Sunshine is the Best Medicine for Improving Mood and Lowering Depression Through Vitamin D

Vitamin D is a fat-soluble vitamin that has been studied extensively for its role in bone health but only recently has its role in mental health begun to appear. With over 70% of adults registering as Vitamin D deficient, it’s no wonder our mental health continues to be “depressing”. While we won’t explore in detail how Vitamin D can impact the integrity of the surface of our gut as well as boosting beneficial bacteria, this also highlights the importance of nutrition. A healthy gut has numerous implications on our overall health, wellness, and mental states. Not that you needed another reason to prioritize Vitamin D in your daily health regimen.

Major Depressive Disorder (MDD) has been ranked by WHO as the third cause of burden of disease in 2008 and by 2030 it is estimated to rank first. There are an increasing number of studies which link Vitamin D deficiency to depression. This is mainly due to Vitamin D’s role in melatonin and serotonin regulation, which are two hormones involved with mood.

For a long time, we thought that Vitamin D was only produced in the kidneys, which makes sense for its impact on bone health and immunity. However, we have also discovered the vitamin D precursor (enzyme 1-alpha-hydroxylase) is found in several regions of the brain which suggests an important role of vitamin D in cognitive regulation. When we look at the function of Vitamin D within the different regions of the brain, it is incredibly evident that its ability to affect neuronal function, differentiation, proliferation of precursor cells, and even the direct pathogenesis of depression has a potent impact on our mood.

How do we Increase our Vitamin D Levels?

Serum Vitamin D3 (cholecalciferol) increases rapidly when exposed to UVB, which mainly occurs between 11 am - 3 pm due to the solar zenith angle and the intensity of UVB available. Interestingly, these cholecalciferol levels during this time are naturally increased for optimal processing of these metabolites in the liver and kidneys due to the circadian nature of our organs. In other words, getting adequate sunlight exposure during the times when UVB exposure can be highest is our best method for absorbing and metabolizing Vitamin D. It has also been shown to control over 900 genes and is a key regulator of brain serotonin synthesis through TPH2 (tryptophan hydroxylase 2) which converts tryptophan into serotonin in the brain and is required due to its inability to cross the blood brain barrier.

Serotonin is referred to as the “social brain” for its ability to regulate social cognition and decision making and is commonly known to regulate brain function and behaviors. In fact, serotonin can specifically inhibit impulsive aggression toward self and others with a positive impact on mood, cognition, impulse control, and social behavior to name a few. Recent evidence also supports that serotonin may not have as much control over depression as previously thought, but most of this is related to the modulation of serotonin through SSRI’s and other anti-depressants, specifically focused on serotonin regulation.

What is scientifically evident is that Vitamin D is an important vitamin that our bodies require for many processes, including cognitive behaviors. While the jury is still out on whether Vitamin D supplements are effective, sunlight continues to be the best way for our bodies to increase our serum vitamin D levels. Essentially, we need to get outside and let the sunshine in so our vitamin D levels can escalate, thereby positively impacting our behavior and mood. There is a chemical reaction that occurs inside of our bodies when UVB is allowed to reach our skin that’s timed with the natural circadian rhythm of our organs. Nature continues to show us the way, we just have to be willing to listen.

References:

https://www.sciencedirect.com/science/article/pii/S1087079220301222

https://pubmed.ncbi.nlm.nih.gov/25713056/#:~:text=Brain%20serotonin%20is%20synthesized%20from,serotonin%20synthesis%20is%20not%20optimal.

https://faseb.onlinelibrary.wiley.com/doi/epdf/10.1096/fj.14-268342

https://pubmed.ncbi.nlm.nih.gov/35637805/

https://pubmed.ncbi.nlm.nih.gov/25713056/#:~:text=Brain%20serotonin%20is%20synthesized%20from,serotonin%20synthesis%20is%20not%20optimal.

