The Power of Vitamin D for Brain Health: What You Need to Know
Vitamin D is routinely associated with bone health and sun exposure, but this sells the benefits of vitamin D far short of what it’s truly capable of. At Peak Brain and Body in Wesley Chapel, our functional medicine experts want you to understand the role of vitamin D for brain fog and overall health.
Emerging research continues to link vitamin D levels to cognitive function, mental health, and even neurodegenerative diseases like Alzheimer’s and Parkinson’s. In this article, we will explore the science behind vitamin D’s impact on brain function, mental health, and neurological disorders, as well as the best ways to maintain optimal levels for long-term well-being.
It’s important to understand as we go through this article that vitamin D is a great way to support many symptoms and conditions, but if it’s used as a stand alone treatment then the results are not what they’d be when combined with other targeted treatments.
Vitamin D and Mental Health: The Scientific Connection
A recent study found that higher levels of vitamin D are associated with improved physical function and a reduction in depressive symptoms. The research showed that adults with lower vitamin D levels exhibited more depressive symptoms, and individuals diagnosed with depression had significantly lower intake of vitamin D compared to those without depression.
This isn’t the first and won’t be the last research on vitamin D and mental health. It’s been researched beyond depression and this includes anxiety, ADHD, and bipolar.
This highlights the importance of adequate vitamin D intake, whether through diet, supplementation, or sun exposure, for maintaining mental well-being.
How Does Vitamin D Affect Mood?
Vitamin D plays a crucial role in mood regulation by influencing neurotransmitters like serotonin, which is often referred to as the “feel-good” hormone. Selective serotonin reuptake inhibitors (SSRIs), common medications for depression, aim to increase serotonin availability in the brain. These are some of the most prescribed medications, but despite that the mental health crisis is continuing to worsen. Research suggests that vitamin D may naturally enhance serotonin synthesis, offering a non-pharmaceutical approach to improving mood and reducing depressive symptoms. Plus, there are no side effects of vitamin D compared to SSRIs which routinely come with side effects. We have other blogs which focus on different mental health diagnoses and won’t spend more time on it here. Click to learn more about depression
Mood and mental health disorders go beyond serotonin levels though. Numerous research has looked at the contribution of inflammatory and immune mediated changes that drive these disorders and symptoms.
Vitamin D helps regulate inflammatory cytokines, which are often elevated in individuals suffering from depression and other mood disorders. Lowering inflammation can have a profound impact on mood stability and mental resilience.
Vitamin D For Brain Fog and Overall Health
Cognitive decline is one of the biggest fears as people age. Millions of individuals are living in a state of pre-dementia and it’s estimated over 90% have no clue they have mild cognitive impairment. With mild cognitive impairment and dementia rates rising, researchers have been investigating how vitamin D influences brain health.
A study on aging rats showed that higher vitamin D levels enhanced hippocampal synaptic function. The hippocampus, a brain region critical for learning and memory, relies on strong synaptic connections to function effectively. Rats with sufficient vitamin D levels performed better on complex memory tasks, suggesting that vitamin D may improve cognitive aging and reduce the risk of dementia.
Vitamin D and Alzheimer’s Disease
Research indicates that vitamin D may help prevent Alzheimer’s disease by reducing amyloid-beta production and enhancing its degradation. Amyloid-beta is the protein that accumulates in the brains of individuals with Alzheimer’s, leading to cognitive decline. Additionally, vitamin D increases levels of brain-derived neurotrophic factor (BDNF), which supports neuron survival and enhances synaptic plasticity—key factors in preventing cognitive decline.
Vitamin D and Parkinson’s Disease
For those concerned about Parkinson’s disease, vitamin D has shown promising neuroprotective effects. Research demonstrates that adequate vitamin D levels can reduce alpha-synuclein, the protein associated with Parkinson’s disease. It also increases dopamine neuron survival, helping to mitigate symptoms of the condition.
Vitamin D and Stroke Recovery
Strokes are a leading cause of death and disability, and vitamin D plays an important role in neuroprotection and recovery. Studies show that vitamin D helps:
- Reduce inflammation post-stroke
- Support neuron survival
- Improve motor function recovery
Since strokes can cause widespread brain damage, ensuring optimal vitamin D levels may contribute to a better recovery outcome.
