Vitamin D Deficiency Doubles Dementia Risk: How to Supplement Effectively

Written by Nguyenjessica

Published on May 7 2025

When we think about vitamin D, the first thing that comes to mind is often strong bones. But did you know it also plays a critical role in brain health? Recent research has revealed that vitamin D deficiency could significantly increase the risk of developing dementia,

Including Alzheimer’s disease. A French study found that people lacking vitamin D, along with healthy fats and antioxidants like carotenoids, are at a much higher risk of cognitive decline.

So, how does vitamin D impact brain health? How can you ensure you’re getting enough? Let’s dive into the science and explore the best ways to maintain healthy levels of this vital nutrient.

Vitamin D Deficiency Doubles Dementia Risk: How to Supplement Effectively

Key Points

Vitamin D deficiency is linked to a higher risk of dementia and Alzheimer’s disease.

Low levels of vitamin D, healthy fats, and carotenoids together can increase dementia risk by up to four times.

Sunlight exposure, vitamin D-rich foods, and supplements are the best ways to maintain healthy levels.

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Table of content

What’s the Connection Between Vitamin D and Dementia?

How Does Vitamin D Deficiency Impact Brain Health?

Top Ways to Supplement Vitamin D

How Much Vitamin D Do You Actually Need?

Other Nutrients That Help Protect the Brain

Final Thoughts: Build a Foundation for Brain Health

What’s the Connection Between Vitamin D and Dementia?

A growing body of research shows that vitamin D deficiency is a significant risk factor for cognitive decline.

A French study followed 916 participants with no signs of dementia over 12 years. During this time, 177 of them developed dementia, including 124 cases of Alzheimer’s disease.

In a related study, researchers measured the levels of 22 fat-soluble nutrients in participants’ blood, such as:

Vitamin D
Carotenoids (antioxidants like beta-carotene and lutein)
Healthy fats (unsaturated fatty acids)

They found that people with the lowest combined levels of these nutrients had a fourfold increase in dementia risk compared to those with the highest levels.

This highlights the importance of maintaining adequate vitamin D levels as part of a broader strategy for brain health.

How Does Vitamin D Deficiency Impact Brain Health?

Vitamin D is more than just a “bone vitamin.” It also plays a critical role in:

Brain Inflammation Control:

Vitamin D helps reduce inflammation in the brain, which is a key factor in Alzheimer’s and other neurodegenerative diseases.

Protecting Neurons: It supports the health of neurons (brain cells) and promotes the removal of amyloid plaques—one of the hallmarks of Alzheimer’s disease.

Supporting Overall Cognitive Function: Healthy vitamin D levels have been linked to better memory, learning, and executive function.

When vitamin D levels are too low, the brain becomes more vulnerable to oxidative stress, inflammation, and other harmful processes that can lead to dementia.

Top Ways to Supplement Vitamin D

Maintaining healthy vitamin D levels doesn’t have to be complicated. Here are three practical methods:

1. Sunlight Exposure

Spending time in the sun is one of the easiest and most natural ways to boost vitamin D. When your skin is exposed to sunlight, it produces vitamin D.

How Much Sunlight Do You Need? Around 10–15 minutes of direct sun exposure on your face and arms a few times a week can be enough for most people.
Tip: Avoid peak sunlight hours (10 a.m. to 3 p.m.) to reduce the risk of sunburn and skin damage.

2. Vitamin D-Rich Foods

Incorporating these foods into your diet can help boost your vitamin D intake:

Fatty Fish: Salmon, mackerel, tuna, and sardines are excellent sources.
Fortified Dairy Products: Milk, yogurt, and cheese often have added vitamin D.
Egg Yolks: A simple and versatile option.
Organ Meats: Liver is rich in vitamin D, though it should be eaten in moderation due to its high cholesterol content.

3. Supplements

If sunlight and diet aren’t enough, supplements can help bridge the gap.

When to Take Them: Vitamin D is fat-soluble, so take your supplement with a meal that contains healthy fats for better absorption.
Dosage Guidance: Always consult your doctor before starting supplements to determine the right dose for your needs.

How Much Vitamin D Do You Actually Need?

The recommended daily intake of vitamin D depends on your age:

Adults (19–70 years): 600 IU (15 mcg) per day
Older Adults (70+ years): 800 IU (20 mcg) per day

Why do older adults need more? As we age, our skin becomes less efficient at producing vitamin D from sunlight, and our bodies may absorb it less effectively from food.

Important Note: Don’t overdo it. Excessive vitamin D can lead to side effects like nausea, kidney stones, or calcium buildup in the blood. Always stick to the recommended dose unless your doctor advises otherwise.

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Other Nutrients That Help Protect the Brain

Vitamin D is only one piece of the puzzle when it comes to brain health. Other nutrients also play a crucial role, including:

Carotenoids: Found in colorful fruits and vegetables like carrots, spinach, and kale. These antioxidants protect the brain from oxidative stress.
Healthy Fats: Omega-3 fatty acids, found in fish oil, walnuts, and flaxseeds, support brain cell structure and function.
Vitamin E: Acts as a powerful antioxidant to protect brain cells from damage. Good sources include almonds, sunflower seeds, and avocados.

Final Thoughts: Build a Foundation for Brain Health

While vitamin D is essential, it’s not a cure-all for preventing dementia or Alzheimer’s disease. Instead, think of it as part of a bigger picture. Here’s how to put it all together:

Start with the Basics: Focus on getting enough sunlight, eating a balanced diet, and maintaining regular exercise.
Don’t Skip the Fundamentals: Before jumping into expensive supplements, make sure you’re managing chronic conditions like high blood pressure, diabetes, and high cholesterol.
Add Layers Gradually: Once you’ve nailed the basics, consider adding brain-boosting supplements like omega-3s or carotenoids if needed.

Remember, protecting your brain is like preparing for a big test: You need to show up to class (eat well, exercise), take good notes (manage your health), and then add extra study sessions (supplements) when necessary.