HAVE A GOOD ‘D’

LOW levels of vitamin D may be increasing people’s risk of developing dementia. The body creates vitamin D from direct sunlight when we are outdoors but during the winter months does not produce enough for our needs.

And while it’s known to be vital for healthy bones and a stronger immune system, new research suggests that the inadequate levels commonly found in the UK are also accelerating cognitive decline.

A study in France found those with low levels – below 50 nmol/L – of the so-called sunshine vitamin had a nearly three-fold increased risk of Alzheimer’s. More than 60% of people in the UK are reported to have lower levels than this.

Supplements can help ward off dementia, according to a large-scale study earlier this year, which involved more than 12,000 volunteers aged 70-plus. More than a third (37%) of the participants took vitamin D supplements and had a 40% lower incidence of dementia.

Dr William Grant, advisor to the dementia prevention charity foodforthebrain.org, claims we have vastly underestimated the importance of vitamin D on the brain and how much you need.

He said: “All the evidence regarding cardiometabolic diseases, cancer, diabetes, infectious diseases and pregnancy outcomes shows that you need a blood level of vitamin D above 75 nmol/L to be healthy, and the same is proving true for the brain. This optimal level is impossible to achieve without supplementation in the winter.

“I recommend every adult and teenager supplements themselves with at least 1000 to 3000iu per day from October to March in line with a recent review by 35 vitamin D researchers.

“The degree of obesity, darker skin colour and living further north increases need. The UK government’s recommendation of 400iu (10 mcg) a day is not enough for optimal brain health.

Supplementing 800iu (20 mcg) a day for 12 months has already been shown to improve cognitive function, but you need more than this to achieve anything close to an optimal level,” says Dr Grant.

“If you’re not supplementing with vitamin D in the winter then you may well be heading for cognitive decline.”

Under the direction of Dr Grant, foodforthebrain.org has launched a research project to test blood vitamin D levels using a home test kit, and cognitive function with a free online cognitive function test.

This will help to establish the vitamin D level you really need in order to stay free from dementia, says Dr Grant who is director of the Sunlight, Nutrition and Health Research Center in San Francisco.