Vitamin D and Emotional Support Animals

How They Are Connected and What the Science Says

Mental health is often influenced by various factors such as lifestyle choices, physical health, finances, and social connections. Two factors that surprisingly can be connected for some people that significantly affect their mental health are Vitamin D and the support of their emotional support animal or ESA. Vitamin D and the company of a faithful emotional support animal can both reduce anxiety, decrease depression, and improve one’s mood while boosting an overall sense of well-being.

In this article, we will explore the latest scientific information on how Vitamin D levels and ESAs can affect one’s emotional and mental well-being. We will review how they are connected, and what roles they can play in our search to improve our emotional and physical health.

Let’s start with Vitamin D: the Sunshine Vitamin, Calcium Absorption’s Best Friend, and Potential Mood Regulator.

While it’s usually called a vitamin, Vitamin D is actually a precursor to a particular essential hormone. It is produced when our skin is exposed to the sun. Most people know about its crucial role in bone health, but many are unaware of its role in brain function and mood regulation.

Numerous Vitamin D receptors are spread throughout the human brain in multiple areas, including the prefrontal cortex and the hippocampus. The hippocampus is the region in charge of governing one’s emotions. This suggests a direct connection between Vitamin D, mood, and individual behavior. Research has also shown that Vitamin D has anti-inflammatory and antioxidant properties. These properties may counteract additional biological factors that play a role in depression and anxiety.

Vitamin D and Mental Health

Over the years, research has found a connection between Vitamin D levels and mental health, particularly in relation to depression and anxiety. In 2013, a large meta-analysis in the British Journal of Psychiatry showed that many people with depression had significantly lower vitamin D levels than their non-depressed counterparts. In this particular analysis, having low levels of Vitamin D was associated with having 1.3 times higher odds of depression, in addition to having over twice the risk of developing depression in the future (hazard ratio ~2.2 in cohort studies.)

Additionally, other recent research has shown that vitamin D deficiency is often associated with individuals who are suffering from anxiety and mood disorders, and low levels often correlate with much more severe symptoms.

What the Studies Show

A national study of over 12,000 US adults showed that higher Vitamin D blood levels were linked to lower anxiety symptoms. Those with the highest vitamin D levels had a 20% to 25% lower risk of anxiety compared to those with the lowest levels. These findings indicate that maintaining healthy levels of Vitamin D is generally considered important for mental well-being.

Winter Blues and Vitamin

Many people notice that their mood tends to dip during the winter months. This phenomenon is known as seasonal affective disorder (SAD) or winter depression. It is often due to reduced sunlight exposure caused by lower temperatures and the Earth’s tilt on its axis.

When individuals are exposed to less sunlight, their ability to create Vitamin D is diminished, which has been linked to worsening mood and SAD. An official VA bulletin was released that noted in the darker and colder months, we can make less Vitamin D, which can lead to diminished health and depression.

This is one of the reasons that many doctors often recommend getting outside on bright sunny days when possible and even using light therapy when necessary. Spending more time outdoors, even when it’s cold, can help the individual soak up mood-lifting natural light and help the body produce more Vitamin D, which is a double boost for mental health.

Evidence linking Vitamin D to depression and anxiety:

Decades of research, including high-quality randomized control trials, have investigated whether boosting Vitamin D can improve mental health. The results show that adequate Vitamin D levels are associated with better mood, and supplementation can benefit certain people.

Depression

In 2023, an umbrella meta-analysis( a review of multiple meta-studies) confirmed that Vitamin D has a beneficial impact on depression. After gathering data from numerous trials, researchers found that Vitamin D supplements significantly reduced depression, compared to a placebo effect~0.4 (meaning a moderate improvement).

To put it simply, people who take Vitamin D often reported feeling less depressed than those who are not taking it. Another recent analysis in 2024 focused on people with clinical depression and found, although small, a significant improvement in depressive symptoms with Vitamin D supplementation. Of note, that particular study suggested that the greatest benefit was seen in patients who reached blood Vitamin D levels above~ 50nmol/L suggesting that correcting deficiency is key.

In Summary

In summary, when a person’s Vitamin D levels are very low, raising them to adequate levels may alleviate some depressive symptoms. In fact, multiple trials have shown Vitamin D supplementation can have a modest improvement of mood in depressed patients, especially in cases where the patient was deficient to begin with.

Anxiety and Negative Emotions

A comprehensive meta-analysis of depression and anxiety showed promising evidence for Vitamin D’s role in anxiety relief. In this meta-analysis 25 clinical trials were reviewed, and it was concluded that Vitamin D sublimation significantly reduces negative emotional states. Subgroup analysis found that the improvement was most pronounced in those with major depressive disorder (these individuals also commonly suffer from anxiety as well) and individuals suffering from a Vitamin D deficiency. Patients with Vitamin D serum levels lower or equal to 50 nmol/L who supplemented Vitamin D for at least eight weeks showed notable improvements in their mood and anxiety scores.

There was another trial that reported interesting results; Six months of patient supplementing with Vitamin D led to reduced anxiety symptoms, although it didn’t constantly significantly change their depressive scores. This finding suggests that Vitamin D may significantly help with anxiety and depression while calming neurochemical effects. While research is ongoing, many studies have indicated that optimizing one’s Vitamin D levels can help people feel less anxious and more emotionally balanced.

