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Seasonal Affective Disorder Vitamin D Guidance for Seniors

Written By: Loma Clara
Seasonal Affective Disorder Vitamin D Guidance for Seniors

A seasonal affective disorder vitamin D deficiency can lead to changes in your mood, sleep patterns, and energy levels. Prioritizing mood-boosting nutrients may improve your quality of life during the winter months.

 

According to Mental Health America, about 5% of the US population experiences seasonal depression. Having a vitamin D deficiency may trigger symptoms.

 

With these seasonal affective disorder vitamin D tips, you can improve your mental and physical health. Want to enjoy winter in Morgan Hill, CA? Read on to learn more with our fall wellness tips!

 

What Causes Vitamin D Deficiency in Seniors?

As we age, our metabolic rates and lean body mass decrease. Our bodies no longer absorb certain vitamins and minerals effectively.

 

This causes elderly adults to have smaller appetites and caloric requirements. Neglecting to add certain vitamins and minerals to your diet, however, can increase your risk of chronic diseases.

 

According to a study in the International Journal of Preventive Medicine, about 25% of older adults have a vitamin D deficiency or insufficiency. Potential causes of vitamin D deficiency in seniors include:

  • Not getting enough sunlight exposure
  • Failing to get enough vitamin D through your diet
  • Not absorbing vitamin D
  • Certain medications
  • Certain medical conditions
  • Weight loss surgeries

Older age may also increase your risk.As you get older, your risk of certain chronic conditions that affect vitamin D levels increases. These include:

  • Cystic fibrosis
  • Crohn's disease
  • Celiac disease
  • Kidney disease
  • Liver disease
  • Obesity

Consult your doctor if you believe you're at risk of a vitamin D deficiency. Let them know of any medications or supplements you're taking. Certain medications, including cholesterol-lowering medications, can lower vitamin D levels.

 

Seasonal Affective Disorder Vitamin D

Seasonal affective disorder is a type of depression. Changing seasons can trigger symptoms, including:

  • Physical aches or pains
  • Cramps, headaches, or digestive problems
  • Difficulty concentrating or remembering
  • Social withdrawal
  • Changes in appetite (craving carbs and sugar)
  • Weight gain
  • Feeling irritable, restless, or frustrated
  • Feeling guilty, worthless, or helpless
  • Fatigue
  • Feeling slowed down
  • Loss of interest in hobbies and activities
  • Oversleeping (hypersomnia)

You may experience symptoms of SAD while getting less exposure to sunlight during the winter. Sunlight helps the body produce vitamin D, which boosts serotonin production. Serotonin is a neurotransmitter that influences our mood.

 

What Are SAD Prevention Strategies?

Since SAD follows a seasonal pattern, it's predictable. You can develop SAD prevention strategies to minimize or manage your symptoms. Effective fall wellness tips for SAD prevention include:

  • Spending more time outside
  • Exercising
  • Eating a balanced diet
  • Taking vitamin D supplements
  • Socializing
  • Using cognitive behavioral therapy
  • Using bright light therapy

Bright light therapy mimics natural sunlight settings. You'll sit in front of a device that produces light for 15 to 30 minutes each morning. This treatment may help stimulate the production of serotonin, which may improve your mood.

 

Otherwise, try to spend more time outside. Sunlight health benefits include:

  • Strengthens bones
  • Kills bacteria associated with dust and allergens
  • Reduces high blood pressure
  • Improves sleep quality
  • Improves your mood
  • Boosts your immune system 

Sunlight exposure enables the body to create vitamin D, which may benefit your health by:

  • Regulating blood sugar
  • Supporting brain function
  • Maintaining healthy blood vessels
  • Regulating your immune system
  • Regulating your blood pressure
  • Supporting bone and muscle health

Explore your senior living community's fitness program for walking groups and exercise programs. Exercising boosts serotonin and dopamine levels, which may uplift your mood.

 

Try eating delicious whole foods, including fruits and vegetables. You can find nutritious dishes through your community's dining program. Adjusting your diet may offer neuroprotective benefits, which can support a positive mood.

 

Try socializing with friends in your community. Otherwise, social isolation and loneliness may worsen your SAD symptoms. You can find fun opportunities to socialize through your community's events and activities calendar for:

  • Walking and hiking groups
  • Bingo
  • Puzzles, card games, and board games
  • Trivia nights
  • Educational classes
  • Movie night
  • Outings to local restaurants, shopping, and fun landmarks

Frequently Asked Questions

What Foods Contain Vitamin D?

Foods that are naturally high in vitamin D include:

  • Fish and beef liver
  • Egg yolks
  • Fatty fish (salmon, tuna, trout, etc.)
  • Canned fish (sardines, herring, etc.)

You can also add vitamin D to your diet through fortified foods. These can include:

  • Soy milk
  • Orange juice
  • Milk
  • Almond milk
  • Breakfast cereals

However, there aren't a lot of naturally occurring foods that are rich in vitamin D. Check food labels to ensure you're adding enough vitamin D to your diet. Otherwise, a doctor may recommend you take a vitamin D supplement.

 

Vitamin D comes in two primary forms, D2 and D3. Vitamin D3 may increase levels more effectively than D2. The recommended dietary allowance of vitamin D for older adults is 15 to 20 mcg.

 

Consult a doctor before adding vitamins to your daily routine. They'll ensure the supplements won't interact with medications you're already taking. 

 

What Vitamins Are Good for Mood?

Dopamine is a neurotransmitter (brain chemical) that can affect your mood. Certain lifestyle factors and medical conditions can cause lower levels. Mood boosting nutrients that may improve your dopamine levels include:

  • Probiotics
  • Ginkgo biloba
  • Curcumin
  • Magnesium
  • Green tea (which contains L-theanine)
  • Fish oil (which contains omega-3 fatty acids EPA and DHA)
  • Ginseng
  • Berberine

B vitamins like vitamin B12 play a role in producing neurotransmitters associated with mood. Low vitamin B12 and folate levels are associated with depression. However, more research is needed to understand how B vitamins may help ease depression symptoms.

 

Don't add these supplements to your routine without first consulting a doctor. Inform them of any medications you're already taking to avoid interactions. 

 

Improve Your Health This Winter

Don't let the winter weather ruin your mood. Instead, use these seasonal affective disorder vitamin D tips to improve your overall wellness. Increasing your vitamin D levels may improve your mental and physical well-being.

 

You can discover more helpful resources through your local senior living community. Loma Clara offers access to farm-to-table local cuisine, breathtaking natural landscapes, and nearby vineyards.

 

We were nationally recognized by US News and World Report as the Best Assisted Living for 2025. Discover our exclusive lifestyle programs, including Vibrant Life and Elevate Dining. Contact us now to schedule your tour.

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