Daily Vitamin D3

Daily Vitamin D3 plays a vital role in our overall health, influencing everything from our immune function to our mood. It’s a powerhouse nutrient that many people overlook, yet it is crucial for maintaining various bodily functions and promoting a sense of well-being. As we navigate through our busy lives, understanding the significance of daily Vitamin D3 can empower us to make healthier choices.

Vitamin D3, also known as cholecalciferol, is primarily obtained through sunlight exposure and certain foods. It aids in calcium absorption, supports immune health, and even helps regulate mood. With the modern lifestyle often limiting sun exposure and dietary intake, learning how to effectively incorporate Vitamin D3 into our routines becomes essential for long-term health.

Daily Vitamin D3 is crucial for overall health and wellness.

Vitamin D3, also known as cholecalciferol, plays a pivotal role in maintaining various bodily functions essential for overall health. This fat-soluble vitamin is synthesized in the skin upon exposure to sunlight and is also available through certain foods and supplements. Its importance cannot be overstated, as it contributes to several physiological processes that are vital for maintaining homeostasis in the body.

One of the primary roles of Vitamin D3 is the regulation of calcium and phosphorus levels, which are crucial for maintaining healthy bones and teeth. A deficiency in Vitamin D3 can lead to bone disorders such as rickets in children and osteomalacia or osteoporosis in adults. In addition to its skeletal benefits, Vitamin D3 is integral in the functioning of the muscles and the immune system. Numerous studies have shown that adequate levels of Vitamin D3 can enhance muscle strength and function, thus reducing the risk of falls and fractures, particularly in older adults.

Effects of Vitamin D3 on Immune System Responses

Vitamin D3 significantly influences the immune system, acting as a modulator that helps the body respond effectively to infections and diseases. This vitamin enhances the pathogen-fighting effects of monocytes and macrophages, which are white blood cells that play a crucial role in the immune response. By boosting the production of antimicrobial peptides, Vitamin D3 helps fend off invading pathogens and reduces the risk of respiratory infections, such as influenza and COVID-19.

Moreover, Vitamin D3 has been linked to the prevention of chronic diseases. Research indicates that individuals with optimal Vitamin D3 levels have a lower incidence of autoimmune diseases, such as multiple sclerosis and rheumatoid arthritis. Additionally, it is associated with a reduced risk of certain cancers, including colorectal and breast cancer, due to its ability to regulate cell growth and differentiation.

Relationship Between Vitamin D3 Levels and Mood Regulation

Vitamin D3 also plays a significant role in mood regulation and mental health. Several studies have established a correlation between low levels of Vitamin D3 and increased rates of mood disorders, such as depression and anxiety. The vitamin is thought to influence the production of serotonin, a neurotransmitter that contributes to feelings of well-being and happiness.

Seasonal Affective Disorder (SAD), a type of depression that occurs at certain times of the year, is commonly linked to reduced sunlight exposure, leading to decreased Vitamin D3 levels. Supplementing with Vitamin D3 has been shown to alleviate symptoms of depression in some individuals, highlighting its potential as an adjunct treatment for mood-related issues.

In summary, the various functions of Vitamin D3 in the body reflect its essential role in maintaining health and wellness. From supporting bone health to enhancing immune responses and regulating mood, ensuring adequate intake of Vitamin D3 is crucial for optimal physiological functioning.

Identifying natural sources of Vitamin D3 in dietary habits.

Vitamin D3, also known as cholecalciferol, is crucial for maintaining healthy bones and supporting immune function. Unlike Vitamin D2, which comes from plant sources, Vitamin D3 is primarily derived from animal-based foods and can also be synthesized by the body when exposed to sunlight. Understanding the dietary sources of Vitamin D3 is essential for those looking to enhance their intake through food.

A variety of foods can provide significant amounts of Vitamin D3, making it easier to incorporate this vital nutrient into daily diets. Below is a comprehensive list of foods rich in Vitamin D3 along with their associated benefits.

