Vitamin d lamp for depression
For vitamin D, SAD, and more
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.
People commonly use sun lamps, also known as SAD lamps, to treat a form of depression called seasonal affective disorder (SAD). These lamps can also help a person’s body make vitamin D, which helps ensure that specific body functions run smoothly.
A quick look at the best SAD lamps
- Best overall: Verilux HappyLight Luxe
- Best adjustable lux settings: Aura Day Light Lamp
- Best for inducing natural sleep and waking: Philips SmartSleep Light Therapy Lamp range
- Best bulb life: Circadian Optics Lumine Light Therapy Lamp
- Best for vitamin D: Sperti Vitamin D Sunlamp
Doctors sometimes refer to the use of a sun lamp as light therapy. People with SAD commonly use sun lamps or lightboxes to improve their symptoms.
This article discusses what SAD is and how SAD lamps can help. It also lists a range of lamps a person can consider and answers some frequently asked questions about SAD lamps.
SAD is a type of depression that is more common in the late fall and winter months. Most people who experience it find that their symptoms become less severe or even resolve in spring and summer.
Individuals with vitamin D deficiency may also use a SAD lamp. Vitamin D helps the nervous system, muscles, and immune system function correctly and helps the body absorb the calcium necessary for maintaining healthy bones.
Most people receive the vitamin D they need from their diet and the sun. However, those who do not get enough sunlight exposure or who have a health condition that stops their body from absorbing vitamins from food might develop a vitamin D deficiency. This can lead to rickets in children, while adults can develop muscle weakness and bone pain.
Sometimes, people also use SAD lamps to help with sleep disorders or depression.
SAD lamps, also known as sun lamps or light boxes, work by imitating sunlight.
People need sunlight for many reasons. It affects the body’s natural daily cycles, also known as circadian rhythms. These govern how individuals feel and when they go to sleep and wake up.
The skin also uses sunlight to make vitamin D.
Additionally, sunlight helps the brain produce hormones that the body needs to function. Some examples are serotonin, which plays a role in mood, and melatonin, which helps with sleep patterns. According to a 2013 review, sunlight may trigger the production of serotonin through the eyes and skin.
SAD lamps typically show measurements in lux, which refers to the lamp’s luminance level.
For example, doctors might recommend that a person with SAD sit by a lightbox that provides 10,000 lux for 30 minutes each day as soon as possible after waking up.
A person may also use lower lux lights, such as 2,500 lux, for 1–2 hours.
There is some evidence to support the benefits of light therapy, but there is a lack of up-to-date research on this topic.
Additionally, this type of therapy may not suit everyone. People with light sensitivity, bipolar disorder, diabetes, or eye health conditions should avoid this treatment.
Experts advise individuals who wish to try light therapy to use only SAD lamps that emit fluorescent light with no UV wavelengths, as UV light can damage the skin and lead to skin cancer.
However, for people using a SAD lamp to help their skin make vitamin D, UVB light is essential. Anyone considering using a SAD lamp should first consult a healthcare professional.
A person looking for a SAD lamp should consider the following factors:
- Light intensity: An intensity level of 10,000 lux is part of the standard treatment guidelines for light therapy.
- Positioning: A person should be able to angle their SAD lamp downward to reduce glare.
- UV filter: Individuals should look for a lamp with a built-in UV filter and UV-blocking capabilities.
- Efficiency: Some SAD lamps use replaceable bulbs, while others use LED lights that can last for 50,000 hours. Before making a purchase, a person may wish to consider how energy-efficient their chosen SAD lamp is and how much extra cost new bulbs may require.
Medical News Today chooses SAD lamps that meet the following criteria:
- Health claims: MNT includes companies that make no questionable health claims.
- Safety: MNT selects products that emit safe light levels and include UV filters.
- Price: MNT will choose products that suit a range of budgets.
The following are five of the best SAD lamps a person can consider purchasing.
Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.
Medical News Today follows a strict product selection and vetting process.
Learn more here.
Best overall: Verilux HappyLight Luxe
- Price: $69.99
- Dimensions: 11.7 inches (in) height (H) x 7.5 in width (W) x 0.5 in depth (D)
- Lamp intensity: 10,000 lux
- Weight: 2 pounds (lb)
Verilux sells a range of HappyLight products, which provide full-spectrum, UV-free light with 10,000-lux intensity.
