<p><a href="https://www.foundmyfitness.com/aliquot?utm_campaign=vitamin_d_dementia_podcast&utm_medium=podcast&utm_source=podcast_description"> Discover my premium podcast, <strong>The Aliquot</strong></a></p> <p dir="ltr">Vitamin D is far more than just a vitamin—it's a potent steroid hormone regulating nearly 5% of our genome. Yet, remarkably, up to 70% of Americans aren't getting enough, placing them at increased risk for dementia and Alzheimer's disease. In this episode, I explore compelling new evidence from a study involving over 12,000 participants, demonstrating that vitamin D supplementation can reduce dementia risk by an impressive 40%, protecting even adults with genetic Alzheimer's risk (ApoE4 carriers).</p> <p><strong>Timestamps:</strong></p> <ul> <li><strong>(00:00)</strong> Can vitamin D supplements reduce dementia risk?</li> <li><strong>(00:46)</strong> How common is vitamin D deficiency?</li> <li><strong>(03:31)</strong> What studies reveal about genes, vitamin D, and dementia</li> <li><strong>(05:44)</strong> Does deficiency accelerate brain aging?</li> <li><strong>(06:45)</strong> Can vitamin D supplementation enhance cognitive function?</li> <li><strong>(08:15)</strong> Dementia risk reduction insights from 12,388 adults</li> <li><strong>(09:58)</strong> Why women may benefit most</li> <li><strong>(10:49)</strong> Normal vs. impaired cognition—who benefits more from vitamin D?</li> <li><strong>(11:21)</strong> Do ApoE4 carriers get dementia protection from vitamin D?</li> <li><strong>(13:00)</strong> How mild cognitive impairment affects dementia risk</li> <li><strong>(13:41)</strong> Does the form of vitamin D matter?</li> <li><strong>(14:11)</strong> What are the optimal vitamin D blood levels?</li> <li><strong>(15:07)</strong> What dose corrects deficiency?</li> <li><strong>(15:33)</strong> How vitamin D directly supports brain function</li> </ul> <p><a href="https://www.youtube.com/watch?v=tpFOA1AUFCk">Watch this episode on YouTube</a></p> <p><a href="https://www.foundmyfitness.com/episodes/vitamin-d-dementia?utm_campaign=vitamin_d_dementia_podcast&utm_medium=podcast&utm_source=podcast_description"> Show notes are available by clicking here</a></p> <p>The study discussed: <a href="https://alz-journals.onlinelibrary.wiley.com/doi/10.1002/dad2.12404" rel="noopener" target="_blank">Vitamin D supplementation and incident dementia: Effects of sex, APOE, and baseline cognitive status</a></p>
Actionable Insights
1. Test Vitamin D Levels
Get a simple blood test to measure your 25-hydroxyvitamin D levels, as deficiency or insufficiency is widespread, affecting up to 70% of people.
2. Maintain Optimal Vitamin D
Aim to keep your 25-hydroxyvitamin D blood levels between 30 to 60 nanograms per milliliter, and avoid going above 80 nanograms per milliliter.
3. Combat Vitamin D Deficiency
Take a vitamin D supplement to avoid deficiency (below 20 ng/mL) or insufficiency (20-30 ng/mL), which affects up to 70% of Americans.
4. Daily Vitamin D Dosage
If vitamin D deficient, take around 2,000 to 4,000 IUs of vitamin D per day to reach a sufficient level.
5. General Vitamin D Maintenance
Most people can take 2,000 to 4,000 IUs of vitamin D daily to maintain levels within the 40 to 60 ng/mL range, adjusting based on blood test results.
6. Annual Vitamin D Check
Conduct an annual vitamin D blood test to ensure you are taking an appropriate amount, avoiding both excessive intake and insufficient levels.
7. Supplement Vitamin D for Dementia
Supplementing with vitamin D was associated with a 40% lower risk of dementia over a decade, with 84% of supplement users being dementia-free after five years.
8. Supplement Early for Dementia
Begin vitamin D supplementation while cognitively healthy for a more robust effect, as those with normal baseline cognitive function saw a 56% lower dementia incidence.
9. Vitamin D Benefits All Adults
Supplement with vitamin D as it provides benefits for lowering dementia risk regardless of whether you have normal cognitive function or mild cognitive impairment at baseline.
10. Protect Brain White Matter
Aim for higher vitamin D levels, as every 10 nanomole per liter increase was associated with a decrease in white matter hyperintensities, indicating protection against brain damage.
11. Improve Cognition (MCI/AD)
If diagnosed with mild cognitive impairment or Alzheimer’s disease, take around 800 IUs of vitamin D daily for over a year to potentially improve memory, attention, and overall IQ.
12. Reduce Amyloid Beta Pathology
Supplementing with vitamin D (e.g., 800 IUs/day) can reduce blood biomarkers of amyloid beta pathology, which is associated with Alzheimer’s disease progression.
13. Vitamin D for ApoE4 Carriers
Supplementing with vitamin D can reduce dementia risk by around 33% in adults carrying the ApoE4 genetic risk factor, a key factor for neurodegenerative diseases.
14. Women Prioritize Vitamin D
Women may derive greater benefits from vitamin D supplementation for dementia risk, experiencing almost a 50% lower incidence compared to non-using women.