Foods rich in Vitamin D3 and their benefits

Incorporating Vitamin D3-rich foods into your meals can provide numerous health benefits, including improved bone density, enhanced mood, and better immune function. Here’s a list of foods that are excellent sources of Vitamin D3:

• Fatty Fish – Salmon, mackerel, and sardines are among the richest sources. For example, a serving of salmon can provide about 570 IU of Vitamin D3, promoting heart health and cognitive function.
• Cod Liver Oil – This supplement is exceptionally high in Vitamin D3, with just one tablespoon offering around 1,360 IU. It is also beneficial for enhancing joint health and reducing inflammation.
• Egg Yolks – One large egg yolk contains approximately 37 IU of Vitamin D3. Eggs are versatile and can be easily added to various dishes, contributing to overall nutrient intake.
• Beef Liver – A rich source of multiple nutrients, a 3-ounce serving of beef liver can provide about 42 IU of Vitamin D3, supporting skin health and improving energy levels.
• Dairy Products – Fortified milk and yogurt can offer around 120 IU of Vitamin D3 per serving. These are important for bone health and muscle function.
• Fortified Foods – Many breakfast cereals and plant-based milk alternatives are fortified with Vitamin D3, providing a practical option for those with dietary restrictions.

Cooking and preparation methods can significantly influence the Vitamin D3 content in foods. For example, frying or grilling fatty fish can enhance the absorption of this nutrient. However, excessive cooking methods such as boiling can lead to a loss of Vitamin D3, particularly if the cooking water is discarded. Keeping the skin on fish and using cooking methods that preserve the integrity of the food can help maximize Vitamin D3 intake.

Incorporating Vitamin D3-rich foods into daily meals

To ensure adequate Vitamin D3 consumption, consider the following tips for including these foods in your daily meals:

• Add smoked salmon or mackerel to your breakfast bagel or cream cheese for a nutritious morning boost.
• Incorporate eggs into your breakfast by making omelets or frittatas, adding veggies for extra nutrients.
• Use fortified plant-based milk in smoothies or cereals to ensure you’re getting enough Vitamin D3, especially if you have dietary restrictions.
• Consider using cod liver oil as a supplement, especially during months with limited sunlight exposure.
• Include beef liver in your diet occasionally, as it is nutrient-dense and can be prepared in various ways, such as pâté or sautéed with onions.

By understanding the sources of Vitamin D3 and integrating them into daily meals, individuals can enhance their overall health and well-being. Regularly consuming these foods while being mindful of cooking methods can help maintain optimal levels of this essential nutrient.

The significance of sun exposure in synthesizing Vitamin D3.

Sunlight plays a crucial role in the production of Vitamin D3, a nutrient essential for various bodily functions, including bone health and immune system support. When ultraviolet B (UVB) rays from the sun hit the skin, a remarkable biochemical process occurs that converts a cholesterol derivative in the skin into Vitamin D3. This process is vital to maintain adequate levels of Vitamin D, particularly in regions with limited sunlight.

The synthesis of Vitamin D3 in the skin begins when UVB rays penetrate the skin’s surface. This exposure facilitates the conversion of 7-dehydrocholesterol, a compound naturally found in the skin, into previtamin D3. Once formed, previtamin D3 is then converted into Vitamin D3 through a heat-dependent reaction. This newly synthesized Vitamin D3 enters the bloodstream and eventually undergoes further transformation in the liver and kidneys to become active vitamin D, which the body can utilize effectively.

Factors influencing Vitamin D3 synthesis from sun exposure

Several factors can significantly affect the efficiency of Vitamin D3 synthesis from sunlight. Understanding these can help individuals optimize their sun exposure for maximum benefit.

• Geographical Location: Proximity to the equator greatly influences UVB availability. Individuals living in higher latitudes receive less direct sunlight, particularly during winter months, resulting in lower Vitamin D3 synthesis.
• Skin Type: Melanin, the pigment that darkens the skin, affects UVB absorption. People with darker skin may require more sun exposure to produce adequate levels of Vitamin D3 compared to those with lighter skin.
• Time of Day: UVB rays are most intense between 10 AM and 3 PM. Exposure during these hours is more effective for Vitamin D synthesis than at other times.
• Weather Conditions: Cloud cover, pollution, and even the angle of the sun can impact UVB penetration. Overcast days can significantly reduce the amount of UVB that reaches the skin.
• Age: As individuals age, the skin’s ability to synthesize Vitamin D3 diminishes. Older adults may need more sun exposure or alternative sources to maintain adequate Vitamin D levels.

Regular and moderate sun exposure is essential for maintaining optimal Vitamin D levels, yet it must be balanced with skin protection to reduce the risk of skin cancer.