The company’s HappyLight Luxe is portable and comes with adjustable color temperatures, timers, and a choice of four brightness levels.
People who use the product say it helps improve their mood, sleep patterns, and energy levels.
This lamp may be suitable for a wide range of users, as it offers many features for a reasonably affordable price.
Individuals may consider the following advantages and disadvantages of this lamp:
Pros
- three color temperatures: 3,000, 4,000, and 5,000 kelvin
- countdown timer
- UV-free light
Cons
- smaller surface area than SAD treatment guidelines recommend
- not adjustable
- may be less powerful than other models
The Verilux HappyLight Luxe is available to purchase online for $69.
99.
SHOP NOW
Best adjustable lux setting: Aura Day Light Lamp
- Price: $139.99
- Dimensions: 14 in (H) x 8 in (W) x 2 in (D)
- Lamp intensity: 3,500–10,000 lux
- Weight: approximately 1 lb
The Aura Day Light Lamp has an adjustable light output and does not use UV light. Individuals can adjust the lux setting from 3,500 to 10,000, depending on their preference.
A person can also mount the lamp to a wall, and it automatically shuts off after use. The manufacturer advises that the lamp’s design can boost mood and increase concentration, focus, and energy.
This lamp may be best suited to people who would like to experiment with the strength of light they need.
Below are some advantages and drawbacks of the Aura Day Light Lamp for a person to consider.
Pros
- adjustable angle
- adjustable light intensity
- UV-free light
- countdown timer
- wall-mountable
- swivel bottom
Cons
- reaches 10,000 lux at a short distance
- has bulbs that may burn out quickly
- comes at a higher price that is unsuitable for smaller budgets
- not easily portable
The Aura Day Light Lamp is available to purchase online for $139.
99.
SHOP NOW
Best for inducing natural sleep and waking: Philips SmartSleep Light Therapy Lamp range
- Price: $49.99–199.99
- Dimensions: vary by model
- Lamp intensity: 200 lux
- Weight: varies by model
Philips designed its SmartSleep Sleep and Wake Up lamps to help people who have difficulty getting to sleep or waking up.
Most of the lamps aim to prepare the body for sleep by simulating sunset, gradually decreasing the light in the room. In the morning, the lamps do the reverse, simulating sunrise by gradually increasing the light.
People who use these products say that the lamps help them get to sleep and wake up more naturally, allowing them to feel more energetic during the day.
This product is especially suitable for people who would like a SAD lamp to support their circadian rhythm and improve their sleep.
Individuals may consider the following advantages and disadvantages of this lamp:
Pros
- a range of available lamps
- adjustable brightness levels on all lamps
- light that gradually increases to mimic sunrise
- design that supports natural waking and sleeping
Cons
- light intensity of 200 lux, which does not meet standard SAD treatment guidelines
- smaller surface area than SAD treatment guidelines recommend
- difficult to adjust for optimal SAD treatment position
- nonreplaceable bulb
- on the cheapest model only, no sunset simulation option to promote sleep
- design that supports natural waking and sleeping but not SAD specifically
The Philips SmartSleep Light Therapy Lamp range is available online for $49.
99–199.99, depending on the model.
SHOP NOW
Best bulb life: Circadian Optics Lumine Light Therapy Lamp
- Price: $49.99
- Dimensions: 9.5 in (H) x 7 in (W) x 2 in (D)
- Lamp intensity: 10,000 lux
- Weight: 1.69 lb
The company writes that these lamps do not use UV light. They come in various designs with an intensity of 10,000 lux.
The manufacturer writes that this lamp’s design imitates the sun at noon, and a person can adjust the lamp through three brightness levels.
Additionally, rather than fluorescent bulbs, this lamp uses light-emitting diodes (LEDs) that have a 50,000-hour life.
The lamp comes with a 2-year warranty.
This lamp may be best suited to people who would like to use higher light strengths.
A person may consider the following advantages and drawbacks of the Lumine lamp:
Pros
- provides 10,000 lux to meet SAD treatment guidelines on brightness
- does not use UV light
- uses LED bulbs that last 50,000 hours
- has three levels of brightness
- produces white light
Cons
- smaller surface area than SAD treatment guidelines recommend
- no timer
- no option to adjust lighting angle
- short electric cord
The Circadian Optics Lumine Light Therapy Lamp is available online for $49.