What We Eat Matters on a Molecular Level and the role of Epigenetics in our Daily Life

In today’s age of science and data, we are constantly in flux.  Only a few years ago, scientists agreed that our genes contained the answers to every biological problem we ever encountered.  After mapping the entire human genome and only a few short years later, we now know that our genes only account for one facet of our health.  Today, we know that epigenetics offer a much more comprehensive view of personal health. Epigenetics are essentially biological mechanisms that can turn our genes “on” and “off” without changing the DNA sequence but rather affect how the genes are “read”.  In other words, epigenetics explains how cells with identical DNA can develop into the multitude of specialized cell types that make up different tissues.  

Before we dive further into the world of epigenetics, it is important that you have a basic understanding of genetics and molecular biology.  Deoxyribonucleic acid (aka. DNA) is made up of approximately 3 billion nucleotide bases. However, there are four fundamental bases that comprise DNA: adenine, cytosine, guanine, and thymine.  (aka A, C, G, and T) The way these bases are ordered is what determines our “life instructions”. These 3 billion bases make up approximately 20,000 genes. Genes are essentially what provides the instructions to make certain proteins.  Proteins are molecules which carry out life functions through various biological actions. Essentially, DNA gives the instructions for proteins to be produced inside the cell. Epigenetics affects how those genes are read or rather expressed by cells and ultimately whether the cells should produce relevant proteins, if any.  

Why does this matter and can I do something about it?

Epigenetics has been discovered to be closely intertwined with our lifestyles and the choices we make.  The food we eat and the nutrients that enter our body impact our health and well-being on a molecular level.  This actually alters the expression of our genes without changing the genes themselves. So while we could be carrying the biomarker for diseases like diabetes, heart disease, or cancer it will only progress to disease if certain lifestyle factors are present.  In other words, we may be able to avoid certain diseases if we live healthier lifestyles. Let me say that again...we may be able to avoid certain diseases if we live healthier lifestyles.  

Healthier lifestyles include variables such as environment, stress, diet, etc.  Diet is one of the more easily studied and understood factors that impact epigenetics.  One of my favorite studies is that of a queen bee. The larvae that develop into workers and queens are genetically identical.  But, because of the royal jelly diet (complex, protein-rich substance secreted from glands on the heads of worker bees) of a queen, she will develop ovaries and a larger abdomen for egg laying, whereas the workers remain sterile.  Additionally, queen bees develop behavioral instinct to kill rival queens, communicate with different sounds, and go on mating flights. Scientists discovered that royal jelly silences a key gene, Dnmt3. When Dnmt3 is turned “on”, the queen genes are epigenetically silenced and the larvae develop into worker bees.  When Dnmt3 is turned “off”, the larvae develop into queens.

I created The Osso Good Co. five years ago because food is medicine and it impacts our health on a molecular level.  Bone broths are loaded with collagen, gelatin, protein, minerals, and amino acids that act like a glue to our digestive tract, allowing us to fully absorb nutrients from food (without them leaking into our body, causing inflammation). Bone broth has been prescribed as medicine for thousands of years, before pharmaceuticals even existed.  We’re not talking about the boxes or cans you find at the grocery store that are high in sodium, but low in flavor and nutrition. Traditionally made bone broths are rich in amino acids like proline, glycine, and glutamine which are great for boosting your immune system, improving digestion, maintaining a balanced nervous system, and also muscle repair/growth.  Glycine is known as the anti aging amino acid and contains the building blocks to create many other amino acids. Glycine is essential because it maintains lean muscle, prevents loss of cartilage, reduces inflammation, aids in detoxification, improves energy, and helps to maintain focus. Proline is important for tissue repair, collagen formation, and blood pressure maintenance.  Not only are you consuming a digestible collagen, you’re also giving your body the tools to increase collagen production internally. Glutamine boosts metabolism and promotes better sleep. And, I think we could all use help with at least one of those benefits.

What we choose to eat matters on a molecular level and as we grow and age, our health is determined by our lifestyle and diet.  It is incredibly empowering to know that we can impact our future through healthy choices today. Are you going to choose to be a “queen bee”?