About this Video

• Video Title: This Supplement Could Cut Your Dementia Risk By 40%
• Channel: FoundMyFitness
• Speakers: Dr. Ron Patrick
• Duration: 00:17:15

Introduction

This FoundMyFitness video discusses a study showing a correlation between vitamin D supplementation and a reduced risk of dementia. Dr. Ron Patrick explains the study's findings, explores the prevalence of vitamin D deficiency, and details the various ways vitamin D supports brain health. The video aims to inform viewers about the potential benefits of vitamin D supplementation in mitigating dementia risk.

Key Takeaways

• Vitamin D Supplementation and Dementia Risk: A study of over 12,000 adults found that vitamin D supplementation was associated with a 40% lower risk of dementia over a decade. The benefit was observed even in those with mild cognitive impairment or the APOE4 gene.
• Prevalence of Vitamin D Deficiency: A significant percentage (up to 70%) of Americans are vitamin D deficient or insufficient, primarily due to factors like sunscreen use, skin pigmentation, age, latitude, and body fat.
• Vitamin D's Mechanism of Action: Vitamin D acts as a steroid hormone, regulating thousands of genes, including those impacting brain health. It can enhance amyloid-beta removal, modulate the immune system, reduce neuroinflammation, and upregulate neurotrophic factors.
• Optimal Vitamin D Levels & Dosage: Optimal 25-hydroxy vitamin D levels are between 30-60 ng/ml. Deficiency can often be corrected with 2,000-4,000 IU of vitamin D daily, but individual needs may vary. Regular blood tests are recommended.
• Varied Benefits Across Demographics: Women showed greater benefit from vitamin D supplementation compared to men, possibly due to higher dementia prevalence in women. The benefit was more pronounced in individuals with normal baseline cognitive function compared to those with mild cognitive impairment, although supplementation still offered some protection in the latter group.

1. Over 2,000 participants who reported never using vitamin D supplements developed dementia.

2. In the mild cognitive impairment group receiving 800 IUs of vitamin D daily for a year, there were significant improvements in multiple areas of cognition: memory, attention, and overall IQ.

3. Vitamin D supplementation reduced dementia risk by approximately 33% among adults with mild cognitive impairment in the study.

4. Dr. Patrick explains that vitamin D supports brain health in several ways: It enhances the removal of amyloid-beta (a protein linked to Alzheimer's disease), modulates the immune system to reduce neuroinflammation, upregulates neurotrophic factors (supporting learning and memory), and decreases oxidative stress.

5. Ask anything...

The video mentions several dosages of Vitamin D, in different contexts:

• To correct deficiency: 2,000 to 4,000 IUs per day are usually sufficient to reach sufficient levels for those who are deficient.

• Mild Cognitive Impairment Study: In a study involving individuals with mild cognitive impairment, 800 IUs of vitamin D daily for a year resulted in significant cognitive improvements.

• Alzheimer's Disease Study: Another study involving individuals diagnosed with Alzheimer's disease also used a dosage of 800 IUs daily for over a year, resulting in improved memory and attention scores and a reduction in amyloid beta 42 biomarkers.

• Maintaining Optimal Levels: To maintain optimal levels (30-60 ng/ml), the speaker recommends that most people can take a supplement in the range of 2,000 to 4,000 IUs a day, adjusting based on individual blood level results. Levels above 80 ng/ml are considered too high.

Here's a breakdown of the video's chapters and the information covered in each section, based on your provided transcript:

00:00:00 Can vitamin D supplements reduce dementia risk?

This introductory section presents the core finding of a new study: vitamin D supplementation is associated with a 40% lower risk of dementia over a decade. It also mentions a 33% reduction in dementia risk for those with mild cognitive impairment and the APOE E4 gene.

00:00:46 How common is vitamin D deficiency?

This section details the high prevalence of vitamin D deficiency and insufficiency in the US (up to 70%), explaining that almost 30% are deficient (levels below 20 ng/ml) and another 40% are insufficient (levels between 20 and 30 ng/ml). The reasons for widespread deficiency are discussed, including sun exposure limitations (sunblock, skin pigmentation, age, latitude).