Overall Sense of Well-Being

Beyond clinical diagnosis and disease, Vitamin D levels may contribute to overall general mental wellness. Many people report increased energy and a better outlook in the sunnier and warmer summer months when Vitamin D production is at its highest.

As mentioned, some studies have shown improvements in patients’ moods with supplementation, especially those with low levels. Because Vitamin D plays a role in the brain’s regions of pleasure and reward, scientists are investigating its connection to conditions like fatigue, irritability, and overall quality of life. While more research is being conducted to draw a firm conclusion, maintaining sufficient Vitamin D levels is considered one piece of the puzzle for supporting an individual’s overall mood and well-being.

Reported Improvements with Vitamin D

An increased risk of depression: people with extremely low Vitamin D levels (less than 20 NG/ML or 50 NMOL/L) show higher rates of depression in many studies. In one particular cohort study, individuals who were suffering a deficiency had more than double the risk of developing depression over time compared to those with adequate levels. Low Vitamin D is often observed in patients with severe depression. Though it is not always clear if it’s the cause of the depression or a result of the depression. (the depression could be causing the individual to get less sunlight or be involved in activities where they will have the opportunity to synthesize Vitamin D from the sunlight) It is always a good idea to check with your doctor for a blood test to see if your Vitamin D levels are adequate. This is especially true if you’re suffering from anxiety or depression.

Vitamin D Linked to Better Moods

Anxiety and other disorders: research has shown a link between Vitamin D deficiency and anxiety disorders as well. The Haines study mentioned earlier found an interesting relationship between Vitamin D and anxiety. Essentially, the lower the Vitamin D level in an individual, the higher the likelihood of frequent anxiety symptoms. Other studies that specialized in groups, such as patients with fibromyalgia chronic illness have also noticed improvement in moods after correcting a Vitamin D deficit. There’s ongoing research as to whether Vitamin D deficiency might contribute to other conditions like seasonal mood changes, otherwise known as SAD, postpartum depression, and even cognitive fog and fatigue.

Vitamin D and Seasonal Affective Disorder:

Depression associated with different seasons is a good example of how environment and Vitamin D intersect. In the winter, shorter daylight hours and staying inside often to avoid the cold means that many individuals’ Vitamin D levels plummet. This form of depression usually lifts with the arrival of spring. Still, there is no need to justify another reason for checking with your doctor to check your Vitamin D levels and see if supplementation is right for you. Some physicians advise individuals to take Vitamin D supplements in the colder months to keep levels in a healthy range.

Getting outside to take a walk at midday is just one action that someone can take to increase their Vitamin D levels. In some cases, depending on the location, light therapy lamps have been prescribed as a treatment for SAD. While the primary purpose of this is to regulate circadian rhythms, they also have the side effect of assisting the body to produce more Vitamin D. The moral of the story is that if you struggle with seasonal mood swings, pay attention to your Vitamin D and daylight exposure.

Emotional support animals, and their mental health benefits

For someone struggling with anxiety, depression, loneliness, or any other emotional hardship, an emotional support animal (ESA) can provide a type of therapy that even counseling and medication often cannot. An ESA is an animal that offers comfort by simply being there. Individuals who qualify for an emotional support animal (ESA) have some type of disability related to their mental or emotional health. Although ESAs are sometimes confused with service animals, they differ because they do not perform tasks regarding their owner’s disability.

The presence of the ESA is often healing and comforting just by itself. Science is beginning to prove what almost anyone with a pet could tell you: animals have a powerful positive effect on our mental health. Multiple studies have shown that spending time with one’s animals can lower stress hormones and increase oxytocin, a bonding hormone that makes people feel calm and happier. Several of the emotional benefits of having an ESA can be found here from the American Psychiatric Association.

Benefits of an ESA

Reducing stress and anxiety: Playing with or even just petting a sweet, friendly animal can quickly reduce feelings of anxiety and stress. Some studies have even shown that having a positive interaction with the dog for only a few minutes can significantly reduce feelings of anxiety and worry. ESAs can provide a soothing presence that often has a positive effect on panic or anxiety attacks and helps them subside more easily and quickly.
Ease feelings of loneliness: One reason ESAs are so effective is simply companionship. An ESA is an ever-present friend who can be life-changing for someone suffering from isolation and loneliness. Research has proven a pet or ESA significantly alleviates loneliness. ESAs give their owners the feeling of being needed and less alone just by providing their presence in the house.

Other Ways ESAs Help

Provide unconditional love and support: unlike some people, animals don’t judge us or hold grudges. Nonjudgmental support is significant for individuals who are suffering from depression or PTSD and who often have trust issues or feel stigmatized – knowing that their ESA will love them no matter what can boost self-esteem while providing a sense of belonging.
Providing a sense of purpose: Caring for an ESA can add structure to a person’s day. Feeding, grooming, and walking a pet gives a sense of stability. Having structure and routine is beneficial for people who have depression and sometimes have difficulty getting out of bed and finding meaning. An ESA depends on its owner, which can help the owner feel motivated, in turn, to take better care of themselves. Science proves this. In 2018, a systematic review of people living with severe mental illness showed that many participants felt that their pets were an essential part of their network of support. Sometimes, these relationships were even more important to them than human relationships by providing comfort, alleviating worry, and mitigating feelings of isolation for their owners.

