# The Vitamin Shown to Lower Inflammation + Depression

## Метаданные

- **Канал:** High Intensity Health
- **YouTube:** https://www.youtube.com/watch?v=ELyCbAvMnbE
- **Дата:** 11.01.2026
- **Длительность:** 6:30
- **Просмотры:** 7,183

## Описание

High-dose vitamin D may help improve mood and mental health, studies find. 

Link to research: https://bit.ly/41P7ZWF

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-----------------------------------------Show Notes--------------------------------------

0:00 – Intro
0:18 – Vitamin D’s role in cognition and mood
0:34 – Overview of the vitamin D & omega-3 depression review
0:52 – Vitamin D, inflammation, and mental health
1:10 – Low vitamin D levels linked to winter depression
1:32 – Vitamin D, frailty, muscle loss, and sarcopenia
1:54 – Inflammation, immunity, and depression overlap
2:10 – RCTs show vitamin D lowers TNF-α, IL-6, and CRP
2:45 – Vitamin D & omega-3s reduce depression scores
3:04 – Meta-analyses: vitamin D vs placebo for depression
3:25 – Why winter sun can’t make vitamin D (zenith angle)
3:45 – Why vitamin D should be paired with vitamin K
4:05 – Vitamin K, calcium balance, and arterial calcification
4:30 – Warfarin, vitamin K inhibition, and heart risk
4:57 – Fermented foods & vitamin K2 deficiency
5:20 – Anti-inflammatory mechanism behind mood benefits
5:35 – Recommended vitamin D dosage (1,500–4,000 IU/day)
5:50 – Winter supplementation advice & northern latitudes
6:15 – Final thoughts & call to action

## Содержание

### [0:00](https://www.youtube.com/watch?v=ELyCbAvMnbE) Intro

depression, seasonal effective disorder. These are common things that afflict a lot of people during the winter months. It turns out that there's pretty good data to suggest that good old-fashioned vitamin D is very effective for improving cognition as well as symptoms linked to depression and seasonal effective disorder. In today's show, we're going to break down that research

### [0:18](https://www.youtube.com/watch?v=ELyCbAvMnbE&t=18s) Vitamin D’s role in cognition and mood

and dive into a recently published narrative review titled nutritional interventions in depression: The role of vitamin D and omega-3 fatty acids in neuroscychiatric health. Now, I think this is really important because I don't know about you, but I see on the media all the time uh about, you know

### [0:34](https://www.youtube.com/watch?v=ELyCbAvMnbE&t=34s) Overview of the vitamin D & omega-3 depression review

depression and the mental health here in America and throughout the world. We hear a lot about gun violence and and violence in general and criminality and uh people taking their lives and suicidal ideiation and drug overdoses. So, I think it's important that we talk about natural solutions that can improve the functioning of people's moods. And

### [0:52](https://www.youtube.com/watch?v=ELyCbAvMnbE&t=52s) Vitamin D, inflammation, and mental health

today, we're going to talk about vitamin D. Now this is really important because we actually have a lot of good evidence to suggest that vitamin D is really important for affecting inflammation in the body and thereby reducing symptoms of depression, anxiety and overall malas. So, we have this is table one

### [1:10](https://www.youtube.com/watch?v=ELyCbAvMnbE&t=70s) Low vitamin D levels linked to winter depression

from the study that I'm referring to. One observational cross-sectional study finding that vitamin D levels are lower in the winter for all individuals in this particular study. Uh, and depression is linked with insufficient vitamin D levels. So, I think that's really important to focus on. We have data showing that vitamin D is actually

### [1:32](https://www.youtube.com/watch?v=ELyCbAvMnbE&t=92s) Vitamin D, frailty, muscle loss, and sarcopenia

linked with frailty. And so, we know that vitamin D is indirectly anabolic of sorts. It does affect muscle protein synthesis. Now, it's not like leucine in so far as or it's not like testosterone how it affects growth or anabolism, but we know that protein muscle protein synthesis and vitamin D there is some mechanistic

### [1:54](https://www.youtube.com/watch?v=ELyCbAvMnbE&t=114s) Inflammation, immunity, and depression overlap

correlations here. So, uh people with low vitamin D levels actually have higher frailty scores and increased sarcopenia. So I think that's uh important to understand and specifically in the context of inflammation linked with depression and we know that inflammation is characteristic of having

### [2:10](https://www.youtube.com/watch?v=ELyCbAvMnbE&t=130s) RCTs show vitamin D lowers TNF-α, IL-6, and CRP

a flu and and being more susceptible to influenza-like illness. Multiple randomized control trials in involving large cohorts of individuals ranging from 720 people all the way up to 25,000 people find that guess what? Taking vitamin D on the low end 2,000 IUs per day up to 4,000 IUs per day. Guess what? Reduce inflammatory uh objective markers of inflammation like TNF alalfa and interlucan 6. Uh also uh C reactive protein is known to decrease with vitamin D supplementation. And I think it's important especially during the winter to talk about depression. Uh vitamin D and omega-3s were linked with

