We already know that Vitamin D is essential for maintaining bone health and keeping our immune systems strong. Now, based on a study by Peninsula Medical School, the University of Cambridge and the University of Michigan, there is evidence that Vitamin D may also help maintain cognitive skills.The study was based on information collected from almost 2,000 adults aged 65 and over who participated in a large health survey in England. The data showed that as Vitamin D levels decreased, cognitive impairment increased; in fact, compared to older adults with optimal levels of Vitamin D, those with the lowest levels were over two times as likely to be cognitively impaired.
We get Vitamin D from three main sources:
- exposure to sunlight
- foods that naturally contain Vitamin D, such as oily fish
- foods that are fortified with Vitamin D, such as milk and cereal
Unfortunately, as we grow older, our skin becomes less effective at absorbing Vitamin D from sunlight, so we have to obtain Vitamin D from other sources as well. The researchers now want to find out whether Vitamin D supplements can be beneficial in maintaining brain health and preventing cognitive impairment. I look forward to hearing more about this; in the meantime, I might take some more walks in the sunshine this spring.
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This graph shows that at age 45 the average UK adult has between and third and a half the amount of Vitamin d needed 25(OH)D status UK adults age 45
to prevent most chronic conditions.
>a href”http://www.grassrootshealth.org/_download/disease_incidence_prev_25ng_p_ml_bline072608.pdf”>Chronic disease prevention by 25(OH)D status
Each 1000iu/daily D3 (cholecalciferol) we take raises status 10ng or 25nmol/l. Generally speaking 5000iu/Females~6000iu/Males will be sufficient but a 25(OH)D test after 3months will check if more is needed.
While 20~30 minutes full body prone naked at noon between March and October should be sufficient for summer vitamin D, the amount of cloud cover and wind chill factor will make it an unsuitable source for many. That is why it is necessary to import effective strength supplements from the USA.
Foods can at best only provide a tenth of the daily requirement. Milk/cereals in the UK/EEC are NOT fortified with Vitamin D3.
What information & proof is there that as we get older our skin absorbs less vitamin D from the sun and being outdoors?
Even YOU say that you’re going to take more walks outside! So, how effective is this exposure for seniors, aged 60 and over in relative health?
What information & proof is there that as we get older our skin absorbs less vitamin D from the sun and being outdoors?
Even YOU say that you’re going to take more walks outside! So, how effective is this exposure for seniors, aged 60 and over in relative health?
And isn’t the vit D from the sun better than from other sources, (eg supplements) although fatty fish oils are always good for joints, as well; but how much fish (eg sardines) are needed for adequate vitamin D?
Eva,
Great questions! As I said in the blog post, these are questions that have yet to be answered and I will be watching for more information on this topic. As far as my walks in the sunshine, I simply meant that it can’t hurt. Thanks again!
- Carrie
Does low levels of vitamin D have to mean that we need to get more? I mean, it is a hormone – and has profound effects, no doubt. But is it really as simple as to supplement or get more sun? People in very sunny countries have “deficiency” too.
I find this article to be a very nice contribution to the debate:
http://www.sciencedaily.com/releases/2009/04/090408164415.htm
It could may well be a result, not cause of diesease, or old age-if you like. Supplementing might even do more harm than good? Sure, some studies show benificial effects – but none of which is conclusive evidence and a thourough understanding of what this hormone actually does in the human body! – the way thing are today – there are dozens of articles on a daily basis promoting it as a “miracle Vitamin” – when it in fact is a hormone controlled in a complex hormonal control-system.
Vitamin D3 is made when UVB converts cholesterol molecules in our skin, the process is explained simply here.
http://www.uvguide.co.uk/vitdpathway.htm
As our skin gets older it gets thinner and because it contains less cholesterol and is thus less able to make Vitamin D3.
Our DNA evolved when we lived naked outdoors. The natural vitamin D3 status our bodies naturally acquire when we live naked outdoors is associated not only with greater muscle strength and least chronic illness but also allows human breast milk to flow replete with D3. While regular full body prone sun exposure at midday is certainly an effective way of achieving a natural vitamin d status the use of effective strength D3 Cholecalciferol supplements is known to be safe.
The Risk of Additional Vitamin D.
http://www.ncbi.nlm.nih.gov/pubmed/19364661