Comparing benefits of sun exposure and supplements for Vitamin D3

While obtaining Vitamin D3 from sunlight is the natural method for many, supplements also play a significant role, especially for those with limited sunlight exposure. Both methods have their respective advantages.

Sun exposure allows the body to produce Vitamin D3 naturally, which is often regarded as the most effective form of this nutrient. Furthermore, the body’s regulation of Vitamin D production can adjust to the amount of sun exposure, helping to prevent overdosing. Sunlight also promotes the production of other beneficial compounds in the skin that may enhance overall health, including nitric oxide, which can support cardiovascular health.

On the other hand, supplements offer a convenient way to ensure sufficient Vitamin D intake regardless of weather conditions or geographical limitations. They provide a controlled dosage, making it easier for individuals to manage their Vitamin D levels, particularly for those at risk of deficiency, such as those living in northern latitudes or individuals with specific health conditions that impair absorption.

Sunlight provides not just Vitamin D3 but a holistic health boost, while supplements ensure reliable intake regardless of external factors.

In summary, while sun exposure is essential for synthesizing Vitamin D3 and offers additional health benefits, supplements serve as a reliable alternative when sunlight is scarce or when individual circumstances require it.

The impact of Vitamin D3 deficiency on health.

Vitamin D3, a crucial nutrient for overall health, plays an essential role in maintaining several bodily functions, including bone health and immune system support. However, Vitamin D3 deficiency can lead to a range of health issues, many of which are often overlooked or misattributed to other causes. Understanding the implications of low Vitamin D3 levels is vital for recognizing potential health risks and ensuring timely intervention.

Vitamin D3 deficiency can manifest through various symptoms and health risks, significantly impacting an individual’s quality of life. Common symptoms may include fatigue, muscle weakness, and bone pain, which can be mistaken for other conditions. More severe health risks associated with prolonged deficiency include osteoporosis, an increased likelihood of fractures, and a higher susceptibility to infections. Chronic low levels of Vitamin D3 have also been linked to mood disorders, such as depression, and may contribute to the development of chronic diseases like cardiovascular conditions and autoimmune disorders.

Symptoms and health risks associated with low Vitamin D3 levels

Recognizing the symptoms of Vitamin D3 deficiency is the first step toward addressing potential health risks. The following list highlights notable symptoms and associated health risks for individuals with low levels of Vitamin D3:

• Fatigue and general tiredness, which can affect daily activities.
• Muscle weakness, leading to difficulty in performing physical tasks.
• Bone pain and a higher risk of fractures, particularly in older adults.
• Frequent infections, suggesting a compromised immune system.
• Depressive symptoms, indicating a potential link between Vitamin D3 levels and mental health.
• Increased risk of developing chronic conditions, such as diabetes and hypertension.

Populations at higher risk for Vitamin D3 deficiency

Some groups of individuals are more susceptible to Vitamin D3 deficiency due to various lifestyle and environmental factors. It is essential to identify these populations to implement effective strategies for prevention and intervention. The following categories of individuals are at higher risk:

• The elderly, as they may have reduced skin synthesis of Vitamin D3 and may spend more time indoors.
• Individuals with darker skin, who require more sunlight exposure to produce adequate Vitamin D3.
• People living in northern latitudes with limited sunlight exposure during winter months.
• Those with certain medical conditions, such as celiac disease, Crohn’s disease, or kidney disorders, that impair absorption or metabolism of Vitamin D3.
• Individuals who are overweight or obese, as Vitamin D3 can become sequestered in fat tissue.
• Pregnant and breastfeeding women, who have increased nutritional demands for Vitamin D3.

Strategies for recognizing and addressing Vitamin D3 deficiency

Awareness and timely recognition of Vitamin D3 deficiency are crucial for effective management. Here are several strategies that can assist in identifying and addressing this deficiency in individuals:

• Routine blood tests to measure serum levels of 25-hydroxyvitamin D, providing a clear indication of Vitamin D status.
• Monitoring symptoms associated with low Vitamin D3, particularly in at-risk populations, to facilitate early intervention.
• Encouraging dietary sources rich in Vitamin D3, such as fatty fish, fortified dairy products, and egg yolks.
• Promoting safe sun exposure practices to enhance natural Vitamin D synthesis, while considering skin protection.
• Considering supplementation strategies for at-risk individuals, particularly during winter months or when dietary intake is insufficient.
• Implementing community health programs to raise awareness about the importance of Vitamin D3 and its health implications.