00:03:31 What studies reveal about genes, vitamin D, and dementia

This section delves into the supporting evidence linking vitamin D deficiency to dementia risk. It discusses observational studies, Mendelian randomization studies (using genetics to explore environmental impact), and studies showing that vitamin D deficiency accelerates brain aging. It mentions a 54% increase in dementia risk associated with genetically low vitamin D levels.

00:05:44 Does deficiency accelerate brain aging?

This segment focuses on research demonstrating that vitamin D deficiency accelerates brain aging. It explains how studies using fMRI have shown a link between low vitamin D and increased white matter hyperintensities (a marker of brain damage). It mentions that for every 10 nanomol/liter increase in vitamin D, there was a small decrease in the volume of these hyperintensities.

00:06:45 Can vitamin D supplementation enhance cognitive function?

This section addresses the impact of vitamin D supplementation on cognitive function. While acknowledging mixed data on healthy adults, it highlights studies showing significant cognitive improvements (memory, attention, overall IQ) in individuals with Alzheimer's disease or mild cognitive impairment who received vitamin D supplementation (around 800 IUs daily for a year). It notes a reduction in amyloid beta biomarkers in the Alzheimer's study.

00:08:15 Dementia risk reduction insights from 12,388 adults

This section provides a detailed analysis of the main study (12,388 adults) on vitamin D supplementation and dementia risk. It discusses the 40% lower incidence of dementia in the vitamin D group, the 5-year dementia-free survival rate (84% vs. 68%), and the benefits observed regardless of baseline cognitive function (normal or mild cognitive impairment).

00:09:58 Why women may benefit most

This section explores the study's findings regarding gender differences in the benefits of vitamin D supplementation. Women showed a greater reduction in dementia risk (almost 50%) compared to men (26%), possibly due to the higher prevalence of dementia among women.

00:10:49 Normal vs. impaired cognition—who benefits more from vitamin D?

This section compares the effects of vitamin D supplementation on individuals with normal versus impaired cognitive function. Individuals with normal cognitive function saw a more significant reduction in dementia risk (56%) than those with mild cognitive impairment (33%).

00:11:21 Do ApoE4 carriers get dementia protection from vitamin D?

This section examines the impact of vitamin D supplementation on individuals carrying the APOE4 gene (a major genetic risk factor for Alzheimer's disease). While supplementation reduced dementia risk (33%) in APOE4 carriers, the effect was less robust than in non-carriers (47%). Even with supplementation, APOE4 carriers still had a higher dementia risk.

00:13:00 How mild cognitive impairment affects dementia risk

This section emphasizes the significantly increased dementia risk associated with mild cognitive impairment. Individuals with mild cognitive impairment who didn't supplement with vitamin D had a more than 600% increase in dementia risk compared to those with normal cognitive function.

00:13:41 Does the form of vitamin D matter?

This section clarifies that the form of vitamin D used didn't significantly affect the results. All forms (calcium vitamin D, vitamin D3, vitamin D2, combined forms) were associated with a lower dementia risk, with varying percentages of risk reduction.

00:14:11 What are the optimal vitamin D blood levels?

This section recommends optimal 25-hydroxy vitamin D blood levels between 30 and 60 ng/ml, advising against exceeding 80 ng/ml.

00:15:07 What dose corrects deficiency?

This section reiterates the recommended dosage for correcting vitamin D deficiency (2,000-4,000 IU daily) and the importance of annual blood tests to monitor levels and adjust dosage accordingly.

00:15:33 How vitamin D directly supports brain function

This concluding section summarizes the various ways vitamin D directly supports brain health: removing amyloid-beta, reducing neuroinflammation, upregulating neurotrophic factors, and decreasing oxidative stress. It reinforces the message of getting regular vitamin D testing and supplementation to maintain healthy levels.