Vitamin D and Brain (cognitive) Function in Older Adults; Yes, More is Better

sunshine3This study looked at over 3000 adults ages 70-79 and compared cognitive function at baseline and four years later. Those with Vitamin D levels (25-hydroxy-vitamin-D) that were below 20 ng/mL had the lowest starting cognitive function and the most decline over 4 years, and those starting with vitamin D levels above 30 ng/mL started with better function and declined the least.  

Numerous studies have shown improved brain function, less neuro-psychiatric problems, and less cancer and heart disease for those with higher vitamin D levels.  Many studies show maximal protection at levels above 50 ng/mL,  hence my recommendation that you aim for an optimal level of 50-80 ng/mL. 

For teens and adults, and pregnant moms, this usually means taking 5000 IU vit D3 daily. Newborns and infants should supplement at least 1000 IU daily and when they are about 20 Kg (40 lbs), taking 2000 IU Vit D 3 is likely the right dose.  When taking higher than recommended doses, please have your level of vitamin D checked after a few months.  This is a fat soluble vitamin and in rare cases you could take too much and experience toxicity.

You can read more about this study here…

 

Dr. Paul

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