Soaking Up the Sun: The Power of Vitamin D for Your Brain Health
You may be familiar with the early 2000s Sheryl Crow hit, “I'm, I'm gonna soak up the sun…”
A popular tune that carries a powerful message–We need more sunshine in our lives! Catching some rays is a major source of vitamin D, an essential nutrient for bone health, the immune system, and even brain development. In addition to sunlight, your diet is also a key player in getting adequate levels of the vitamin.
Let’s break it down: You may have heard that vitamin D is essential for bone development as we grow...and how it supports the immune system…but did you know about Vitamin D’s impact on your focus and mood (and the overall health of your brain)?
Yes, you heard that right—If you're trying to avoid a wandering mind and sour mood at 3pm when work is piling up.. or when you’re simply way too stressed out.. managing your vitamin D levels is crucial.
Sadly, according to Cleveland Clinic, potentially half the population has lower than recommended vitamin D levels, while 1 in 3 people are deficient. That’s a lot of people, and it’s easy to see how that happens: Our lives have become increasingly sedentary, and staying indoors while glued to a computer screen paints a familiar picture of the common workplace environment.
So, how can you get more vitamin D in your life, and what happens when you do? In addition to the basics of eating the right foods and getting adequate sunlight, we’re going to consider how increasing your vitamin D intake actually benefits your brain!
Sun-Kissed or Snowed In: Getting Enough Vitamin D Year-Round
Now that you’re aware of our vitamin D predicament, it's pretty clear this contributes to the mental health crisis we've been experiencing since the pandemic. On the bright side, there are steps we can take to increase our intake of the vitamin. Let’s consider the following two scenarios:
#1: You’re on a relaxing beach vacation, horizontal on a lounge chair with your drink of choice (hopefully BrainFood :)) and quite literally soaking up the sun after lathering yourself in SPF 30 and donning some new sunnies. Sun exposure, whether you’re on vacation or taking a quick stroll outside in your hometown, is one of the easiest ways to get sufficient vitamin D. Even just 15-30 minutes in direct sunlight a day goes a long way.
#2: You’re currently living in the Arctic bundled up in a parka and knee-high snow boots. There are icicles everywhere and it’s a dark, cold winter. If you reside in an environment where your skin gets little solar UVB, vitamin D can also be consumed through the foods you eat. Fatty fish, dairy products, eggs, and mushrooms are some healthy options.
Unfortunately, we aren’t always at the beach or eating the right foods, leading us to lower amounts of vitamin D. So, how can we make small habits to improve that? Before we get into how vitamin D can help you study better, feel better, and perform better overall, let’s understand how it actually works.
From Sunlight to Synapse: Vitamin D's Role in Brain Function
Since we’re called “brain” food, the cognitive aspect is often our main focus, so on to the science behind it all: In the brain, vitamin D is converted into its active form (called calcitriol) after it crosses the blood-brain barrier. This active form binds to a special receptor in brain cells called the vitamin D receptor (VDR), which is found in the brain's nucleus. The vitamin D receptor helps the brain use vitamin D effectively, as both the production and breakdown of the vitamin occur in the brain.
Sounds complicated? Let’s go back to the tropical beach vacation: Think of vitamin D as a lifeguard arriving at the beach resort known as your brain. First, they swap clothes from comfy casual to swimwear (conversion to their active form, calcitriol) and head to the private beach (the brain), so they can start doing their job.
Now on beach patrol, vitamin D (the lifeguard) can direct brain activity—helping neurons communicate, reducing stress, and making sure no rogue waves (oxidative damage) threaten the peaceful beach. Just as a lifeguard keeps beach-goers safe, vitamin D protects brain cells from damage and helps regulate their functions. Without a guard on active duty, the beach can become chaotic—leading to brain fog, mood swings, and negative thoughts.
Obviously, this is a simplified metaphor, but you get the gist, right?
Vitamin D is important not just for immunity and bone health, but it impacts your brain's ability to think and act, given it helps regulate mood, focus, and stress. So, let’s take a deep dive into what vitamin D does in the brain.
