Just a small daily dose of a popular supplement slashes dementia risk
Researchers analyzed data from 16 major studies involving thousands of people and found that those with low vitamin D levels faced a significantly increased risk of cognitive decline.
The study revealed that people with levels below 20 ng/ml, which is recommended by doctors were about 33 percent more likely to develop dementia or Alzheimer's.
But those with even lower levels, under 10 ng/ml, had an even greater risk, nearly 50 percent higher for dementia and 51 percent higher for Alzheimer's.
Scientists think that low vitamin D might affect the brain by disturbing calcium balance in nerve cells, which can cause brain aging and damage.
Vitamin D helps the brain by removing harmful proteins linked to Alzheimer's, regulating calcium in nerve cells, and protecting brain cells from damage.
Experts say the findings highlight the importance of maintaining healthy vitamin D levels, especially in older adults, who are most vulnerable to both deficiency and cognitive disorders.
While the research doesn't prove that vitamin D supplements will prevent dementia, it strongly suggests that avoiding deficiency could be a crucial step in protecting your brain.
Researchers conducted a meta-analysis, combining data from 16 previous studies, including 12 long-term cohort studies and 4 cross-sectional studies.
The goal was to better understand how vitamin D levels affect the likelihood of cognitive decline.
Alzheimer's disease is one of the most common forms of dementia and mostly affects adults over the age of 65.
It is believed to be caused by the development of toxic amyloid and beta proteins in the brain, which can accumulate in the brain and damage cells responsible for memory.
Amyloid protein molecules stick together in brain cells, forming clumps called plaques. While tau proteins twist together in fiber-like strands called tangles.
The plaques and tangles block the ability of the brain's neurons to send electrical and chemical signals back and forth.
Over time, this disruption causes permanent damage in the brain that leads to Alzheimer's disease and dementia, causing patients to lose their ability to speak, care for themselves or even respond to the world around them.
About 7million people in the US 65 and older live with the condition and over 100,00 die from it annually.
Leading health experts recommend taking 5,000 IU of vitamin D3 - priced at 20 cents per capsule or $17.99 for 90 - every day
The Alzheimer's Association estimates that by 2050, nearly 13 million Americans will be living with the disease.
While there is no clear cause of the Alzheimer's disease, experts believe it can develop due to genetic mutations and lifestyle choices, such as physical inactivity, unhealthy diet and social isolation.
Additional studies have also shown that Vitamin D provides protection to the brain cells, regulates nerve growth as well as genes important for brain function.
Typically, the body makes vitamin D from direct sunlight on the skin or absorbs it from foods such as milk, egg yolks, beef liver, mushrooms and fatty fishes like salmon and mackerel.
Experts suggest that having a vitamin D level of 20 nanograms/ milliliter (mg/ml) in the blood or higher is adequate for good bone health and anything below 20ng/ml is considered a deficiency.
But despite the critical role it plays, nearly 40 percent of adults are Vitamin D deficient, meaning they are more likely to develop conditions such as osteoporosis (fragile bones), heart problems and Type 2 diabetes.
Additionally, it also aids the function of neurotransmitters such as dopamine and serotonin, which play vital roles in overall mood, cognition and behavior.
Therefore, a deficiency can damage the cell and nerve growth process in the brain which can cause a decline in cognitive abilities, including executive functions like paying attention and processing information.
Brain cell and nerve damage can also contribute to problems in the hippocampus, a brain region crucial for memory formation, which in turn can impair communication between brain regions as well as the brain and rest of the body.
Vitamin D deficiency can manifest in symptoms similar to depression, such as low mood, fatigue and loss of interest in activities - all of which are major contributors to the development of dementia.
However, taking regular vitamin D supplements can help maintain healthy levels of the vitamin in the body which can help protection brain cells, contribute to brain development and maintain cognitive function.
Vitamin D supplements can also help reduce oxidative stress in the brain, described as an imbalance between free radicals and antioxidants in the body that leads to cell damage and various neurological conditions.
Furthermore, Vitamin D has anti-inflammatory properties that can help slow down cognitive decline in older adults.
Apart from capsules, Vitamin D levels in the blood can also be increased by eating consuming foods such as fatty fish and milk while also spending more time in the sun.
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