Taking This Daily Vitamin Could Slash Dementia Risk By 40 Percent, Research Suggests
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Dementia impacts millions of older adults, but researchers are still learning how, exactly, to prevent this devastating illness. Now, research suggests that increasing your intake of one specific vitamin may help.
Of course, dementia is a complicated condition, so just making one change might not completely shift your odds of developing it. But these findings are "significant," scientists say. Here's what the study found, plus what a geriatrician wants you to know.
Meet the experts: David Merrill, MD, PhD, is a geriatric psychiatrist at Providence Saint John’s Health Center in Santa Monica, California, and the Singleton Endowed Chair in Integrative Brain Health. Brigitte Zeitlin, RD, is a certified nutritionist and founder of BZ Nutrition.
What did the study find?
The study, which was published in the journal Alzheimer’s & Dementia Diagnosis, Assessment, & Disease Monitoring in 2023, analyzed the impact of vitamin D on the development of dementia in nearly 12,500 older adults who participated in the National Alzheimer’s Coordinating Center. None of the participants had dementia at the start of the study.
The researchers broke the groups down into people who took a vitamin D supplement and those who didn’t during the study. The researchers discovered that people who took vitamin D had a 40 percent lower risk of developing dementia than those who didn’t take a supplement. They also had a 15 percent higher five-year survival rate.
Of the study participants, women were at a higher risk of developing dementia than men, but they also had a better response to the vitamin D intervention—women who took it had a 49 percent lower risk of developing dementia than those who didn’t.
Finally, 75 percent of those who developed dementia didn’t have exposure to vitamin D.
“Across all formulations, vitamin D exposure was associated with significantly longer dementia-free survival and lower dementia incidence rate than no exposure,” the researchers concluded.
Why could vitamin D help prevent dementia?
The study didn’t explain why there was a link between taking vitamin D and a lower risk of developing dementia. However, there are some theories.
Vitamin D influences a lot of cellular functions in the body—so it’s possible that mild deficiencies can impact the development of aging-related brain changes, says David Merrill, MD, PhD, a geriatric psychiatrist at Providence Saint John’s Health Center in Santa Monica, California.
Vitamin D also helps clear beta amyloid, a protein that plays a role in Alzheimer’s disease, Merrill points out. This is “the same mechanism targeted by new prescription drugs in Alzheimer’s disease,” he says.
Vitamin D might also slow the buildup of tau tangles, which are another hallmark of Alzheimer’s, he adds.
How much vitamin D should I get per day?
The recommended daily allowance of vitamin D varies by person. However, most adults should get 600 international units (IU) daily, while adults 70 and up should have 800 IU of the nutrient, according to the National Institutes of Health (NIH).
How can I get more vitamin D?
Your body produces vitamin D when you’re exposed to sunlight, making that an easy way to get more in your life. However, there are supplements available. (Just check in with your doctor before taking the vitamin to make sure it doesn’t interact with anything else you might be taking.)
But Merrill stresses that taking vitamin D alone won't keep you from developing dementia. “No single factor will be sufficient to keep the brain intact with aging,” he says.
Instead, do your best to be healthy overall, which will support good brain health as you age.
Best Vitamin D Supplements
High Potency Vitamin D-3
Over 26,000 customers on Amazon have rated this supplement at 4.8 stars, with some users claiming they saw immediate changes in their overall demeanor and even their appearance. This brand is the perfect choice for someone who is looking to decrease the amount of pills they take each day, says Zeitlin. “You can find a NOW pill that has both vitamin D and other vitamins and minerals combined into one pill," she says. "They also make a chewable version, if swallowing is tough." Another green flag? It’s highly affordable, ringing in at just $8 for a 240-count.
Vitamin Code Raw D3
This once-daily formula contains 5,000 IU of fat-soluble vitamin D3. “What I love about Garden of Life is that it also has probiotics mixed in, so you get a boost of gut health with your vitamin D,” Zeitlin says. In addition to being gluten-free and kosher, it's also "RAW"—meaning it was produced without the high heat, synthetic binders, fillers, artificial flavors, sweeteners, colors, or additives commonly used in tablets. You can even open the capsule and mix it with juice or water for a yummy formula.
Orange Vitamin D3
Rated at 4.7 stars by over 6,000 happy customers on Amazon, this daily vitamin is a tried-and-true product that's affordable and even offers a refreshing orange flavor. “This brand is one of my top go-to’s,” says Zeitlin. “They use high-quality ingredients and their gel caps make them very easily swallowable.” This supplement also comes in gummy and liquid form, depending on your preferences and comfort.
Vitamin D3 Supplement
Marketed as completely hypoallergenic, the Pure Encapsulations Vitamin D3 product is perfect for those susceptible to stomach upset after digesting medications. “These are vegetarian and completely allergen-free,” says Zeitlin. “Another plus is they’re very easy to find as they’re listed in most health food stores as well as Whole Foods.” They’re also the closest to a clinical-grade supplement, Zeitlin adds.
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