Motivation and emotion/Book/2024/Vitamin D and emotion regulation

Vitamin D and emotion regulation:
What is the role of vitamin D in managing emotions?

Multimedia presentation (3 min)

Overview

Scenario Figure 1. Norwegian mountains towering over a town, blocking the little sunlight they recieve. In a small town nestled in a valley (see Figure 1), residents endure long winters of overcast skies and minimal sunlight. As the days shorten, people may begin to experience the effects of seasonal affective disorder, leading to symptoms like reduced energy, social withdrawal, and collective sadness. Local businesses notice a decline in foot traffic, and schools report increased absences, as students struggle to engage with their work. Recognising their collective despair, a few residents choose to combat these feelings by coming up with a solution. They organise "light therapy" sessions in a brightly lit community centre, equipped with light boxes designed to mimic natural sunlight. As townspeople gather to share their experiences, they gradually feel the uplifting effects of light exposure. This initiative fosters a sense of resilience and connection, reminding the community of the importance of mental health and support during the darkest months of the year.

Often it is said that "you have to go outside to get some sun" and that it "boosts vitamin D" but is this true and why is it important? When going outside, a positive feeling is experienced like the body is saying it's getting what it needs. What is this feeling and why does it matter? This psychological feeling will be discussed throughout this book chapter about its strong relationship with physiological needs that motivate and reinforce its nourishment.

What do people do when sunlight isn't as available as is the regular case in many polar countries like in Scandinavia and North America? What about the people with lifestyles of work or habits that result in them being indoors at most times? Vitamin D deficiencies are not uncommon based on these certain conditions.

Focus questions: How do we experience emotion regulation in our everyday lives? What is/are the source(s) and purpose(s) of vitamin D? How does vitamin D link to our psychology? What is the role of vitamin D and emotion regulation? How can your understanding of vitamin D and emotion regulation improve your own physical and mental health?

Emotion regulation

Figure 2: Wheel of interacting emotions of the Plutchik Dyads

Emotions are dynamic psychological states involving an individual's subjective experience, and their physical and behavioural responses. Robert Plutchik’s Wheel of Emotions (Figure 2) defines eight distinct emotions into pairs of opposites: joy/sadness, anger/fear, trust/disgust, and surprise/anticipation. This model illustrates how these basic emotions can combine to form more complex emotional experiences, emphasising their intensity and role in guiding behaviour and social interactions.

Emotion regulation, as put by Cornell Research Program, is:

"a person’s ability to effectively manage and respond to an emotional experience"

Emotion regulation is a complex interplay between emotions and motivation, supported by various theories and research findings. James Gross' Process Model of Emotion Regulation outlines strategies that people use to manage their emotions, which include cognitive reappraisal and emotional suppression. Cognitive reappraisal involves reinterpreting a situation to alter its emotional impact. It use has been proven to enhance motivation and adaptive functioning. Individuals who practiced cognitive reappraisal experienced less emotional distress and reported higher motivation levels, suggesting a positive link between effective emotion regulation and motivation.

The Dual Process Model of Motivation suggests that emotions can either enhance or inhibit motivation depending on how they are regulated. Positive emotions typically boost motivation and encourage goal-directed behaviour, while negative emotions can undermine motivation unless effectively managed. Studies show that individuals deemed as having high emotional intelligence (people who are often better at controlling and understanding their emotions) tend to have greater intrinsic motivation and persistence in achieving their goals.

Evolutionary perspective

Emotion regulation serves to maintain or improve social status or reputation of an individual amongst their community, especially relative to those within, perceived as important. From an evolutionary perspective, emotion regulation is significant in enhancing social cohesion and ensuring survival within a community. By effectively managing emotions, individuals can appropriately respond to social dynamics, avoid conflict and foster positive relationships. For example, regulating fear can enable individuals to confront challenges or threats more effectively, while managing anger can prevent destructive behaviours that could alienate others. The ability to adapt emotional responses not only helps in maintaining social bonds but also influences reproductive success, as individuals in control of emotion regulation are often perceived as more stable and trustworthy partners. Overall, the evolutionary significance of emotion regulation lies in its capacity to enhance social standing, promote group cooperation, and ultimately contribute to the fitness of individuals within their social environments.