PTSD Relief

One study of veterans with PTSD showed that having a dog significantly reduced feelings of loneliness, depression, and irritability while increasing feelings of peace. Additionally, there have been many reports about animals knowing when their person is in a crisis and sticking by them to help get through it. In fact, many mental health professionals now recognize ESA as an essential, complementary part of treatment for anxiety or depression.

Outdoor exercise with your ESA: a natural mood booster

One extremely beneficial connection that a patient can make between Vitamin D exercise and their ESA comes when they take their ESA outside to get some exercise. It’s like getting triple therapy. The patient gets the emotional comfort of having their ESA with them while at the same time getting the mood-enhancing benefits of physical activity and getting a dose of Vitamin D, making sunshine at the same time. It’s already been well established that regular exercise has the potential to be just as effective as medication for mild depression and anxiety and patience.

Physical activity releases feel-good chemicals, such as endorphins, that help improve an individual’s mood and promote relaxation. Simply adding a daily walk can make a huge difference in a patient’s mental health. Add to that the motivation that comes with a super excited ESA who needs to have daily exercise and get enough sunshine to create adequate amounts of Vitamin D, and you have a recipe for potentially great improvement in mental health.

ESA Owners Get More Exercise

It’s not surprising that many studies show that dog owners are far more likely to meet their daily exercise recommendations. In fact, over 60% of dog owners get the advised 150 minutes of modern exercise per week, largely because they walk their dogs. Consistent activity contributes to better mental health for ESA owners and better overall health for ESAs and owner alike.

Another excellent aspect of exercising outside with an ESA is nature’s healing effects, as shown by research on green exercise or physical activity in natural environments. Green exercise is found to have an amplified positive impact on regular exercise on mood. A 2021 systematic review showed nature-based interventions significantly reduce depression and anxiety, and adults who engaged in outdoor activities like walking, gardening, or conservation work with a combination of fresh air, greenery, the potential for social interactions, and being with your ESA have the capability to elevate your sense of well-being.

The Therapy of Walking

Most people find that being in a park or by water while walking their ESA brings a sense of calm and perspective that indoor workouts don’t seem to have. So, a patient walking an ESA is not only exercise; it could also be considered a form of therapy. It facilitates being outdoors, which is shown to lower blood pressure and stress hormones and restore mental energy.

You are also more likely to get a decent amount of sun exposure while walking outside with your ESA during daylight hours. This increases the body’s ability to synthesize Vitamin D from sunlight. Even just a few hours a week of sunshine can help maintain healthy Vitamin D levels, which, as we’ve already reviewed, has the potential to stabilize mood, reduce anxiety, and alleviate depression.

Walking your ESA may not only boost your Vitamin D levels but also increases your opportunity to interact with other people. The activity can bring structure to your day. Many dog owners can tell you that they end up chatting with other people, including pet owners. Having a sense of community and belonging is awesome for mental health.

In addition, having a regular walk schedule, such as every morning and afternoon, adds routine, which can be very grounding for people with anxiety and depression. It also provides an excellent reason to get out of bed and a sense of accomplishment such as “I did something very helpful, healthy, and beneficial for myself and my ESA today”, “I walked a mile, 2 miles, 3 miles or even a half a mile.” Add all these factors together: exercise, nature, sunlight, social connection, routine, and a faithful ESA by your side. You have an awesome holistic approach to support mental health and well-being.

Key Takeaways: Integrating Vitamin D and ESA Care for Better Mental Health:

At this point, it’s evident that Vitamin D and emotional support animals each offer unique benefits for mental health. But you don’t have to think of them in isolation. They can complement each other perfectly. Here are a few ways on how to integrate this knowledge into a healthier lifestyle or treatment plan:

Healthy ESA Practices

Check Vitamin D levels: If you are experiencing signs of depression, fatigue, or anxiety, especially in winter, consider getting your Vitamin D levels checked with a simple blood test. Most healthcare professionals do this for patients who complain of depression. If your Vitamin D levels are low, you may receive a prescription for vitamin D supplementation. You can also add healthy Vitamin D sources to your diet and try to spend more time in the sun during peak hours without sunscreen.
Go outside with your ESA: getting outside with your ESA is a great way to increase your Vitamin D levels, get exercise, and increase social interaction while boosting your endorphins and potentially creating a routine for yourself.
Incorporating sun time and ESA time is very beneficial for emotional health. Getting outdoors with your pet will also increase your time in nature, so it’s a three-tiered approach to mental health

ESA Registration

If you have an ESA and need to get an ESA letter for registration, please call us today at 1-833-ESA-MD11 or 1-833-372-6311 or email us at info@myesamd.com! We take pride in providing all our patients with the best possible care. Whether you are a parent looking for an ESA letter for a child or a senior moving to a retirement home with an ESA cat, we have you covered!

References

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