By: Pratibha Vashisht
Abstract
Introduction
The sunshine vitamin, or vitamin D, plays a vital role in not only the physical health of
adolescents but also impacts mental wellness and cognitive function. Eliminating the deficiency of Vitamin D in growing ages can help in tackling several health issues.
Reduction of Anxiety and Depression Symptoms
Vitamin D deficiency is common among adolescents and has been linked to increased rates of anxiety and depression. A study conducted among rural adolescents indicated a significant association between low vitamin D levels and the presence of depression. Specifically, the study found that 29.5% of participants exhibited severe depression symptoms according to Beck's Depression Inventory. Furthermore, it was suggested that vitamin D supplementation may help in achieving sufficient levels and could indirectly address depressive symptoms, with a recommended dosage of at least 600 International Units per day.(Satyanarayana et al., 2023).
Research elsewhere reinforces these findings, indicating that a substantial percentage of patients with major depressive disorders are often deficient in vitamin D (Galletly, 2013). Given that low vitamin D levels can exacerbate mental health issues, addressing this deficiency could have beneficial effects on alleviating anxiety and depression symptoms in adolescents.
Vitamin D and Cognitive Function Relation
There is also emerging evidence suggesting a relationship between vitamin D levels and cognitive function. Low vitamin D status can negatively affect cognitive abilities, which are critical during adolescence—a phase characterised by significant brain development and maturation. Young people with sufficient vitamin D levels show better cognitive performance, which is vital for learning and academic success (Hodge, 2016).
Ways to Ensure Sufficient Amounts of Vitamin D
To ensure that adolescents maintain adequate levels of vitamin D, several strategies can be employed:
Sun Exposure: Encourage safe sun exposure. About 15-30 minutes of sunlight exposure several times a week can help the body produce enough vitamin D in the skin. However, it is essential to balance sun exposure with skin cancer risk.
Dietary Sources: Incorporating vitamin D-rich foods into the diet is crucial. These include: Fatty Fish: Salmon, mackerel, and sardines are excellent sources.
Fortified Foods: Many dairy products and breakfast cereals are fortified with vitamin D.
Egg Yolks: A natural source of the vitamin.
Supplementation: In cases where adequate sunlight exposure and dietary sources are insufficient, vitamin D supplements can be an effective measure. Parents and guardians should consider consulting with healthcare providers to decide on the appropriate dosage for adolescents.
Regular Monitoring: Routine blood tests can help monitor vitamin D levels, particularly in adolescents who are at higher risk of deficiency, such as those with limited sun exposure or dietary restrictions.
Conclusion
By implementing these strategies, adolescents can maintain healthy vitamin D levels, potentially reducing anxiety and depression symptoms and supporting cognitive function.
References
Satyanarayana, P. T., Suryanarayana, R., Yesupatham, S. T., Reddy, S., & Reddy, N. (2023).
Is sunshine vitamin related to adolescent depression? A Cross-Sectional Study of Vitamin D
status and depression among rural adolescents.
https://www.semanticscholar.org/paper/a7a239b48a8ca1bfa32e07074872ddeb3b0b24be
Galletly, C. (2013). Sunshine, supplements, CBT, and more.
https://www.semanticscholar.org/paper/3d90f0f954b6429db5a44698be08bb2b3ba87c20
Hodge, J. (2016). Hidden hunger approaches to tackling micronutrient deficiencies.
https://www.semanticscholar.org/paper/2a8830ab36379a44128c8738c28007bcabb348f4
Kemper, K., & Guth, C. J. (2011). Center for Integrative Medicine: 2009 Wake Forest
University Baptist Medical Center.
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