Different forms of Vitamin D3 supplementation available on the market.

Vitamin D3, also known as cholecalciferol, is an essential nutrient that plays a crucial role in maintaining overall health. With various forms of supplementation available, it’s important to understand the differences and benefits of each type to make informed choices. This overview will explore the different forms of Vitamin D3 supplements, their recommended dosages for various age groups and health conditions, and provide a comparative table of popular brands in the market.

Types of Vitamin D3 Supplements

Vitamin D3 supplements come in several forms, each with distinct characteristics. Understanding these options can help you select the most suitable one for your needs.

• Softgels: These are the most popular form of Vitamin D3 supplements, often containing oil to enhance absorption. They are easy to swallow and quickly absorbed by the body.
• Tablets: Tablets are a traditional form of supplementation, typically larger and may take longer to dissolve. They can be flavored or unflavored.
• Liquid Drops: Liquid supplements allow for flexible dosing, making them ideal for children or those who have difficulty swallowing pills. They can be added to foods or beverages.
• Chewables: These are flavored gummies or chewable tablets that appeal to both children and adults. They provide a fun alternative to traditional pills but might contain added sugars.
• Powder: Vitamin D3 in powdered form can be mixed with drinks or foods. It’s often preferred by individuals who want precise dosing or use it in smoothies.

Recommended Dosages for Different Age Groups and Health Conditions

Proper dosage of Vitamin D3 is essential for maximizing health benefits while minimizing risks. The recommended daily allowances (RDAs) vary based on age, health status, and specific conditions.

• Infants (0-12 months): 400 IU (10 mcg) per day is recommended to support bone development and immune function.
• Children (1-18 years): 600 IU (15 mcg) daily is ideal for growth and maintaining overall health.
• Adults (19-70 years): The RDA is 600 IU (15 mcg) per day; however, individuals with limited sun exposure may require higher doses.
• Older Adults (70+ years): 800 IU (20 mcg) daily is suggested to reduce the risk of falls and fractures.
• Pregnant and Breastfeeding Women: 600 IU (15 mcg) daily during pregnancy, increasing to 800 IU (20 mcg) during breastfeeding to support both mother and child.
• Individuals with Deficiencies: Doses may range from 1,000 IU (25 mcg) to 5,000 IU (125 mcg) or more, depending on the severity of the deficiency and under medical supervision.

Comparison of Various Vitamin D3 Supplement Brands

Choosing the right Vitamin D3 supplement can be made easier with a comparative analysis of popular products. Below is a table summarizing key specifications of different Vitamin D3 brands available on the market.

Brand	Form	Dosage per Serving	Additional Ingredients	Price Range (USD)
Nature Made	Softgel	1000 IU (25 mcg)	No artificial flavors	$8 – $12
NOW Foods	Liquid Drops	2000 IU (50 mcg)	Olive oil, vitamin E	$10 – $15
Garden of Life	Chewable	600 IU (15 mcg)	Organic fruit flavors	$15 – $20
Solgar	Tablet	1000 IU (25 mcg)	Vegetarian	$12 – $18
Vitafusion	Gummy	1000 IU (25 mcg)	Natural flavors, colors	$10 – $15

Current research and developments related to Vitamin D3

Recent studies have expanded our understanding of Vitamin D3, moving beyond its well-known role in bone health. Increasingly, researchers are investigating its potential benefits for various physiological processes and chronic diseases, leading to exciting developments in the field. This evolving landscape highlights the importance of Vitamin D3 not just as a nutrient but as a pivotal player in overall health.

Benefits of Vitamin D3 Beyond Bone Health

Vitamin D3 is primarily celebrated for its role in calcium absorption and bone mineralization. However, current research is uncovering additional benefits that extend its relevance in various health domains. Studies suggest that Vitamin D3 may play a role in immune system regulation, cardiovascular health, and even mood enhancement.

Recent findings indicate the potential link between Vitamin D3 levels and the prevention of respiratory infections. A meta-analysis published in the “BMJ” showed that Vitamin D supplementation significantly reduced the risk of acute respiratory infections, emphasizing its role in bolstering immune responses. Furthermore, evidence is emerging that suggests adequate Vitamin D levels can improve muscle strength, which is crucial for maintaining mobility in older adults.

