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Vitamin D in Dementia Prevention: Research & Tips  

Dementia is a growing global health concern, with over 55 million people currently living with the condition worldwide. By 2050, this number is expected to rise to 139 million! 

While there is no cure for dementia, researchers are exploring ways to slow its progression by addressing modifiable risk factors. 

One such factor is vitamin D deficiency, which has been linked to an increased risk of dementia and Alzheimer’s disease (AD). 

In this blog post, we’ll dive into the latest research on vitamin D and dementia, explore how vitamin D affects brain health and give you tips on how to raise your vitamin D levels quickly.  

Jump there now:

• What is Vitamin D and Why is it Important for Brain Health?
• The Vitamin D and Dementia Connection
• What About Vitamin D and Alzheimer’s Disease?
• How Can Vitamin D Deficiency Cause Memory Loss?
• How Can I Raise My Vitamin D Levels Quickly?
• Conflicting Findings in Vitamin D Research
• Who Benefits Most from Vitamin D Supplementation?
• Vitamin D and Dementia Prevention: What’s the Best Approach?
• FAQs

What is Vitamin D and Why is it Important for Brain Health?  

Vitamin D is often called the ‘sunshine vitamin’ because our bodies produce it when exposed to sunlight. While it’s well-known for its role in bone health, vitamin D also plays an important role in brain function. For example, it:  

• Regulates Calcium Homeostasis: Vitamin D helps maintain calcium levels in your brain, which is needed for nerve signalling.  
• Clears Amyloid-Beta Plaques: Amyloid-beta plaques are a hallmark of Alzheimer’s disease. Vitamin D aids in clearing these toxic proteins from the brain.  
• Anti-Inflammatory and Antioxidant Effects: Chronic inflammation is a key driver of neurodegeneration. Vitamin D has potent anti-inflammatory properties that may protect brain cells, reducing inflammation and oxidative stress, both of which are linked to neurodegeneration. 
• Neuroprotection: Vitamin D supports the growth and survival of neurons, particularly in areas of the brain involved in memory and learning, areas that decline and lead to various forms of dementia. 
• Hippocampal Damage: The hippocampus, a brain region critical for memory, is particularly vulnerable to vitamin D deficiency. Low levels of vitamin D can lead to shrinkage of the hippocampus, impairing memory formation.  
• Neurotransmitter Dysregulation: Vitamin D is involved in the synthesis of neurotransmitters like serotonin and dopamine, which play a role in mood and memory.  

Further Reading: Ageing 101: The Hallmarks of Ageing

The Vitamin D and Dementia Connection

Here’s what we know about dementia and vitamin deficiency, in particular, the link between vitamin D and dementia, from recent studies: 

1. Vitamin D Deficiency Increases Dementia Risk

A study found that low levels of vitamin D were linked with lower brain volumes and a higher risk of dementia and stroke. Genetic analyses in the study suggested a causal relationship between vitamin D deficiency and dementia, meaning one of them influences or causes a change in the other. The researchers estimated that up to 17 per cent of dementia cases could be prevented by raising vitamin D levels to normal ranges (50 nmol/L).  

2. Vitamin D Supplementation Reduces Dementia Risk

A study of 12,388 dementia-free adults found that those who took vitamin D supplements had a 40 per cent lower incidence of dementia over 10 years compared to those who did not. The benefits were more pronounced in women, who saw a 49 per cent reduction in dementia risk, compared to a 26 per cent reduction in men.  

3. Optimal Vitamin D Levels for Dementia Prevention

A meta-analysis of 23 studies found that vitamin D levels between 77.5–100 nmol/L were best for reducing dementia risk. For Alzheimer’s disease, the risk decreased when vitamin D levels were above 40.1 nmol/L.  

Further Reading: All About Vitamin D

What About Vitamin D and Alzheimer’s Disease?

Alzheimer’s disease is the most common form of dementia, making up 60–80 per cent of cases. One of the hallmarks of AD is the build-up of amyloid-beta plaques in the brain, which disrupt communication between neurons and lead to cognitive decline.  

As mentioned above, vitamin D helps the brain clear amyloid-beta plaques, which are toxic to neurons. Studies suggest that vitamin D may also reduce the production of amyloid-beta, slowing its buildup.  

How Can Vitamin D Deficiency Cause Memory Loss?  

Vitamin D deficiency has been linked to cognitive decline and memory loss for several reasons:  

• Amyloid-Beta Accumulation: Low vitamin D levels hinder the brain’s ability to clear amyloid-beta plaques, leading to memory problems. 
• Inflammation: Deficiency increases inflammation, which can damage brain cells.  
• Neurotransmitter Dysregulation: Vitamin D is involved in the production of neurotransmitters like serotonin and dopamine, which are needed for mood and memory.  

