Chronic stress, immune imbalance, and thyroid dysfunction are deeply interconnected. This forms a stress–immune–thyroid triad where each system influences the others, affecting energy, mood, and resilience. Research shows that targeted support—including adaptogens, micronutrients can help restore communication across this network. Rather than offering quick fixes, this systems-based approach addresses underlying feedback loops, combining clinical insight, patient engagement, and supportive lifestyle practices to rebuild physiological balance and improve well-being over time.
Laura Lewis, MS
Often referred to as the “sunshine vitamin,” vitamin D status is important not just for bone health but also for mental well-being.* This vital nutrient is associated with mood regulation, and understanding its impact on mental well-being can lead to more effective strategies for improving mental wellness.*
Understanding Vitamin D
Vitamin D is a fat-soluble vitamin that our bodies produce when exposed to sunlight. It can also be obtained through dietary sources such as fatty fish, fortified foods, and supplements. Despite its availability, vitamin D inadequacies are surprisingly common, affecting nearly half of the worldwide population. [1]
How Vitamin D Affects Mood
The connection between vitamin D and mood lies in its influence on brain function.* Here are some key ways vitamin D impacts mental and emotional health.*
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Regulation of Neurotransmitters: Vitamin D receptors are found in several areas of the brain that are linked to mood, including the hippocampus and prefrontal cortex. [2] Vitamin D helps regulate the production of neurotransmitters like serotonin and dopamine.* [2]
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Modulation of the Hypothalamic-Pituitary-Adrenal (HPA) Axis: The HPA axis is responsible for stress response regulation. Vitamin D influences this system, helping to modulate stress responses and support resilience to stress.* [3]
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Support for Neuroplasticity: Vitamin D plays a role in neuroplasticity, the brain’s ability to adapt and form new connections.* [4] This is essential for learning, memory, and overall cognitive function, all of which can influence mood.*
Benefits of Vitamin D Supplementation to Mental Well-being*
Mood Support
Meta-analyses show that vitamin D status is associated with mood.* [5]
Seasonal Sadness
Some people experience a low mood that recurs at certain times of the year, usually in the winter when sunlight exposure is limited. Vitamin D supplementation can support mood by compensating for the lack of sunlight and supporting serotonin production.* [6]
Cognitive Function
Vitamin D is linked to cognitive function and mental clarity.* [7] Research suggests that maintaining adequate vitamin D levels can improve attention, memory, and overall cognitive performance.* [7]
Addressing Vitamin D Inadequacy
Given the prevalence of low vitamin D levels, addressing this issue is relevant for overall health and well-being. Here are some strategies to ensure adequate vitamin D levels:
Sunlight Exposure
The most natural way to obtain vitamin D is through sunlight exposure. Aim for about 10-30 minutes of sun several times a week, depending on your skin type and location.
Dietary Sources
Incorporate vitamin D-rich foods into your diet, such as fatty fish (salmon, mackerel, sardines), fortified dairy products, and egg yolks. However, dietary sources alone may not provide sufficient vitamin D for everyone, especially those with limited sun exposure.
Disclaimer:
The information provided is for educational purposes only. Consult your physician or healthcare practitioner if you have specific questions before instituting any changes in your daily lifestyle including changes in diet, exercise, and supplement use.
Laura Lewis is a clinical researcher and science communicator with a Master of Science degree and a background in nutrition science and integrative health. She brings a decade of experience translating complex clinical data into accessible insights for healthcare practitioners and patients alike.
Laura has contributed to educational programming and strategic content development across the integrative and functional medicine space. Her strengths lie in evidence synthesis, practitioner engagement, and crafting communications that bridge the gap between scientific rigor and real-world application. At ARG, Laura supports clinical content development and educational initiatives that elevate practitioner confidence and product credibility.