99.
SHOP NOW
Best for vitamin D: Sperti Vitamin D Sunlamp
- Price: $700.24
- Dimensions: 22 in (H) x 12 in (W) x 6 in (D)
- Lamp intensity: not listed
- Weight: 13 lb
The Sperti Vitamin D Sunlamp claims to provide the UVB rays that the body needs to make vitamin D.
According to the manufacturer, it is the only product of its type with recognition from the Food and Drug Administration (FDA).
The device also features an adjustable timer and includes two pairs of UV-blocking glasses to protect the eyes during use. According to Sperti, doctors recommend that people use it for only a few minutes at a time to avoid burns.
This product may suit people who would like a SAD lamp to improve their vitamin D levels.
Below are some advantages and disadvantages of this lamp.
Pros
- reportedly meets recommended surface area guidelines for SAD treatment
- adjustable timer
- 1,000-hour bulb life
- comes with two pairs of protective eyewear
Cons
- unsuitable for smaller budgets
- non-adjustable brightness
- produces potentially harmful UVB rays
- unspecified lux levels
The Sperti Vitamin D Sunlamp is available to purchase online for $700.
24.
SHOP NOW
There are general guidelines for using a SAD lamp to reduce SAD symptoms. A person may consider:
- sitting in front of the SAD lamp first thing in the morning
- using a fluorescent light source with a diffusion screen
- ensuring 30 minutes of exposure to 10,000 lux
- angling the SAD lamp to -30 degrees away from the person’s line of sight
- sitting 12–24 in away from the SAD lamp
- not looking directly at the bulb
- starting to use the SAD lamp in the fall and continuing its use through to spring
Below are answers to some of the top frequently asked questions about SAD lamps.
Can SAD lamps damage your skin or eyes?
A 2017 review recommends that people who take medications that increase their sensitivity to sunlight or who have medical conditions that have the same effect exercise caution when using SAD lamps.
Additionally, those with cataracts, retinopathy, or glaucoma should use a SAD lamp only under the care of an ophthalmologist.
Do SAD lamps increase your vitamin D levels?
A 2017 study suggests that lamps that produce UVB light may help a person’s body produce vitamin D. However, future research is necessary to learn more.
If a person has concerns that they have a vitamin D deficiency, they should speak with their doctor as soon as possible.
How long does it take for light therapy lamps to start working?
The exact amount of time it takes to see a reduction in SAD symptoms may vary, but research shows that most people begin to experience symptom relief within 7 days of starting treatment.
Do I need a prescription for a SAD lamp?
No. A person can buy a SAD lamp online without a prescription.
A person should speak with a doctor before using a SAD lamp for a health condition.
Are SAD lamps safe?
Doctors generally consider SAD lamps safe. However, certain light wavelengths that some SAD lamps use can increase a person’s risk of cancer. Additionally, people with certain health conditions should not use SAD lamps.
Side effects of light therapy may include eyestrain, headaches, and difficulty sleeping.
A person should speak with a doctor before using a SAD lamp to ensure that it is safe for them.
What are the benefits of SAD lamps?
SAD lamps may imitate the effects of sunlight, including stimulating the production of serotonin. They may also help regulate a person’s circadian rhythm and increase vitamin D production.
However, more research is necessary to explore the benefits of SAD lamps for health.
SAD lamps, which work by imitating the sun, may help some people with SAD, vitamin D deficiency, or sleep issues.
However, individuals should be careful when using these devices. In most cases, people should look for products that do not use UV light, as this type of light can damage the skin and lead to skin cancer.
If a person has a vitamin D deficiency, their skin needs UVB light to make the vitamin. However, in most cases, it is better to get vitamin D from food and natural sunlight than to use a SAD lamp.
It is important to note that light therapy will not work for everyone. Those with light sensitivities, bipolar disorder, diabetes, or eye health conditions should avoid this treatment.
Anyone thinking about using a SAD lamp, especially those who suspect they have a vitamin D deficiency, should speak with a doctor first.
For vitamin D, SAD, and more
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.