Effects of Vitamin D3 on Chronic Diseases

Ongoing research is delving into the relationship between Vitamin D3 and chronic diseases such as diabetes, hypertension, and certain cancers. Emerging evidence points to the possibility that Vitamin D deficiency may be a modifiable risk factor for these conditions.

For instance, a study published in the journal “Diabetes Care” found that higher serum levels of Vitamin D were associated with a reduced risk of developing type 2 diabetes. Another study showed a correlation between low Vitamin D levels and increased incidence of hypertension, suggesting that supplementation could be a strategic approach to hypertension management.

Future Directions for Vitamin D3 Studies

The future of Vitamin D3 research is promising, with several key areas poised for exploration. One significant focus is the investigation of optimal dosing strategies and the long-term effects of supplementation. Current recommendations vary widely, and more precise guidelines could enhance therapeutic outcomes.

Additionally, researchers are looking into the genetic factors that influence individual responses to Vitamin D3. Understanding variations in genetic predisposition could help tailor supplementation strategies for better health outcomes.

Moreover, the role of Vitamin D in mental health is gaining attention. Studies are beginning to explore how Vitamin D3 may influence mood disorders, with preliminary results suggesting a potential protective effect against depression.

As the body of research around Vitamin D3 continues to grow, we can anticipate breakthroughs that not only clarify its myriad benefits but also enhance public health strategies aimed at maximizing its positive impact on chronic disease prevention and overall well-being.

Understanding the role of Vitamin D3 in bone health and strength.

Vitamin D3 plays a pivotal role in maintaining good bone health and strength. It is essential for calcium absorption in the body, which directly influences bone density and overall skeletal health. This segment examines how Vitamin D3 contributes to these critical aspects of bone health and highlights the importance of maintaining adequate levels to reduce the risk of bone-related conditions.

Vitamin D3 aids in the absorption of calcium from the gastrointestinal tract, which is crucial for maintaining bone density. When sufficient calcium is absorbed, it strengthens the bones and helps to prevent conditions such as osteoporosis. Without adequate Vitamin D3, the body struggles to absorb calcium, leading to weakened bones and a higher risk of fractures and breaks.

Calcium Absorption and Bone Density

Vitamin D3 is not just another nutrient; it is a key player in the intricate system that fosters bone health. The relationship between Vitamin D3 and calcium is significant for several reasons:

• Facilitates Calcium Transport: Vitamin D3 enhances the intestinal absorption of calcium. When the levels of Vitamin D3 are adequate, the body is more efficient at absorbing calcium, which is essential for bone formation.
• Regulates Calcium Levels: Adequate Vitamin D3 levels help to maintain proper calcium levels in the blood, ensuring that bones receive the calcium they need to stay strong.
• Promotes Bone Mineralization: Vitamin D3 is critical in the mineralization process of bones, which involves the deposition of calcium and phosphate into the bone matrix, resulting in stronger bones.

Vitamin D3 Levels and Osteoporosis Risk

There is a definitive link between Vitamin D3 levels and the risk of developing osteoporosis. Osteoporosis is a condition characterized by reduced bone mass and density, which increases the likelihood of fractures. Studies show that individuals with lower Vitamin D3 levels are significantly more likely to develop osteoporosis, particularly postmenopausal women and older adults.

Research indicates that maintaining adequate Vitamin D3 levels can lower the risk of osteoporosis by enhancing bone density. For instance, a study published in the Journal of Bone and Mineral Research found that higher Vitamin D3 levels correlated with greater bone mineral density among older adults.

Assessing Bone Health in Relation to Vitamin D3 Intake

Monitoring bone health is essential, especially for those at risk of vitamin deficiencies. Here are some methods to assess bone health in relation to Vitamin D3 intake:

• Bone Density Scans: Dual-energy X-ray absorptiometry (DEXA) scans are commonly used to measure bone density. These scans can help determine if Vitamin D3 levels are sufficient to maintain healthy bones.
• Blood Tests: Regular blood tests can measure serum levels of 25-hydroxyvitamin D, the main circulating form of Vitamin D3. These results help assess whether individuals are meeting the recommended levels for optimal bone health.
• Physical Assessments: Regular evaluations of posture, balance, and strength can provide insights into bone health. Any signs of instability or changes in physical ability may indicate a need for increased Vitamin D3 intake.

