Supplement of the Week: Vitamin D3 – The Sunshine Vitamin for Mental Wellness
Discover the mental health benefits of Vitamin D3, including its impact on depression, anxiety, and PTSD. Learn how this simple supplement along with a dose of sunlight—can sharpen your mind and overall physical health.
Vitamin D3 begins with sunlight. Even a short walk outdoors can spark clarity, balance, and emotional renewal.
More Than a Vitamin
When we talk about healing, we often think of therapy and medication—but what about sunlight, nutrients, and connection to the body? This week, we’re spotlighting Vitamin D3, often called “the sunshine vitamin.” It may be small, but its impact on mood, stress, and trauma recovery is powerful.
How does it work?
Vitamin D is essential for bone health, immune function, and—more recently recognized—emotional wellness. Our bodies naturally make it when exposed to sunlight, but many of us don’t get enough due to indoor lifestyles, sunscreen use, or living in low-sunlight regions. A growing body of research links Vitamin D deficiency to conditions like depression, anxiety, PTSD, and seasonal affective disorder.
Mental Health Benefits of Vitamin D3
1. Depression
Vitamin D3 supports serotonin production and overall mood regulation. Supplementation may reduce depressive symptoms, especially in those with low levels.
Suggested Dose: 1,000–2,000 IU daily. Higher doses may be needed if deficiency is confirmed. [1]
2. Anxiety
Vitamin D supports the body’s stress response by regulating the HPA axis. Supplementation may also help lower elevated cortisol levels in people with deficiency.
Suggested Dose: Individualized; discuss with your provider. [2]
3. PTSD & Trauma Recovery
Emerging studies suggest Vitamin D may support neuroplasticity and immune regulation, both disrupted in trauma. Suggested Dose: Based on lab results and wellness goals. [3]
Even a short walk can support your nervous system. Sunlight, movement, grounding, and Vitamin D synthesis all support the nervous system and regulate emotional reactivity.
References
2. Al-Dujaili et al. (2012). Vitamin D3 and Cortisol Regulation in Healthy Adults. PubMed:
3. PMC (2024). Association Between Vitamin D Supplementation and Mental Health Outcomes.
This post is for educational purposes only and is not intended as medical advice. Always consult your healthcare provider before starting any new supplement or treatment, especially if you have existing conditions or are taking medication.
Helpful Resources
A dose of sunlight, a moment of reflection. Healing begins with purposeful small choices such as sun, rest, quality nutrition, and stillness.
• Vitamin D Council – www.vitamindcouncil.org
• NIH Vitamin D Fact Sheet – https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
• Book Recommendation: The Mind-Gut Connection by Dr. Emeran Mayer
• Ask your provider for a 25(OH)D blood test to determine your Vitamin D levels.
Supplements like Vitamin D3 can be quite allies in your self-care plan. Start small. Celebrate your small victories.
A Final Word from your Provider
Mental health is never one-size-fits-all. Supplements like Vitamin D3 can be quiet but powerful allies, especially when integrated into a trauma-informed, whole-person care plan.
🌞 Are you curious whether your Vitamin D levels are affecting your emotional wellness, mood or recovery? I’m here to help you explore what works best for your emotional wellness.
At My Journey Compass Health, I offer trauma-informed, holistic psychiatric care rooted in both science and compassion.
🧠 Explore what healing could look like for you.
💻 Book your free 15-minute private consultation below:
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Free Download: Vitamin D3 Mental Wellness Handout
Looking for a quick summary you can keep or share?
Download this one-page guide covering the mental health benefits of Vitamin D3, outdoor self-care tips, and resources to help you take the next step.
📄 Vitamin D3 for Mental Wellness Handout. (PDF and printer-friendly version available.)
About the Author
Leonarda Gaige, PMHNP-BC, FNP-BC, is a bilingual psychiatric nurse practitioner offering trauma-informed, holistic care via telehealth across Florida. She specializes in integrative mental wellness for individuals and families navigating complex emotional landscapes.