People commonly use sun lamps, also known as SAD lamps, to treat a form of depression called seasonal affective disorder (SAD). These lamps can also help a person’s body make vitamin D, which helps ensure that specific body functions run smoothly.
A quick look at the best SAD lamps
- Best overall: Verilux HappyLight Luxe
- Best adjustable lux settings: Aura Day Light Lamp
- Best for inducing natural sleep and waking: Philips SmartSleep Light Therapy Lamp range
- Best bulb life: Circadian Optics Lumine Light Therapy Lamp
- Best for vitamin D: Sperti Vitamin D Sunlamp
Doctors sometimes refer to the use of a sun lamp as light therapy.
People with SAD commonly use sun lamps or lightboxes to improve their symptoms.
This article discusses what SAD is and how SAD lamps can help. It also lists a range of lamps a person can consider and answers some frequently asked questions about SAD lamps.
SAD is a type of depression that is more common in the late fall and winter months. Most people who experience it find that their symptoms become less severe or even resolve in spring and summer.
Individuals with vitamin D deficiency may also use a SAD lamp. Vitamin D helps the nervous system, muscles, and immune system function correctly and helps the body absorb the calcium necessary for maintaining healthy bones.
Most people receive the vitamin D they need from their diet and the sun. However, those who do not get enough sunlight exposure or who have a health condition that stops their body from absorbing vitamins from food might develop a vitamin D deficiency. This can lead to rickets in children, while adults can develop muscle weakness and bone pain.
Sometimes, people also use SAD lamps to help with sleep disorders or depression.
SAD lamps, also known as sun lamps or light boxes, work by imitating sunlight.
People need sunlight for many reasons. It affects the body’s natural daily cycles, also known as circadian rhythms. These govern how individuals feel and when they go to sleep and wake up.
The skin also uses sunlight to make vitamin D.
Additionally, sunlight helps the brain produce hormones that the body needs to function. Some examples are serotonin, which plays a role in mood, and melatonin, which helps with sleep patterns. According to a 2013 review, sunlight may trigger the production of serotonin through the eyes and skin.
SAD lamps typically show measurements in lux, which refers to the lamp’s luminance level.
For example, doctors might recommend that a person with SAD sit by a lightbox that provides 10,000 lux for 30 minutes each day as soon as possible after waking up.
A person may also use lower lux lights, such as 2,500 lux, for 1–2 hours.
There is some evidence to support the benefits of light therapy, but there is a lack of up-to-date research on this topic.
Additionally, this type of therapy may not suit everyone. People with light sensitivity, bipolar disorder, diabetes, or eye health conditions should avoid this treatment.
Experts advise individuals who wish to try light therapy to use only SAD lamps that emit fluorescent light with no UV wavelengths, as UV light can damage the skin and lead to skin cancer.
However, for people using a SAD lamp to help their skin make vitamin D, UVB light is essential. Anyone considering using a SAD lamp should first consult a healthcare professional.
A person looking for a SAD lamp should consider the following factors:
- Light intensity: An intensity level of 10,000 lux is part of the standard treatment guidelines for light therapy.
- Positioning: A person should be able to angle their SAD lamp downward to reduce glare.
- UV filter: Individuals should look for a lamp with a built-in UV filter and UV-blocking capabilities.
- Efficiency: Some SAD lamps use replaceable bulbs, while others use LED lights that can last for 50,000 hours. Before making a purchase, a person may wish to consider how energy-efficient their chosen SAD lamp is and how much extra cost new bulbs may require.
Medical News Today chooses SAD lamps that meet the following criteria:
- Health claims: MNT includes companies that make no questionable health claims.
- Safety: MNT selects products that emit safe light levels and include UV filters.
- Price: MNT will choose products that suit a range of budgets.
The following are five of the best SAD lamps a person can consider purchasing.
Please note that the writer of this article has not tried these products.
All information presented is purely research-based and correct at the time of publication.
Medical News Today follows a strict product selection and vetting process. Learn more here.
Best overall: Verilux HappyLight Luxe
- Price: $69.99
- Dimensions: 11.7 inches (in) height (H) x 7.5 in width (W) x 0.5 in depth (D)
- Lamp intensity: 10,000 lux
- Weight: 2 pounds (lb)
Verilux sells a range of HappyLight products, which provide full-spectrum, UV-free light with 10,000-lux intensity.