“Vitamin D3 is crucial for calcium absorption and bone density, both of which are vital for preventing osteoporosis and maintaining strong bones.”

Lifestyle changes that can enhance Vitamin D3 levels naturally.

Incorporating simple lifestyle changes can significantly boost your body’s natural production of Vitamin D3. These changes not only contribute to healthier Vitamin D levels but also enhance overall well-being. Understanding how daily habits influence Vitamin D synthesis is crucial for optimal health.

Physical activity plays a pivotal role in Vitamin D metabolism. Engaging in regular exercise not only helps in maintaining a healthy body weight but also increases the efficiency of Vitamin D utilization in the body. Sun exposure, combined with physical activity, creates an optimal environment for Vitamin D synthesis, making it essential to integrate both into your routine.

Daily habits that can boost natural Vitamin D3 production

Adopting specific daily habits can significantly enhance your Vitamin D3 levels. The following practices can help maximize your body’s ability to synthesize this essential vitamin:

• Sun Exposure: Aim for 10 to 30 minutes of midday sunlight several times a week. The UVB rays stimulate Vitamin D production in the skin, especially when the sun is at its highest.
• Incorporate Outdoor Activities: Engage in outdoor sports, gardening, or simply walking in parks. Being outside not only increases your sun exposure but also promotes physical health.
• Optimize Your Diet: Include Vitamin D-rich foods such as fatty fish (like salmon and mackerel), fortified dairy products, and egg yolks in your diet. These foods can complement the Vitamin D produced from sunlight.
• Maintain a Healthy Weight: Excess body fat can sequester Vitamin D, making it less available for use by the body. Regular exercise and a balanced diet can help in managing weight effectively.

Importance of physical activity on Vitamin D3 metabolism

Physical activity not only encourages a healthier lifestyle but also enhances the metabolism of Vitamin D. Exercise increases blood circulation and helps in the distribution of Vitamin D throughout the body. Engaging in regular physical activity can improve the effectiveness of Vitamin D in bone health and immune function.

Regular exercise can also promote the conversion of inactive Vitamin D to its active form, ensuring that your body adequately benefits from this essential nutrient. Activities such as strength training, aerobic exercises, and even yoga can stimulate the synthesis of Vitamin D, contributing to better health outcomes.

Actionable tips for incorporating Vitamin D3-friendly practices into everyday life

Integrating Vitamin D3-friendly practices into your daily routine can be simple and enjoyable. Here are some actionable tips to help you get started:

• Set a Daily Reminder: Schedule time for a quick outdoor break during your lunch hour to soak up some sun.
• Explore Outdoor Workouts: Join a local hiking group or outdoor fitness class to combine exercise and sun exposure.
• Plan Family Activities: Organize weekend picnics or sports games in the park to ensure everyone benefits from the sun’s rays together.
• Incorporate Vitamin D-rich Foods: Create a weekly meal plan that includes recipes featuring Vitamin D-rich ingredients for your family.

Closure

In summary, ensuring adequate levels of Daily Vitamin D3 is essential for maintaining robust health and preventing various diseases. By being mindful of our dietary choices, sun exposure, and supplementation, we can harness the full benefits of this crucial vitamin. As ongoing research continues to unveil the broader impacts of Vitamin D3, staying informed will help us prioritize our health and well-being effectively.

Essential Questionnaire

How much Vitamin D3 should I take daily?

The recommended daily allowance varies by age and health status, but generally, adults should aim for 600 to 800 IU per day.

Can I get enough Vitamin D3 from food alone?

While certain foods contain Vitamin D3, it can be challenging to meet daily requirements through diet alone, especially in low-sunlight months.

Is sun exposure enough to maintain Vitamin D3 levels?

Sun exposure can significantly boost Vitamin D3 levels, but factors like skin type, time of year, and geographical location can affect synthesis.

Are there any side effects of taking too much Vitamin D3?

Excessive Vitamin D3 intake can lead to toxicity, causing symptoms like nausea, weakness, and kidney damage, so it’s important to stick to recommended doses.

What are some signs of Vitamin D3 deficiency?

Common symptoms include fatigue, bone pain, muscle weakness, and mood changes such as depression or anxiety.