Vitamin D, or the "sunshine vitamin", is essential for your bones and immune system but it can also boost your brain health, numerous studies suggest.
Researchers reached this conclusion in part by investigating the negative effects of vitamin D deficiency.
A first-of-its-kind study published in The American Journal of Clinical Nutrition suggests that low vitamin D levels is associated with reduced brain volumes.
The University of South Australia-led study involving over 295,000 genetic profiles in the UK Biobank also suggests correcting vitamin D deficiency could prevent as many as 17 percent of cases of dementia.
Research has shown that people with low levels of vitamin D perform less well in memory tests
Getty ImagesResearch has shown that people with low levels of vitamin D perform less well in memory tests.
Upping your intake of the sunshine vitamin has also been shown to improve memory function.
In a study published in Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association, researchers examined vitamin D in brain tissue.
They found that higher levels of the vitamin were associated with better cognitive function—a stronger memory and a slower progression of cognitive decline.
This study marked the first time vitamin D levels were studied in brain tissue, according to the authors.
What explains this effect?
"This vitamin has been shown to be neuroprotective and is involved in regulating genes which are important for brain function," explained nutritionist Rob Hobson.
Vitamin D also helps to reduce inflammation which plays a role in the development of chronic disease and this includes the deterioration of the brain, the nutritionist notes.
He cites research published in the journal Neurology that shows chronic inflammation can impact brain health, leading to cognitive decline.
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Vitamin D helps to reduce inflammation which plays a role in the development of chronic disease
Getty ImagesShould you take a vitamin D supplement?
Our body gets most of the vitamin D it needs from sunlight, however, for much of the year in the UK, there simply isn’t enough sunlight, so the UK Government recommends a daily supplement between the months of October and March.
For people who are dark-skinned, and for those who spend a lot of time indoors and are over 50, all year-round supplementation is recommended.
Unfortunately, unlike most other vitamins, we can’t acquire the vitamin D we need from our diet because there are few food sources.
While these include oily fish and liver, they’re not exactly top of most Brits’ weekly diets, although eggs and butter also count.
This is why Public Health England (PHE) recommends that everyone takes 10 micrograms (400 IU) vitamin D per day.
"When choosing a supplement, select one containing the form known as vitamin D3 (cholecalciferol) as this is significantly more effective in maintaining blood vitamin D levels than vitamin D2 (ergocalciferol) form," advised Mr Hobson.