The company’s HappyLight Luxe is portable and comes with adjustable color temperatures, timers, and a choice of four brightness levels.
People who use the product say it helps improve their mood, sleep patterns, and energy levels.
This lamp may be suitable for a wide range of users, as it offers many features for a reasonably affordable price.
Individuals may consider the following advantages and disadvantages of this lamp:
Pros
- three color temperatures: 3,000, 4,000, and 5,000 kelvin
- countdown timer
- UV-free light
Cons
- smaller surface area than SAD treatment guidelines recommend
- not adjustable
- may be less powerful than other models
The Verilux HappyLight Luxe is available to purchase online for $69.
99.
SHOP NOW
Best adjustable lux setting: Aura Day Light Lamp
- Price: $139.99
- Dimensions: 14 in (H) x 8 in (W) x 2 in (D)
- Lamp intensity: 3,500–10,000 lux
- Weight: approximately 1 lb
The Aura Day Light Lamp has an adjustable light output and does not use UV light. Individuals can adjust the lux setting from 3,500 to 10,000, depending on their preference.
A person can also mount the lamp to a wall, and it automatically shuts off after use. The manufacturer advises that the lamp’s design can boost mood and increase concentration, focus, and energy.
This lamp may be best suited to people who would like to experiment with the strength of light they need.
Below are some advantages and drawbacks of the Aura Day Light Lamp for a person to consider.
Pros
- adjustable angle
- adjustable light intensity
- UV-free light
- countdown timer
- wall-mountable
- swivel bottom
Cons
- reaches 10,000 lux at a short distance
- has bulbs that may burn out quickly
- comes at a higher price that is unsuitable for smaller budgets
- not easily portable
The Aura Day Light Lamp is available to purchase online for $139.
99.
SHOP NOW
Best for inducing natural sleep and waking: Philips SmartSleep Light Therapy Lamp range
- Price: $49.99–199.99
- Dimensions: vary by model
- Lamp intensity: 200 lux
- Weight: varies by model
Philips designed its SmartSleep Sleep and Wake Up lamps to help people who have difficulty getting to sleep or waking up.
Most of the lamps aim to prepare the body for sleep by simulating sunset, gradually decreasing the light in the room. In the morning, the lamps do the reverse, simulating sunrise by gradually increasing the light.
People who use these products say that the lamps help them get to sleep and wake up more naturally, allowing them to feel more energetic during the day.
This product is especially suitable for people who would like a SAD lamp to support their circadian rhythm and improve their sleep.
Individuals may consider the following advantages and disadvantages of this lamp:
Pros
- a range of available lamps
- adjustable brightness levels on all lamps
- light that gradually increases to mimic sunrise
- design that supports natural waking and sleeping
Cons
- light intensity of 200 lux, which does not meet standard SAD treatment guidelines
- smaller surface area than SAD treatment guidelines recommend
- difficult to adjust for optimal SAD treatment position
- nonreplaceable bulb
- on the cheapest model only, no sunset simulation option to promote sleep
- design that supports natural waking and sleeping but not SAD specifically
The Philips SmartSleep Light Therapy Lamp range is available online for $49.
99–199.99, depending on the model.
SHOP NOW
Best bulb life: Circadian Optics Lumine Light Therapy Lamp
- Price: $49.99
- Dimensions: 9.5 in (H) x 7 in (W) x 2 in (D)
- Lamp intensity: 10,000 lux
- Weight: 1.69 lb
The company writes that these lamps do not use UV light. They come in various designs with an intensity of 10,000 lux.
The manufacturer writes that this lamp’s design imitates the sun at noon, and a person can adjust the lamp through three brightness levels.
Additionally, rather than fluorescent bulbs, this lamp uses light-emitting diodes (LEDs) that have a 50,000-hour life.
The lamp comes with a 2-year warranty.
This lamp may be best suited to people who would like to use higher light strengths.
A person may consider the following advantages and drawbacks of the Lumine lamp:
Pros
- provides 10,000 lux to meet SAD treatment guidelines on brightness
- does not use UV light
- uses LED bulbs that last 50,000 hours
- has three levels of brightness
- produces white light
Cons
- smaller surface area than SAD treatment guidelines recommend
- no timer
- no option to adjust lighting angle
- short electric cord
The Circadian Optics Lumine Light Therapy Lamp is available online for $49.
