When we think of brain health, we often focus on puzzles, exercise, or memory aids. But what we put into our bodies plays just as important a role - and vitamin D is gaining attention as a key player in protecting brain function and potentially reducing the risk of dementia.
Vitamin D has long been known for supporting bone strength and immune function, but research now suggests it may also influence cognitive health, mood regulation, and memory - especially as we age.
So, how does this humble vitamin relate to dementia? And how can we make sure we’re getting enough?
What Is Vitamin D - and What Does It Do?
Vitamin D is a fat-soluble vitamin that helps the body absorb calcium and support immune function, but it’s also involved in neurological processes that affect how the brain communicates. It plays a role in:
- Reducing inflammation
- Supporting nerve cell growth and survival
- Protecting brain structures involved in memory
- Modulating neurotransmitters like serotonin and dopamine
Your body produces vitamin D when your skin is exposed to sunlight, and it can also be found in foods like salmon, eggs, fortified dairy products, and supplements.
The Link Between Vitamin D and Dementia
Over the past decade, studies have increasingly drawn a connection between low vitamin D levels and a higher risk of cognitive decline and dementia.
One 2022 study published in the journal Neurology found that people with vitamin D deficiency had a significantly higher risk of developing dementia. The study suggested that adequate levels of vitamin D may protect the brain by preventing neuron loss and supporting healthy cognitive aging.
While more research is needed to confirm a direct cause-and-effect relationship, these findings are consistent across multiple studies. In general:
- Seniors with low vitamin D are more likely to show signs of memory loss
- Deficiency is common in people with limited sun exposure, mobility issues, or darker skin tones
- Vitamin D may help reduce vascular damage in the brain, a factor linked to vascular dementia
👉 Take a look at a 2023 study published by the Alzheimer's Association on Vitamin D
Why Are Older Adults Often Low in Vitamin D?
As we age, our bodies become less efficient at synthesizing vitamin D from sunlight. Older adults may also spend less time outdoors or eat fewer vitamin D-rich foods due to appetite or dietary restrictions.
Those living with early-stage dementia may be at even higher risk, as changes in routines, mobility, and self-care can reduce sun exposure and lead to nutritional imbalances.
🍳 How to Boost Vitamin D Naturally
If you're concerned about vitamin D levels - either for yourself or a loved one - there are easy and effective ways to improve intake.
1. Spend time outside
Just 10-30 minutes of sunlight exposure on your face, hands, or arms a few times a week can help. Early morning or late afternoon sun is safest.
2. Add vitamin D-rich foods to meals
Include oily fish (salmon, sardines), eggs, mushrooms, and fortified cereals, plant milks, or orange juice in your diet. These small shifts can make a meaningful difference.
3. Talk to a healthcare provider about supplements
For those unable to get enough through sun or diet, vitamin D supplements are often recommended. Always consult with a GP or dietitian before starting new supplements.
Where Elli Cares Fits In
Vitamin D is just one part of a broader strategy to support brain health - and that’s where Elli Cares helps. Our app provides:
- Hydration and meal reminders to support nutritional routines
- Mood and symptom tracking, which may help identify subtle changes in cognitive function
- Check-ins and care coordination, making it easier for families to stay informed and proactive
Small, daily actions like remembering to take supplements, get outside, or stay hydrated can have a big impact - and Elli is here to support those healthy habits.
👉 Explore features on www.elliapp.co
To Sum Up
While vitamin D won’t prevent dementia on its own, ensuring adequate levels may protect brain function, slow cognitive decline, and improve overall wellbeing. It’s a simple, science-backed step that empowers people to stay healthier for longer.
In a world of complex treatments and overwhelming advice, sometimes the best approach is the simplest: eat well, get some sunshine, and stay connected.
Let Elli help remind you.