Emotional intelligence

Emotion regulation is a key to emotional intelligence, as it involves the ability to understand and respond to experiences effectively. Emotionally intelligent individuals can recognise the emotions of themselves and of others, allowing them to use appropriate regulation strategies, such as reappraisal or mindfulness. This skill not only enhances personal well-being by reducing negative emotional states but also improves interpersonal relationships by fostering empathy and effective communication. Ultimately, the interplay between emotion regulation and emotional intelligence contributes to better decision-making, resilience, and social interactions.

Neuroanatomical domain

Emotions are heavily coordinated by the limbic system, which include structures like the amygdala, hippocampus, and anterior cingulate cortex. The amygdala is essential for detecting emotional stimuli and fear responses, while the hippocampus helps contextualise emotions through pasy experience with stimuli. Together, these structures interact with other to shape emotional experiences which influences behaviour and decision-making. Understanding this neural basis offers insights into how we regulate feelings and respond to emotional situations.

Name	Role in emotion regulation	Area	Function
Prefrontal Cortex	Helps evaluate emotional responses and implement regulation strategies, such as cognitive reappraisal .	Front of brain	Critical for higher-order cognitive processes, including decision-making and impulse control.
Amygdala	Assesses emotional significance and triggers emotional reactions; its activity can be modulated by the PFC to help regulate responses .	Temporal lobe	Central to emotional processing, particularly fear and anxiety.
Anterior Cingulate Cortex	Monitors conflicts between emotional reactions and cognitive goals, coordinating regulation efforts .	Front of cingulate cortex above corpus callosum	Involved in emotional awareness and response regulation.
Insular cortex	Integrates emotional and physiological responses, contributing to the overall emotional experience .	Lateral sulcus	Associated with self-awareness and perception of internal bodily states.
Hippocampus	Provides context for emotional experiences, influencing how emotions are processed and regulated .	Medial temporal lobe	Primarily linked to memory formation.

Vitamin D

Vitamin D is a fat-soluble organic compound essential for building healthy bones and regulating homeostasis of calcium and phosphorus throughout the body. It is also significant in the immune system and has been linked to various aspects of mental health, including emotion regulation. Despite its importance, many individuals experience vitamin D deficiency, particularly in regions with limited sunlight exposure. So how can these individuals obtain a healthy amount of vitamin D?

Source

Figure 2: Vitamin D Sources

Vitamin D has two forms, D2 and D3 (Figure 2). D2 is absorbed by the liver and therefore, mainly involves the absorption of ingested vitamin D. When the sun's light, specifically in the UVB range D3 is synthesised in the skin and can be found in many animal foods like milk, eggs and especially prevalent in the fat or oil of fish. Foods can be enriched with more vitamin D as is the case with reinforced milk common in the US and in mushrooms that are treated with high UV exposure. Mushrooms vitamin D production alongside its content in animal meat is an interesting insight into our close ancestry. Consumption of vitamin D rich foods, such as those mentioned, allows for animals to be able to survive extended periods without the need for direct sunlight exposure.

Evolutionary origin

Vitamin D synthesis via UVB exposure is believed to have evolved from early vertebrates, particularly among fish and amphibians. The ability to produce vitamin D from sunlight likely was advantageous in environments with varying sunlight exposure, helping to regulate calcium metabolism and support bone health. In mammals, including humans, this adaptation became crucial as they moved to terrestrial environments. The synthesis of vitamin D through skin exposure to UVB rays became especially important for maintaining bone health and metabolic functions in regions with varying sunlight availability.

Synthesis of bodily compounds

Vitamin D is strongly related to the production of parathyroid hormone (PTH). As a vital hormone for calcium metabolism, PTH is released by the parathyroid glands when blood calcium levels drop. Vitamin D enhances the conversion of calcium from food and the mobilisation of calcium from bones by increasing the levels of active vitamin D (calcitriol) in the body. This regulatory mechanism is essential for maintaining adequate serum calcium levels, which are crucial for bone health and various metabolic processes.

Vitamin D significantly influences the production of the neurotransmitter, serotonin, that is responsible for mood regulation and emotional well-being. Research indicates that a healthy concentration of vitamin D in the body is associated with higher serotonin levels. This leads to the thought that vitamin D deficiency may contribute to mood disorders, such as depression. This connection highlights the importance of vitamin D not only in physiological health through calcium homeostasis, but also in psychological health through its impact on neurotransmitter function.

Risks surrounding improper vitamin D consumption

Rickets

Rickets is a disease most commonly developing in childhood bones are softened and weakened, mainly due to a deficiency of vitamin D, calcium, or phosphate. It typically manifests in symptoms such as delayed growth, skeletal deformities (like bowed legs), and bone pain. The condition can arise from inadequate sunlight exposure, poor dietary intake, or certain medical conditions that affect nutrient absorption.