99.
SHOP NOW
Best for vitamin D: Sperti Vitamin D Sunlamp
- Price: $700.24
- Dimensions: 22 in (H) x 12 in (W) x 6 in (D)
- Lamp intensity: not listed
- Weight: 13 lb
The Sperti Vitamin D Sunlamp claims to provide the UVB rays that the body needs to make vitamin D.
According to the manufacturer, it is the only product of its type with recognition from the Food and Drug Administration (FDA).
The device also features an adjustable timer and includes two pairs of UV-blocking glasses to protect the eyes during use. According to Sperti, doctors recommend that people use it for only a few minutes at a time to avoid burns.
This product may suit people who would like a SAD lamp to improve their vitamin D levels.
Below are some advantages and disadvantages of this lamp.
Pros
- reportedly meets recommended surface area guidelines for SAD treatment
- adjustable timer
- 1,000-hour bulb life
- comes with two pairs of protective eyewear
Cons
- unsuitable for smaller budgets
- non-adjustable brightness
- produces potentially harmful UVB rays
- unspecified lux levels
The Sperti Vitamin D Sunlamp is available to purchase online for $700.
24.
SHOP NOW
There are general guidelines for using a SAD lamp to reduce SAD symptoms. A person may consider:
- sitting in front of the SAD lamp first thing in the morning
- using a fluorescent light source with a diffusion screen
- ensuring 30 minutes of exposure to 10,000 lux
- angling the SAD lamp to -30 degrees away from the person’s line of sight
- sitting 12–24 in away from the SAD lamp
- not looking directly at the bulb
- starting to use the SAD lamp in the fall and continuing its use through to spring
Below are answers to some of the top frequently asked questions about SAD lamps.
Can SAD lamps damage your skin or eyes?
A 2017 review recommends that people who take medications that increase their sensitivity to sunlight or who have medical conditions that have the same effect exercise caution when using SAD lamps.
Additionally, those with cataracts, retinopathy, or glaucoma should use a SAD lamp only under the care of an ophthalmologist.
Do SAD lamps increase your vitamin D levels?
A 2017 study suggests that lamps that produce UVB light may help a person’s body produce vitamin D. However, future research is necessary to learn more.
If a person has concerns that they have a vitamin D deficiency, they should speak with their doctor as soon as possible.
How long does it take for light therapy lamps to start working?
The exact amount of time it takes to see a reduction in SAD symptoms may vary, but research shows that most people begin to experience symptom relief within 7 days of starting treatment.
Do I need a prescription for a SAD lamp?
No. A person can buy a SAD lamp online without a prescription.
A person should speak with a doctor before using a SAD lamp for a health condition.
Are SAD lamps safe?
Doctors generally consider SAD lamps safe. However, certain light wavelengths that some SAD lamps use can increase a person’s risk of cancer. Additionally, people with certain health conditions should not use SAD lamps.
Side effects of light therapy may include eyestrain, headaches, and difficulty sleeping.
A person should speak with a doctor before using a SAD lamp to ensure that it is safe for them.
What are the benefits of SAD lamps?
SAD lamps may imitate the effects of sunlight, including stimulating the production of serotonin. They may also help regulate a person’s circadian rhythm and increase vitamin D production.
However, more research is necessary to explore the benefits of SAD lamps for health.
SAD lamps, which work by imitating the sun, may help some people with SAD, vitamin D deficiency, or sleep issues.
However, individuals should be careful when using these devices. In most cases, people should look for products that do not use UV light, as this type of light can damage the skin and lead to skin cancer.
If a person has a vitamin D deficiency, their skin needs UVB light to make the vitamin. However, in most cases, it is better to get vitamin D from food and natural sunlight than to use a SAD lamp.
It is important to note that light therapy will not work for everyone. Those with light sensitivities, bipolar disorder, diabetes, or eye health conditions should avoid this treatment.
Anyone thinking about using a SAD lamp, especially those who suspect they have a vitamin D deficiency, should speak with a doctor first.
