Dr. Rhonda Patrick explains that vitamin D is a powerful steroid hormone regulating nearly 5% of the human genome. Yet up to 70% of Americans have insufficient levels, raising their dementia and Alzheimer's risk. New evidence from a study of over 12,000 adults shows that vitamin D supplementation is associated with a 40% lower dementia risk, even among ApoE4 carriers. Patrick breaks down the optimal blood levels, effective doses, and how vitamin D directly supports brain function.
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The protective effect of vitamin D was present for both cognitively normal adults and those with mild cognitive impairment, though strongest in the normal group.
How Vitamin D Directly Supports Brain Function15:33
The episode reviews mechanisms by which vitamin D exerts neuroprotective effects, including regulation of gene expression and anti‑inflammatory actions.
Dr. Patrick recommends targeting blood levels of 30–50 ng/mL through a typical supplement dose of 1,000–2,000 IU daily, with higher initial dosing for deficiency.