Sun beds (excess UVB)

Sun beds emitting UVB radiation can effectively raise serum levels of vitamin D3.

The primary concern is that UV radiation, including that from tanning beds, significantly increases the risk of skin cancer, particularly melanoma. The potential for overexposure to UV radiation can lead to other skin damage and health issues. Therefore, despite the benefits of vitamin D synthesis, the risks associated with tanning bed use, particularly regarding skin cancer, outweigh the advantages, making it a less advisable method for increasing vitamin D levels.

What is the role of vitamin D and emotional regulation?

Vitamin D has gained significant attention for its potential effect to mental health, particularly in relation to depressive disorders like major depressive disorder and generalised anxiety disorder. Research outlines a correlation between low vitamin D concentration in the body and increased risk of depressive symptoms. This relationship may stem from several aspects, including vitamin D's involvement in serotonin synthesis and its anti-inflammatory properties, as reoccurring inflammation is linked to susceptibility to developing mood disorders. Individuals found with low vitamin D levels were significantly more likely to report depressive symptoms, and the study suggests that vitamin D supplementation may improve mood in those with deficiencies. While the exact nature of the relationship is still being explored, existing evidence underscores the importance of maintaining adequate vitamin D levels for mental health, highlighting the need for further investigation into its role in mood regulation, particularly in at-risk populations.

Vitamin D has currently been demonstrating a significance in the susceptibility of seasonal affective disorder (SAD), a type of depression that occurs seasonally, typically in winter when sunlight exposure is limited. The reduction in sunlight can lead to lower vitamin D levels, which may strengthen negative symptoms in vulnerable individuals. Research has shown that people with SAD often exhibit lower vitamin D levels, linking vitamin D deficiency to depressive episodes. There is evidence suggesting that vitamin D supplementation may help improve mood and alleviate symptoms of those affected by SAD, particularly during periods of minimal sunlight. This highlights the importance of monitoring and managing vitamin D levels as a potential strategy for enhancing mental well-being in individuals prone to seasonal mood fluctuations.

Antidepressant effects of vitamin D

A study into the antidepressant compared the effects of vitamin D and C to escitalopram (a commercially sold used selective seretonin reuptake inhibitor) in a stress-induced mouse model. The study found that both treatments exhibit similar antidepressant properties. The research indicates that vitamin D may have a significant part of mood/emotion regulation, highlighting its potential as a treatment for depression. Overall, the study establishes the importance of vitamins in mental health and suggests further exploration for therapeutic effects.

Improving mental health

Current literature links deficiency in vitamin D to susceptibility to various mental health disorders, including depression and anxiety i children. Findings of the literature suggests that adequate maintenance of vitamin D levels is a positive for mental health. The study emphasises the need for further research to explore vitamin D supplementation as a potential intervention for improving mood and emotional regulation.

Quiz

1 What brain area the least associated with emotion regulation?

	Occipital lobe
	Prefrontal cortex
	Amygdala
	Insula cortex

2 What is NOT a source of vitamin D?

	Sunlight
	Fish oils
	Rice
	Mushrooms

3 Can your body survive without sunlight?

	Yes
	No

4 What condition is often associated with vitamin D deficiency in children?

	Osteoporosis
	Rickets
	Scurvy
	Anemia

Conclusion

Vitamin D and emotion regulation's back and forth interactions highlights the strong relationship of physiological and psychological health. Research indicates that correct levels of vitamin D may positively influence mood and emotional stability, suggesting its potential as a supportive element in managing disorders. As the literature continues to discover the exact part in the system that nutrients take in mental health, recognising the importance of vitamin D supplementation, especially in populations at risk for deficiency, could lead to improved therapeutic strategies for emotional regulation and overall psychological wellbeing. Further studies are needed to fully understand the mechanisms involved and to establish guidelines for integrating vitamin D into complete and reliable approaches for mental health.

See also

• Depression (Wikipedia)
• Developmental changes in emotion regulation (Book Chapter, 2021)
• Emotion Regulation (Wikipedia)
• Expression suppression and emotion regulation (Book Chapter, 2022)
• Seasonal affective disorder (Wikipedia)
• Vitamin D: Brain and Behaviour

External links

How Our Bodies Make Vitamin D | Corporis (Youtube)