Vitamin D: how to replace the sun
Of course, nothing can replace the pleasure of real sunny weather, but in most of Russia from October to April there is such a climate that it’s already a bad form to joke about. Something needs to be done about this. We tell you how to make up for the lack of vitamin D in conditions of eternal darkness.
Arina's story
Once upon a time there was a girl Arina (absolutely real, by the way), who worked a lot, went to the sea in the summer, tried to eat a balanced diet. Nothing particularly different from us. One day, at the end of winter, Arina felt bad: a weakness appeared that did not disappear from morning to evening, the condition of her hair and nails noticeably worsened, her mood was more like an autumn spleen than joy from the imminent spring.
Then Arina turned to nutritionist Yulia Bogdanova, who first of all advised her to take tests for vitamins, the results of which showed the level of vitamin D was three times lower than normal. Julia developed an individual regimen for taking liquid vitamin D for Arina (2 consecutive months with a gradual dose reduction). In order for the vitamin to be better absorbed, it had to be eaten with something fatty, such as a handful of nuts or a spoonful of coconut manna. Arina was also recommended to walk for at least half an hour a day, exposing her face and hands to the March sun. Timely emergency measures helped Arina feel better, and as a follow-up prevention, the girl spent a whole summer month at sea.
For many, vitamin D, or rather its deficiency, is associated with rickets in infants - yes, a lack of vitamin D prevents the body from absorbing calcium and phosphorus and forming strong bones. All children born in autumn, winter, and early spring are given vitamin D supplements by pediatricians, but as we can see, not only babies are at risk, and the effect of vitamin D is much wider than many used to think.
The same lack of calcium leads to tooth decay and caries in adults. Reduced levels of vitamin D affect hormonal regulation, provoke inflammatory processes, adversely affect the nervous system and reduce the overall immunity of the body. Finally, a lack of vitamin D is often the cause of the notorious autumn depression, which in our weather conditions can easily stretch until May.
Does this mean that during the traditional autumn spleen, one should think about a lack of vitamin D, take tests, and the results will most likely be underestimated? According to nutritionist Yulia Bogdanova, it will not be superfluous to think, but the results of the tests depend on many factors - the state of digestion and absorption of fats (D is a fat-soluble vitamin), the level of cholesterol, which spreads vitamin D, the presence of chronic diseases, etc. “In the context of a lack of vitamin D, it is worth paying attention to the following features of well-being: problems with the immune system, muscle weakness, bone pain, respiratory diseases, sweating of the head,” Yulia explains.
Where does vitamin D come from and what is it used for
Vitamin D can be conditionally divided into natural, which the body produces on its own under the influence of sunlight, and acquired, obtained from food and synthetic food supplements.
In order to obtain the most preferred type of vitamin D, it is necessary to spend at least 20 minutes in the sun a day, preferably in open clothing.
If this is not possible, then you need to turn to alternative sources of D. First of all, review your nutrition system, make sure that it has enough foods with vitamin D - beef and chicken liver, caviar, dairy products, eggs, fish, mushrooms: chanterelles, white, shiitake (exclusive natural cultivation with plenty of sunlight). Advice from Yulia Bogdanova: if this does not contradict your dietary and moral principles, start your day with scrambled eggs, and eat some homemade pate or caviar for dinner.
Light therapy is a comfortable way to prevent vitamin D deficiency.
For example, you can use such a lamp that imitates sunlight and stimulates the synthesis of vitamin D. The lamp uses ultraviolet radiation, however, the manufacturer claims the presence of UV filters that exclude damage to the eyes or skin when used correctly, according to the instructions. This lamp is recommended to be used for 15 minutes in the morning - very convenient during breakfast or while reading the morning mail.
Another portable gadget is a blue light lamp. It uses Bluewave technology, which literally creates the effect of a blue clear sky above your head on a clear sunny day. Clinical studies have shown that 15 minutes of blue light a day improves physical and emotional well-being, improves mood and concentration. Note that such radiation does not contribute to the synthesis of vitamin D, but it is quite suitable as an anti-stress device.
Food supplement D3
Synthetic food supplement suitable for emergencies (when the level of D is critically low, there is no sun, and eating liver and eggs is not allowed by dietary habits).
