Mood and sleep suffer: scientists explain how vitamin D deficiency impacts us.

Vitamin D plays a crucial role in maintaining overall health, and research has repeatedly highlighted its impact on sleep quality and energy levels. Studies indicate that insufficient levels of vitamin D can lead to daytime fatigue and drowsiness, as well as disrupt sleep patterns, resulting in more frequent nighttime awakenings and reducing overall sleep duration, which researchers identify as one of the most apparent signs of vitamin deficiency, according to PsyBlog.

Researchers suggest that vitamin D affects key neurotransmitters and inflammatory markers involved in sleep regulation. Additionally, fatigue associated with vitamin D deficiency may stem from mitochondrial dysfunction, as these cellular "powerhouses" require adequate amounts of this vitamin for optimal performance.

Vitamin D deficiency is a widespread issue affecting nearly half of the global population. While the body can obtain it from dietary sources such as fatty fish and eggs, for most people, sunlight remains the primary means of maintaining sufficient vitamin D levels. Just 20 minutes of sunlight is typically enough to meet daily vitamin D requirements. However, the risk of deficiency increases due to several factors, including advanced age, poor nutrition, living in northern latitudes, and spending most of the day indoors—a problem exacerbated by rising urbanization.

Vitamin D deficiency is linked not only to sleep disturbances and fatigue but also to various health problems. It is associated with poor mood, muscle weakness, cognitive impairments, digestive issues, and headaches. Furthermore, vitamin D is essential for bone mineralization, meaning that prolonged deficiency increases the risk of fractures.

A comprehensive review by scientists published in the journal Osteoporosis International, revealed that its deficiency is particularly prevalent in the Middle East and South Asia. This is largely attributed to traditional clothing that covers most of the skin, hindering adequate sunlight exposure. Urban lifestyles further exacerbate the issue, as modern working conditions often force many individuals to spend long hours indoors. A shift away from physical activity combined with dietary habits lacking vitamin D-rich foods increases the risk of deficiency.

Seasonal changes also play a role: winter months significantly reduce the body's ability to synthesize vitamin D from sunlight, especially in regions with limited daylight. Recent studies emphasize the importance of maintaining optimal vitamin D levels not only for physical health but also for mental well-being.

Research has also indicated a potential link between vitamin D deficiency and an increased risk of depression and cognitive decline. Ensuring adequate vitamin D intake through diet, supplements, and regular outdoor activity can be a simple yet effective strategy to enhance sleep, energy levels, and overall health.

This material is for informational purposes only and does not contain advice that may affect your health. If you experience issues, please consult a specialist.