VITAMIN D is found in foods such as salmon, fortified foods like milk, supplements and sunshine. A recent study supports that vitamin D plays a significant role in maintaining a healthy brain throughout the aging process. Photo courtesy of Viki Eierdam
A recent study published in the September issue of Neurology, the trade journal of the American Academy of Neurology, has cited a clear correlation between vitamin D deficiency in older adults and dementia and Alzheimer’s Disease.
This new finding could prove invaluable in helping to ward off cognitive degeneration as individuals age.
As the largest study conducted specifically addressing the relationship between vitamin D levels and dementia and Alzheimer’s, it was discovered that moderately vitamin D-deficient adults were 53 percent more likely to develop dementia and 125 percent more likely if severely deficient. Moreover, the chances of developing Alzheimer’s increased to 69 percent in adults with moderate vitamin D deficiency and soared to 122 percent for a severely deficient adult.
Further findings in the study addressed appropriate levels of vitamin D in the bloodstream. Whereas it was once thought that 25-50 nmol/L was sufficient, this new evidence confirms that a target above 50 nmol/L supports a healthy brain.
Conducted by a team of 14 doctors including lead researcher, David Llewellyn of the University of Exeter Medical School, the study concluded “that vitamin D deficiency is associated with a substantially increased risk of all-causal dementia and Alzheimer disease.” Findings were determined by concentrating on 1,658 adults age 65 and older with a range of parameters including no evidence of dementia, cardiovascular disease or stroke.
Although more research is needed to see if vitamin D-rich foods or supplements can, in fact, stall or inhibit forms of dementia, the findings are giving the health community new hope in combating cognitive degeneration in an aging population.
In light of this new information, it would seem prudent to consider the sources of vitamin D and incorporate those into a healthy diet and lifestyle. Vitamin D is known as the sunshine vitamin. Some experts state that the appropriate exposure to sunlight results in vitamin D levels sufficient enough to not warrant supplements. However, one online source points out that “older people’s skin can be less efficient at converting sunlight into Vitamin D, making them more likely to be deficient and reliant on other sources. In many countries the amount of UVB radiation in winter is too low to allow vitamin D production.”
Other authorities on the subject note that adults with darker skin pigment or those who wear sun protection are less likely to absorb the appropriate levels of vitamin D from the sunshine. On the flip side, dermatologists warn that frequent exposure to sunlight without sunscreen can lead to premature aging and skin diseases.
One of the other three main sources of vitamin D is foods rich in vitamin D or fortified with it. Salmon, sardines, egg yolks and shrimp top the list of naturally vitamin D-rich foods and foods like milk, cereal, yogurt and orange juice are commonly fortified with vitamin D. Before adding these suggestions to a shopping list or taking a fillet of salmon out of the freezer for dinner, there are things to be aware of.
According to the National Institutes of Health (NIH), milk “often doesn’t contain at least 80 percent of what is stated on the label” and farm-raised salmon has significantly less vitamin D as wild salmon. The NIH goes on to discuss methods of cooking salmon and its effect on the end result of vitamin D left in the fish. It appears that baking salmon recovers the largest amount of vitamin D – 240 international units of the 245 measured before cooking in a three and one half ounce piece of salmon – whereas frying in vegetable oil depletes 50 percent of its original content. This study concluded that fatty fish, while an excellent source of vitamin D, does not contain levels high enough on their own to meet the healthy daily allowance since “1,000 IU of vitamin D3 is required if there is no exposure to sunlight.”
This is where supplements come in. As the third main source of vitamin D, where spending at least 10-15 minutes outside each day is encouraged by a multitude of experts and incorporating healthy foods that are rich in vitamin D is also recommended, supplements can help bridge the gap.
As with many nutritional goals, it seems a tiered approach may garner the best outcome. While the community awaits results from more controlled trials, it appears a combination of sun, salmon and supplements could go a long way in the fight to maintain a healthy brain throughout the aging process.
According to the Mayo Clinic, although rare, excessive amounts of vitamin D can cause toxicity. Always follow the guidelines on supplement labels. For those who think they may have a significant vitamin deficiency, consult a physician before considering large doses of any vitamin.
