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Vitamin D May Help Prevent Dementia: What Women Need to Know


Emerging research suggests that taking vitamin D could significantly reduce the risk of developing dementia, a condition that disproportionately affects women. This groundbreaking study, published in the journal Alzheimer’s & Dementia Diagnosis, Assessment, & Disease Monitoring, highlights the potential of this essential nutrient in promoting brain health and offers hope for millions.


Here’s what the study revealed, why vitamin D matters for brain health, and what steps you can take to incorporate it into your life.


The Study: Vitamin D and Dementia Risk


Researchers analysed data from nearly 12,500 older adults participating in the National Alzheimer’s Coordinating Center. None of the participants had dementia at the start of the study, which focused on comparing those who took vitamin D supplements with those who didn’t.


Key findings include:

  • 40% lower dementia risk: People who took vitamin D had a significantly reduced likelihood of developing dementia compared to those who didn’t.

  • Gender-specific benefits: Women—who are at a higher overall risk of developing dementia—saw even greater benefits, with a 49% lower risk when taking vitamin D supplements.

  • Improved survival rates: Those taking vitamin D had a 15% higher five-year survival rate compared to non-users.

  • Vitamin D exposure matters: 75% of participants who developed dementia had no exposure to vitamin D.


These findings suggest that vitamin D could play a crucial role in reducing dementia risk and improving long-term cognitive health, particularly for women.


Why Does Vitamin D Help Prevent Dementia?


While the study didn’t pinpoint exactly how vitamin D impacts dementia risk, several mechanisms are believed to be at play:


  1. Cellular function support: Vitamin D influences various cellular processes, and even mild deficiencies may contribute to age-related brain changes.

  2. Beta-amyloid clearance: Vitamin D helps remove beta-amyloid proteins, which accumulate in the brain and are a hallmark of Alzheimer’s disease.

  3. Tau tangle prevention: The nutrient may also slow the buildup of tau tangles, another key factor in Alzheimer’s.


How Much Vitamin D Do You Need?


The recommended daily allowance (RDA) for vitamin D depends on your age:

  • Adults under 70: 600 international units (IU) daily

  • Adults 70 and older: 800 IU daily


How to Get More Vitamin D


There are several ways to ensure you’re getting enough vitamin D:

  1. Sunlight: Your body naturally produces vitamin D when exposed to sunlight. Aim for 10–30 minutes of sun exposure several times a week, depending on your skin type and location.

  2. Supplements: Vitamin D supplements are widely available and an effective option for those with limited sun exposure. Always consult your doctor before starting a new supplement to avoid interactions with other medications.

  3. Diet: Incorporate vitamin D-rich foods such as fatty fish (salmon, mackerel), fortified dairy products, egg yolks, and mushrooms into your meals.


Why Women Should Pay Attention

Dementia affects women disproportionately, and they stand to gain the most from preventive measures like vitamin D supplementation. However, experts emphasize that vitamin D alone isn’t a silver bullet.


“No single factor will be sufficient to keep the brain intact with aging,” says Dr. David Merrill, a geriatric psychiatrist and brain health expert. Maintaining overall health—including regular physical activity, a balanced diet, and social engagement—is essential for long-term cognitive health.

Vitamin D offers promising potential in reducing dementia risk, particularly for women. While the study highlights the importance of this nutrient, it’s just one piece of the puzzle in maintaining brain health as we age.


By incorporating vitamin D into your daily routine through sunlight, supplements, or diet—and prioritising a healthy lifestyle overall—you can take proactive steps to protect your cognitive health and enjoy a longer, dementia-free life.

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