Vitamin D Deficiency: How Much is Enough?
Many individuals take vitamin D routinely because they’ve heard about the health benefits, but how do you know you are getting enough? This is why testing is essential. The definition of vitamin D deficiency varies among different health organizations, but general guidelines suggest:
- Deficiency: Below 30 ng/mL
- Insufficient: 30-50 ng/mL
- Optimal: 50-75 ng/mL
My personal preference is if someone has immune issues including getting sick frequently, autoimmune disease, or neurodegeneration they should shoot to be on the higher end of 70-80 ng/mL. When we talk about these optimal ranges this is what many in functional medicine are shooting for as we understand traditional values are not meant for optimal health.
In traditional medicine, individuals with low vitamin D levels are often prescribed a high-dose regimen, such as 50,000 IU once a week for a few months. Depending on the provider the levels will be rechecked or not, but it’s not something routinely done. It’s crucial to continue monitoring levels since temporary supplementation does not guarantee reaching an optimal level or long-term sufficiency.
For ongoing maintenance, many experts recommend daily doses of 2,000-5,000 IU, depending on individual absorption rates, lifestyle factors, and geographic location. Once again, the ongoing dosing should be based off lab values because in our experience there isn’t an exact dose for every individual.
Can You Take Too Much Vitamin D?
Vitamin D toxicity is rare but can occur with extreme supplementation (e.g., 20,000+ IU per day for extended periods). Excess vitamin D leads to hypercalcemia, which can cause kidney stones, nausea, and other complications. This underscores the importance of regularly checking vitamin D levels to determine appropriate dosing.
Maximizing Vitamin D Absorption
1. Get Regular Sun Exposure
Your skin synthesizes vitamin D when exposed to sunlight, making outdoor activity an excellent way to maintain healthy levels. Aim for 10-30 minutes of midday sun exposure on bare skin several times a week, depending on skin type and geographic location. Despite this recommendation, in our experience sun exposure is not enough on its own to get optimal vitamin D levels despite what many claim.
2. Eat Vitamin D-Rich Foods
While it’s difficult to get sufficient vitamin D from food alone, the following sources can help:
- Fatty fish (salmon, mackerel, sardines)
- Egg yolks
- Beef liver
- Fortified dairy and plant-based milks
3. Take a High-Quality Supplement
Vitamin D3 (cholecalciferol) is the most effective supplement form. We prefer to use liquid or a liposomal form to facilitate absorption. There is some thought that pairing it with vitamin K2 may further enhance benefits, as K2 helps direct calcium to bones and away from arteries. In our experience even without K2, individuals are routinely able to achieve optimal vitamin D levels.
4. Monitor Your Levels
Regular blood testing ensures that you’re not deficient or exceeding safe levels. Individual needs vary, so personalized dosing is key. Initially checking levels every 3 months works best in our experience.
Final Thoughts: The Big Picture on Vitamin D and Brain Health
Vitamin D is more than just a bone health booster—it’s a powerful neuroprotective agent that supports mental health, cognitive function, and neurological resilience. With links to depression, dementia, Parkinson’s, and stroke recovery, maintaining optimal vitamin D levels should be a top priority for anyone invested in long-term brain health.
While vitamin D alone is not a magic bullet, it plays a crucial role in a comprehensive brain health strategy. Pairing adequate vitamin D intake with a nutrient-rich diet, physical activity, and proper sleep can significantly impact cognitive function and overall well-being.
Key Takeaways:
- Low vitamin D levels are linked to depression and cognitive decline.
- Vitamin D for brain health may help prevent Alzheimer’s and Parkinson’s disease.
- Deficiency is common—regular testing and supplementation may be needed.
- Sun exposure, diet, and supplements can help maintain optimal levels.
- If you’re concerned about your vitamin D levels, consider getting tested and working with a healthcare professional to develop a personalized strategy for optimal brain health.
- Here is a video that we did on this topic: Vitamin D Impact on Brain Fog and Health
