008) doi:10.1038/nrn2421
2. van Gelder, B. M., Tijhuis, M., Kalmijn, S. & Kromhout, D. Fish consumption, n‑3 fatty acids, and subsequent 5‑y cognitive decline in elderly men: the Zutphen Elderly Study. Am. J. Clin. Nutr. 85, 1142–1147 (2007).
3. Hashimoto, M. et al. Chronic administration of docosahexaenoic acid ameliorates the impairment of
spatial cognition learning ability in amyloid β-infused rats. J. Nutr. 135, 549–555 (2005).
4. Calon, F. et al. Docosahexaenoic acid protects from dendritic pathology in an Alzheimer’s disease mouse model. Neuron 43, 633–645 (2004).
5. Wu, A., Ying, Z. & Gomez-Pinilla, F. The interplay between oxidative stress and brain-derived neurotrophic factor modulates the outcome of a saturated fat diet on synaptic plasticity and cognition. Eur. J. Neurosci. 19, 1699–1707 (2004).
6. Perkins, A. J. et al. Association of antioxidants with memory in a multiethnic elderly sample using the Third National Health and Nutrition Examination Survey. Am.J. Epidemiol. 150, 37–44 (1999).
7. Holmes, G. L. et al. Seizure-induced memory impairment is reduced by choline supplementation before or after status epilepticus. Epilepsy Res. 48, 3–13 (2002).
8. McCann, J. C., Hudes, M. & Ames, B. N. An overview of evidence for a causal relationship between dietary availability of choline during development and cognitive function in offspring. Neurosci. Biobehav. Rev. 30, 696–712 (2006).
9. Wengreen, H. J. et al. Antioxidant intake and cognitive function of elderly men and women: the Cache County Study. J. Nutr. Health Aging 11, 230–237 (2007).
10. Schram, M. T. et al. Serum calcium and cognitive function in old age. J. Am. Geriatr. Soc. 55,
1786–1792 (2007).
11. Ortega, R. M. et al. Dietary intake and cognitive function in a group of elderly people. Am. J. Clin. Nutr. 66, 803–809 (1997).
12. Gao, S. et al. Selenium level and cognitive function in rural elderly Chinese. Am. J. Epidemiol. 165, 955–965 (2007).
13. Gomez-Pinilla, F. The influences of diet and exercise on mental health through hormesis. Ageing Res. Rev. 7, 49–62 (2008).