Brain Health & Vitamin D

Vitamin D – colloquially known as the Sunshine Vitamin.  There are two different types of Vitamin D; Vitamin D3 comes from animal-derived sources, whereas Vitamin D2 comes from plant-derived sources.  (From a Registered Nutritionists perspective, Vitamin D3 is considered more bioavailable to the body, therefore is the more nutritionally-valuable source.)  The body can generate its own Vitamin D when Ultra Violet B rays from the Sun hit the surface of the skin; although as the skin ages this process becomes less efficient, and for skin of all ages the sun needs to strike the skin at a specific angle - when your shadow is small than you - in order to trigger this reaction.  The Liver, Kidneys and adipose (fat) tissue can then store Vitamin D.

Whilst Vitamin D is much discussed for its ability to bolster the immune system, the nervous system and our musculoskeletal system, it is not known exactly how Vitamin D supports Brain health.  However it is well documented that having low levels of Vitamin D may not be ideal for Brian health.  Research suggests having appropriate Vitamin D status is considered neuroprotective; it supports and protects the structure and function of neurones in the Brain which are responsible for transmitting messages and instructions within the Brain and to the Spinal Cord.  Vitamin D is also a potent anti-inflammatory, thus offering additional protection from the potential damage excessive systemic (body-wide) inflammation may be causing to the body and Brain alike.

This means not being deficient (lacking) Vitamin D helps protect and support our cognitive function as we age, reducing the chance of our Brain function, learning and memory declining.

So, what simple Vitamin-D boosting modifications can we implement into our diet to protect against cognitive decline?  The suggestions below are decent places to start, but since Nutritional Therapy is highly personalised please seek professional recommendations from a Registered Nutritional Therapist to ensure you can pursue a dietary programme which is tailored and appropriate for you.

-          Oily Fish (Salmon, Mackerel, Anchovies, Sardines, Herring, Trout)

-          Eggs -  the yolk especially

-          Mushrooms – Vitamin D2

-          Cheese and Milk (check for fortification)

As a side matter, since Vitamin D is also a fat-soluble Vitamin and is stored in our adipose (fat) tissue (potentially for up to 60 days), it is necessary to have stable levels of beneficial HDL cholesterol which can be easily checked by a Registered professional.  This is also a reason for espousing the benefits of dietary sources of Vitamin D and is why Registered Nutritionists – particularly those specialising in Brain health – often recommend consumption of beneficial fats; to get the fat-soluble nutrients (Vitamins A, D, E and K) into the body.

Vitamin K2 and Magnesium also work in combination with Vitamin D and its systemic benefits to our body, so introducing plentiful sources of dark green leafy vegetables and fermented foods (the latter if you do not have a Histamine intolerance) into your diet works synergistically with benefits gained from Vitamin D.

To end this post, it is important to emphasise that this post is not endorsing dietary supplements of Vitamin D without getting your existing Vitamin D levels checked (via a blood test) from a reputable GP / Doctor.  Since Vitamin D can be stored in the body, the endorsement and instruction to supplement Vitamin D is a Doctor’s medical prerogative … but you will want to ask a Registered Nutritional Therapist about the most appropriate source and dose, should your Doctor recommend you take Vitamin D supplementation.

I have received extensive training specifically in Brain Health through a programme called the ReCODE 2.0 Protocol, so if you are interested in protecting and nourishing your Brain health please Eat, Drink, Think Nutrition and spare a thought (no pun intended) for your brain health.  Losing your brain power can be even more devastating to you, and those around you, than losing an aspect of your physical health, so why wouldn’t you start to look after your brain right away since diet and lifestyle modifications actioned NOW could save a lot of distress and heartbreak later in life.

REMEMBER: if you are taking any medications always consult a Registered Nutritional Therapist as well as your Doctor before making significant dietary or lifestyle changes.  This blog post is written for educational purposes only and in reference to ‘food’.  It is NOT advocating taking dietary supplements.  It is very important to please always consult a Registered Nutritional Therapist or your Doctor before introducing any dietary supplements into your health regime as these qualified professionals will be able to offer personalised recommendations.

If you are struggling with skin and/or nutrient (im)balance issues and you want to discover the inspiring & sustainable diet & lifestyle programmes offered by Nutritional Therapy, get in touch via the Contact Me page on this website, or directly on info@eatdrinkthinknutrition.co.uk for more information about 1:2:1 Consultations with Eat Drink Think Nutrition®.