So, you passed a blood test 25 (OH) D - it is he who will help determine the situation with D (it is better not to take vitamin without analysis to avoid an overdose), which showed a low level of vitamin D. Now you should consult a doctor so that he calculates the correct dosage . For example, the Council on Vitamin D, an American non-profit organization that researches the properties and properties of the vitamin and is actively educating about its importance, recommends the following dosages, depending on the current test readings.
Yulia Bogdanova's recommendations for taking vitamin D:
- use vitamin D3 - this is the form (unlike D2) that is effective in increasing the level of vitamin D in the blood.
- Vitamin D also needs vitamins K and A, zinc, boron, and magnesium to absorb vitamin D—so it's best if you're taking vitamin D to also take a multivitamin (preferably a whole-food based one). Or opt for a K2+D3 supplement.
- Because it is a fat-soluble vitamin, it is best absorbed when taken with fats, such as scrambled eggs at breakfast.
And what about children
Ranking of vitamin D types by preference for children is the same as for adults: sun, lamp with UV filters against a balanced diet, food supplement D3. If a pediatrician prescribes vitamin D to a child in the summer, it is recommended that you take an analysis before taking it to make sure this is necessary.
Summer is still far away, but is the blues coming right now? If there is any reason to suspect that something is wrong with your vitamin D, use our tips and be healthy.
We would like to thank Yulia Bogdanova, Certified Nutritionist, and Arina for their help in preparing this material.
You can order vitamin complex D3/K2 at a discount using promo code MUV903 on iherb.com.
Lack of vitamin D (D) - Medtekhnika №7 Moscow
Vitamin D deficiency in the body causes various unpleasant symptoms that can cause serious illness. In the human body, all the necessary and useful substances are always synthesized naturally, subject to the basic conditions.
These conditions include climate, proper and balanced nutrition, an active lifestyle, and the absence of sleep disturbances.
The most basic and essential substance produced by the body is vitamin D. This substance is produced in the presence of sunlight, or with the intake of certain foods.
We can list several noticeable disorders of the body so that you can independently determine the state of your body.
Vitamin D deficiency - symptoms in adults: joint pain, loss of appetite, blurred vision, increased sweating, depression, emotional instability, irritability, fatigue, fatigue, drowsiness, caries, dental diseases.
But it is worth noting that all of the listed signs will not be able to accurately confirm the diagnosis, since similar signs can also be manifested when other diseases occur. But many specialists prescribe procedures with ultraviolet irradiation for prevention purposes, which cannot cause side and negative effects and will quickly improve the general condition of the body, replenishing the deficiency of vitamin D in the body.
Vitamin D deficiency in adults is accompanied by a lack of sunlight. Since the majority of urban residents spend most of their time in the office, in production, in the conditions of a workroom, where there is no source of sunlight at all. And after work, especially in the autumn-winter period, it is already very dark and there is no way to make up for the lack of vitamin D. And in order to make up for it, you need proper nutrition and additional procedures with the help of a quartz lamp, a UV irradiator.
Lack of vitamin D in infants - symptoms:
Cases of poor sleep and whims of the baby, excessive sweating are often noticed. The lack of vitamin D in infants is determined by the slow closing of the fontanel, a significant reduction in the fontanel occurs by six months of the baby's life.
Vitamin D deficiency in a child - symptoms:
Deformation of bone tissue, changes in the facial skull, changes in the shape of the chest, irregularities on the wrists and ankles, deterioration in general condition, retardation in mental or physical activity.
Lack of vitamin D in a child causes Rickets, which is accompanied by abnormal formation of joints and bones. Therefore, almost all babies are prescribed vitamin D from birth.
If, nevertheless, with age, the child could not get the necessary content of vitamin D, when taking the necessary products, or if it is impossible to be in the sun, then treatment with UVR is necessary.
In many kindergartens, polyclinics, ultraviolet procedures are prescribed using "Sun" lamps to compensate for vitamin D deficiency, such a device can be bought for use at home.
In our online store "Medtekhnika" you can buy a quartz lamp "Sun" at a nice price by sending an application on the product page.
Lack of vitamin D in women
With a deficiency of this vital vitamin in a woman's body, bone tissue resorption is accelerated, as a result of which joints begin to hurt, teeth deteriorate, the menstrual cycle changes and hormonal imbalance occurs. There may be problems with conception, obesity and depression, accompanied with these symptoms by migraine, dizziness, apathy.