### [2:45](https://www.youtube.com/watch?v=ELyCbAvMnbE&t=165s) Vitamin D & omega-3s reduce depression scores

lower indices of depression and mental challenges along those lines. But we have five studies and these are metaanalysis of randomized control trials finding comparing vitamin D to placebo of vitamin D is associated with a reduction in depression. So you know

### [3:04](https://www.youtube.com/watch?v=ELyCbAvMnbE&t=184s) Meta-analyses: vitamin D vs placebo for depression

if we're serious about improving the mental health of Americans and the world, we should be at the minimum recommending outdoor full body outdoor exposure during the summer months. But the challenge here, as many of you know, is the zenith angle of the sun during the winter if you're north of Atlanta, Georgia, here in the US, more specifically, the zenith angle of the

### [3:25](https://www.youtube.com/watch?v=ELyCbAvMnbE&t=205s) Why winter sun can’t make vitamin D (zenith angle)

sun is insufficient to induce cutaneous vitamin D synthesis. So, this is where supplements come in. Now, it's important to recognize that when you take vitamin D, you should also be taking it with vitamin K. Vitamin K affects these so-called matrix GLA proteins in the body and help take calcium from the blood and put it into hard tissues, not

### [3:45](https://www.youtube.com/watch?v=ELyCbAvMnbE&t=225s) Why vitamin D should be paired with vitamin K

soft tissues like your arteries. You want calcium to go into your bone and uh you know help with bone remmineralization and so forth. And so vitamin K is really important for that. and insufficient vitamin K levels do lead to aberrations in these so-called matrix GLA proteins which can inadvertently when they're suboptimally functioning because of vitamin K

### [4:05](https://www.youtube.com/watch?v=ELyCbAvMnbE&t=245s) Vitamin K, calcium balance, and arterial calcification

insufficiency can lead to increased arterial calcification and we know this in people who take uh vitamin K antagonist like warin and blood thinners you know they tend to have higher levels independent uh you and along with treatment the longer they're on these uh anti-coagulant medications they tend to increase their arterial calcification because these are directly inhibiting vitamin K functioning. So I think that's

### [4:30](https://www.youtube.com/watch?v=ELyCbAvMnbE&t=270s) Warfarin, vitamin K inhibition, and heart risk

really important. So you know if you don't eat, you know, fermented foods or liver, uh things like that, you probably are not getting enough vitamin K from your diet. And so I do recommend supplements uh pairing vitamin D and vitamin K. I'll put links in the description below uh for some of those ideas that you might want to consider. There's a really good vitamin K raw material from a Italian company called Nosis and they ferment this from basillus coagulants and so this is a

### [4:57](https://www.youtube.com/watch?v=ELyCbAvMnbE&t=297s) Fermented foods & vitamin K2 deficiency

fermentation of vitamin K and so that's why I mentioned if you don't eat fermented foods you may not be getting enough uh vitamin K particularly vitamin K2 so I think that's really important so again in summary we have really good evidence to suggest that vitamin D is anti-inflammatory and probably due to its anti-inflammatory effects that's how it's affecting the brain ing that so it's affecting mood and affect and

### [5:20](https://www.youtube.com/watch?v=ELyCbAvMnbE&t=320s) Anti-inflammatory mechanism behind mood benefits

things of that sort. So the recommendation according to this uh narrative review is a minimum of 1500 international units up to 4,000 international units as a monotherapy for depression and depression like illness. So I think that's something that we

### [5:35](https://www.youtube.com/watch?v=ELyCbAvMnbE&t=335s) Recommended vitamin D dosage (1,500–4,000 IU/day)

should be considering for most people even children. Uh also I talked to you know a lot of vets and various uh healthcare practitioners but even vets are recommending vitamin D for their dogs. Um [snorts] u so I think that's something that we should consider. So

### [5:50](https://www.youtube.com/watch?v=ELyCbAvMnbE&t=350s) Winter supplementation advice & northern latitudes

again during this cold and flu season during the winter you may want to consider increasing your vitamin D supplementation especially if you don't get out in the sun. If you don't travel if you don't go to say Hawaii or Mexico or live in South Florida in the during the winter if you're like me you live in northern latitudes you know I'm here in Seattle Washington we don't get a lot of sun. Even if we did get a sunny day, you know, as I mentioned, the zenith angle between the months of October and March

### [6:15](https://www.youtube.com/watch?v=ELyCbAvMnbE&t=375s) Final thoughts & call to action

is insufficient to induce cutaneous synthesis of vitamin D. That's it for today's show, my friends. Hopefully, you get out there and get some vitamin D. I appreciate you tuning all the way to the very end. Thanks for hitting that like button and we'll check you in on a future video down the

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*Источник: https://ekstraktznaniy.ru/video/17298*