An international team of researchers recently found that people with very low levels of vitamin D ““ sometimes called the “sunshine vitamin” ““ were more than twice as likely to develop Alzheimer’s disease and other forms of dementia.
The study, released in August, did not show a cause and effect relationship between vitamin D and Alzheimer’s, but is the latest in a growing body of research showing vitamin D plays an important role in brain health and memory.
The researchers and experts from the Alzheimer’s Association stressed that more research is needed to determine if vitamin D might be useful in preventing or even treating dementia. It’s unclear what role the vitamin might play in memory and cognition, but the parts of the brain most affected by Alzheimer’s are rich in vitamin D receptors, the Alzheimer’s Association said when the study was released.
Vitamin D helps the body absorb calcium, which makes for better bone health. It also helps the body maintain proper levels of phosphorus. Vitamin D and calcium supplements are often recommended to increase bone strength and decrease the risk of fractures. Vitamin D might also reduce the risk of some cancers, osteoporosis, high blood pressure and other diseases, according to the Mayo Clinic.
Adults 18 to 70 years of age are advised to get 600 international units (IUs) of vitamin D daily ““ or about 400 mg ““ while adults 71 and older should get 800 IUs ““ or about 530 mg.
Sunlight is probably the most convenient source of vitamin D for most people. The body synthesizes it when the skin is exposed to sunlight. But too much sun exposure can lead to increased skin cancer risk, so sunlight might not be the safest route
The few dietary sources of vitamin D include:
- Eggs and egg yolks
- Fatty fish, including tuna canned in oil, catfish, sardines, mackerel and salmon
- Fortified foods, including milk
- Dietary supplements and multivitamins
- Fish liver oils, such as cod liver oil
- Beef liver