How Can I Raise My Vitamin D Levels Quickly?

If you’re concerned about your vitamin D levels, here are some great ways to boost them:  

1. Sun Exposure

Spend 10–30 minutes in the sun several times a week, depending on your skin tone and location. Aim for midday sun when UVB rays are strongest.  

2. Dietary Sources

Include vitamin D-rich foods in your diet, such as:  

• Fatty fish (salmon, mackerel, sardines)  
• Egg yolks  
• Fortified foods (milk, orange juice, cereals)  

3. Supplements

Vitamin D3 (cholecalciferol) is the most effective form of supplementation. The recommended daily allowance (RDA) is 600–800 IU for most adults, but higher doses may be needed for those with deficiency. Always speak with your doctor before starting supplements.  

Conflicting Findings in Vitamin D Research

While many studies support the benefits of vitamin D for brain health, some have produced conflicting results and it’s important to understand that the positive results still require more research to properly find the vitamin D dementia risk link. This is due to factors like: 

• Dosing Variability: Studies have used different doses of vitamin D, making it difficult to compare results. Some trials may have used doses that were too low to produce significant effects.  
• Baseline Vitamin D Levels: The benefits of supplementation may be more pronounced in people with severe deficiency. Those with normal levels may not see additional benefits.  
• Study Duration: Many trials have been short-term, lasting only a few months. Cognitive benefits may take longer to manifest. 
• Population Differences: Factors like age, sex, genetics and overall health can influence how individuals respond to vitamin D.  

Who Benefits Most from Vitamin D Supplementation?

Research suggests that certain groups may benefit more from vitamin D supplementation:  

1. Women

Women, particularly postmenopausal women, are more likely to experience vitamin D deficiency due to declining estrogen levels. Studies show that women who take vitamin D supplements have a 49 per cent lower risk of dementia compared to men, who see a 26 per cent reduction.  

2. APOE4 Non-Carriers

The APOE4 gene variant is the strongest genetic risk factor for Alzheimer’s disease. While vitamin D supplementation benefits both carriers and non-carriers, the effects are more pronounced in non-carriers.  

Further Reading: All About the APOE4 Gene

3. Individuals with Normal Cognition

Vitamin D appears to have the greatest impact when taken early, before cognitive symptoms develop.  In one study, individuals with normal cognition who took vitamin D had a 56 per cent lower incidence of dementia, compared to a 33 per cent reduction in those with mild cognitive impairment.  

Further Reading: Improve Cognition with A New Type of Omega-3 Supplement: LPC Neuro

Vitamin D and Dementia Prevention: What’s the Best Approach?

While research is still ongoing, the evidence suggests that maintaining adequate vitamin D levels could be a simple and effective way to reduce your risk of dementia. 

Here’s a summary of the best practices:  

FAQs

Can Vitamin D Deficiency Cause Dementia?

While vitamin D deficiency alone may not directly cause dementia, it is a significant modifiable risk factor. Studies have shown that: 

• People with low vitamin D levels are 1.42 times more likely to develop dementia. 
• The risk of Alzheimer’s disease is 1.57 times higher in those with vitamin D deficiency.  

By addressing this dementia vitamin deficiency, we may be able to slow or even prevent cognitive decline in some individuals.  

Vitamin D3 and Dementia: Why is D3 the Preferred Form?

When it comes to supplementation, vitamin D3 (cholecalciferol) is better than vitamin D2 (ergocalciferol) at raising and maintaining serum vitamin D levels. This is because D3 is more easily absorbed and used by the body and it has a longer half-life, meaning it stays active in the body for a longer period. 

What is the Best Vitamin to Prevent Dementia?

While no single vitamin can guarantee the prevention of dementia, certain vitamins may help reduce the risk, including B vitamins (needed for brain function), vitamin D (needed for cognition) and vitamin C (an antioxidant which scavengers free radicals).

You can also take omega-3 fatty acids, but since traditional fish oil supplements struggle to cross the blood-brain barrier, your best bet is to take an LPC-bound omega-3 supplement, which has been found to do so. LPC Neuro is one of the few supplements in the world which uses LYSOVETA™, the world’s most advanced LPC-bound omega-3 for the brain.

End Note

The link between vitamin D and dementia is a promising area of research that highlights the importance of maintaining adequate vitamin D levels for brain health. While vitamin D is not a cure for dementia, it may play a significant role in reducing risk and slowing cognitive decline.  

By taking simple steps like getting regular sun exposure, eating a balanced diet and considering supplementation if needed, you can support your brain health and potentially lower your risk of dementia. As always, speak with your doctor before making any significant changes to your diet or supplement regimen.  

By staying informed and proactive, you can take control of your cognitive health and enjoy a better quality of life as you age. You can grab your hands on LPC Neuro to prolong your brain health or learn more about your health through our blogs.