The Link Between Vitamin D and Dementia: Expert Tips to Protect Your Brain and Memory
Plus find out how much you need and what to look for in a supplement
We know vitamin D is important for our overall health, especially when it comes to maintaining strong bones, but did you know it also plays a key role in brain health? While there’s no proven method to prevent dementia and its related Alzheimer’s disease, this key nutrient could help support healthy cognitive function as we age. Here, experts reveal the link between vitamin D and dementia and offer tips for the best ways to safely up your intake.
How vitamin D may help reduce dementia risk
Vitamin D helps keep the brain healthy by supporting the growth and survival of brain cells, explains David Perlmutter, MD, FACN, neurologist and author of the upcoming book Brain Defenders. “It also reduces inflammation, a key mechanism behind what makes a good brain go bad,” he says.
Additionally, vitamin D assists with clearing harmful proteins like amyloid-beta from the brain, which is linked to Alzheimer’s disease, notes Dr. Perlmutter.
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“Vitamin D reduces inflammation, which can make a good brain go bad.” —David Perlmutter, MD
Indeed, he points to health research which reveals that low vitamin D levels have been associated with an increased risk of memory problems and dementia. One review of studies found that vitamin D deficiency reduces the buffering of increased calcium in the brain, increasing the likelihood of depression, mental disorders, brain injury from lack of blood flow and diabetes, all of which are known dementia risk factors.
Vitamin D also promotes biologic pathways that improve the structure of blood vessels to reduce cardiovascular-driven damage in the brain as well as oxidative stress, adds John Showalter, MD, chief operating officer of Linus Health. (Discover more ways to help prevent dementia here.)
How much vitamin D do you really need?
The current recommended daily allowance (RDA) for vitamin D is 600 IU (international units) for adults up to age 70 and at least 800 IU for those older.
However, it’s important to check your blood levels of vitamin D. If you are deficient or have specific needs, your doctor may recommend higher doses, with the highest dose typically topping out at 1,000 IU per day, says Dr. Showalter.
How to get more vitamin D for optimal brain health
Getting enough vitamin D through sunlight (the most ideal method), food or supplements helps protect the brain and reduce the risk of dementia as we age, says Dr. Perlmutter.
There is no one-size-fits-all answer in terms of how much you should get from each of these sources, and the best recommendations are based on your unique vitamin D blood test results. Still, it’s helpful to give these smart strategies a try.
Get outside
Vitamin D is produced in the skin when we are exposed to sunlight, and typically around 10 minutes of mid-day exposure two to three times a week will do the trick, says Dr. Perlmutter. You can get about 10,000-20,000 IU of vitamin D from 30 minutes in the sun.
Feast on fish
Dietary sources of vitamin D include fatty fish like salmon, sardines and mackerel, which provide 600 to 1,000 IU per 3 oz., Dr. Perlmutter notes. Cod liver oil may contain as much as 1,000 IU per teaspoon. Other smart options for moderate amounts? Fortified dairy products, plant milk and cereals, egg yolks and beef liver.
Add a supplement
Despite the above suggestions, most people won’t get enough brain-beneficial vitamin D from foods or UV rays, especially if you live somewhere with limited sunlight.
Dr. Perlmutter recommends reaching for a vitamin D3 (cholecalciferol) supplement, which is the form your body produces when exposed to sunlight. It’s also more effective at raising and maintaining levels than vitamin D2.
As for the efficacy of supplements in particular, past smaller studies haven’t reached a conclusive benefit. However, a 2023 study analyzing associations between vitamin D supplementation and dementia in 12,388 dementia-free older adults found that those who supplemented with vitamin D had a 40 percent lower incidence of dementia than those who didn’t supplement.
You should always check with your doctor before starting any supplement, including vitamin D. He or she can provide the best recommendations based on your individual needs, emphasizes Dr. Showalter.
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