Clearing a Cloudy Mind: Why Vitamin D is Essential for Brain Health
Vitamin D plays a large role in cognitive function, mood regulation, and neuroprotection. Here’s where it really puts in the work:
- Production of serotonin (the 'feel-good' hormone)
- Communication between brain cells (making and releasing of neurotransmitters)
- Neuroplasticity support (ability to adapt, learn, and recover)
Production of serotonin: Vitamin D is vital for mood regulation and mental well-being. It aids in the production of serotonin, a neurotransmitter that contributes to feelings of happiness and emotional stability. Suboptimal vitamin D is often associated with higher risk of ADHD.
Also, there is a connection between low vitamin D and depression. The connection is particularly evident in seasonal affective disorder (SAD), a condition where low sunlight exposure during winter months leads to depressive symptoms.
Communication between brain cells: Vitamin D has neuroprotective properties that help prevent neurodegenerative diseases. Maintaining optimal vitamin D levels may help lower the risk of cognitive decline as we age. It also helps mitochondria make energy from oxygen.
Neuroplasticity support: Adequate levels of vitamin D are associated with better memory, focus, and overall mental performance. This helps regulate the expression of genes involved in brain development and supports the communication between neurons, which is essential for learning and problem-solving abilities.
Speaking of learning and problem-solving, let's check out a related study done on mice.
Can Lack of Vitamin D Make You Forgetful? A Study on Mice Says Yes
In an interesting study published in Medical News Today, an Australian professor at the University of Queensland Brain Institute actually uncovered a connection between vitamin D deficiency and brain scaffolding. In the study, they took healthy adult mice and removed vitamin D from their diet for 20 weeks. Then, they compared them to a group of mice that had normal levels of vitamin D.
The results? The vitamin D-deficient mice struggled with learning new tasks and even had memory issues. Pretty concerning, right?
But here’s where it gets even more fascinating—brain scans showed that these mice had fewer perineuronal nets in their hippocampus. This part of the brain is crucial for memory formation, so when it doesn’t function properly, it can lead to cognitive issues.
Bottom line? Vitamin D plays a much bigger role in brain health than you might think. So, making sure you get enough of it isn’t just important—it’s essential.
Friendly Reminder to Soak Up That Sun
So, to wrap things up, what can an increase in vitamin D do for us? For those with suboptimal levels, an increase is linked to better emotional regulation and reduced hyperactivity, impulsivity, and inattention. An increase in vitamin D levels may also help reduce negative thoughts and brain fog. And, finally, higher sun exposure and dietary intake of vitamin D are associated with lower perceived stress among physically active individuals.
If you’re interested in the details, see these studies below:
- Impact of Vitamin D Supplementation on Attention-Deficit Hyperactivity Disorder in Children
- The effect of vitamin D and magnesium supplementation on the mental health status of attention-deficit hyperactive children: a randomized controlled trial
- The effects of vitamin D supplementation on ADHD (Attention Deficit Hyperactivity Disorder) in 6–13 year-old students: A randomized, double-blind, placebo-controlled study
- Vitamin D and Depression: A Critical Appraisal of the Evidence and Future Directions
- The effect of vitamin D supplement on negative emotions: A systematic review and meta-analysis
- Efficacy of vitamin D supplementation in major depression: A meta-analysis of randomized controlled trials
Vitamin D isn’t just a “nice-to-have” nutrient—it’s a key player in brain health, mood regulation, and cognitive function. A little sunshine, a well-balanced diet, and, if necessary, supplementation can go a long way in supporting both body and mind. So, next time you find yourself humming along to Sheryl Crow, take it as a friendly reminder—your brain (and bones) will thank you for it!
By the way, BrainFood includes Vitamin D as an additional way to reach your daily needs on top of diet (with a fun, tasty sparkling water!) Check it out here if you’re interested.
Note: If dietary intake and sun exposure are both insufficient, vitamin D supplements can help maintain optimal levels. Make sure to consult a healthcare provider to determine the appropriate dosage for you, personally.