Vitamin D may support mental health and help protect against dementia, according to multiple experts. A US study of over 1,600 people found that those with vitamin D deficiency were more than 50% more likely to develop Alzheimer's or dementia, according to Dr David Llewellyn, a professor at the University of Exeter. Dr Llewellyn said vitamin D appears to interact with hallmarks of Alzheimer's disease by chopping up abnormal proteins like amyloid plaques and tau.
Vitamin D's best-known role is keeping bones healthy by increasing calcium absorption, Dr Michael Mosley said. Rickets, which used to be very common, is now rare due to vitamin D. Scientists have discovered vitamin D receptors in nearly all cells of the body, suggesting health benefits extend beyond bones, he added. Dr Mosley noted that he does not normally recommend supplements but makes an exception for vitamin D.
In the winter, I take this tiny little pill every day.
In the UK, sunlight levels in winter are too low to produce enough vitamin D naturally, Dr Mosley said. Taking a vitamin D supplement could bolster the immune system and reduce the likelihood of catching a cold, he added. Nutrition expert Abby Coleman, speaking to Daily Express - Finance, said that from October to April, reduced UVB exposure leads to lower natural vitamin D production. She recommended taking vitamin D and Omega-3 (EPA and DHA) supplements daily to support bone health, immunity, and mood.
Omega-3 fatty acids are essential for heart, brain, and eye health and must be obtained through diet as the body has limited ability to convert plant-based ALA, according to Coleman. She said omega-3 is best sourced from oily fish or supplements and helps reduce inflammation.
Taking this cheap, little supplement could bolster your immune system, making you less likely to catch a cold. And there is mounting evidence that in high doses it may even protect you from cognitive decline and dementia.
For practical supplement tips, Coleman advised taking supplements in the morning with food to build a consistent habit and reduce gut irritation. She noted that magnesium is best taken before bed, and iron is best taken one to two hours away from coffee or tea as caffeine inhibits absorption, while vitamin C aids absorption. Regarding form, Coleman said there isn't much difference between liquid and tablet supplements, though liquids technically absorb a little better.
Since its discovery in the 1920s, vitamin D’s best-known role is keeping bones healthy by increasing our body’s absorption of calcium. That’s why rickets, which used to be very common, is rare now.
Now, I don't normally recommend supplements on Just One Thing, but for vitamin D, I am making an exception.
Scientists have discovered vitamin D receptors in nearly all the cells of our body, suggesting that its health benefits extend far beyond bones.
It was the first compelling evidence to link low levels of vitamin D in the blood to an increased risk of dementia.
Other scientists have argued that it also helps to protect the blood supply to the brain and reduce inflammation, and that might be helpful with other types of dementia like vascular dementia.
The supplements that I would recommend on a daily basis are vitamin D and Omega-3 (EPA and DPA).
This helps to support bone health and immunity, and it has been associated with improved mood.
Essential for heart, brain, and eye health, EPA and DHA must be obtained through the diet because the body has a limited ability to convert plant-based omega-3 (ALA) into these forms.
Best sourced from oily fish (salmon, mackerel, sardines) or supplements, omega-3 also helps reduce inflammation. Regular intake is recommended to bridge dietary gaps, especially for those who do not eat oily fish one to two times per week.
A good default option to ensure you get into the routine of taking supplements is to take them in the morning and alongside food. This can help build taking your supplements into a consistent habit, plus, it can reduce gut irritation, with food improving the absorption of some nutrients.
There can be some nuance depending on the supplement. Some supplements work better at different times or they interact with other things.
For example, magnesium is best taken before bed and iron is best taken one to two hours away from coffee or tea as this inhibits its absorption, whereas vitamin C (like orange juice) aids a supplements absorption.
There isn't much difference between liquid and tablet supplements. Liquids technically absorb a little better but the d