Hannah Frye is the Assistant Beauty & Health Editor at mindbodygreen. She has a B.S. in journalism and a minor in women’s, gender, and queer studies from California Polytechnic State University, San Luis Obispo. Hannah has written across lifestyle sections including skin care, women’s health, mental health, sustainability, social media trends, and more. She previously interned for Almost 30, a top-rated health and wellness podcast. In her current role, Hannah reports on the latest beauty trends and innovations, women’s health research, brain health news, and plenty more.
How did these individuals become vitamin D deficient in the first place? According to Bredesen, it’s a combination of lifestyle habits and nutritional choices: “They’re living indoors, they’re not getting out enough, they’re not taking vitamin D, or they’re not absorbing the vitamin D they are taking.”
While getting outdoors and spending some time in the sun—safely, of course—is always recommended, the sun isn’t a historically reliable source of vitamin D. (And for the record, diet isn’t either!)
So, we’re left with supplementation. But as Bredesen stated, some people are taking vitamin D supplements and seeing no improvement to their D levels—or their cognitive function.
I’m a registered dietitian, and I’m here to say, that’s a genuinely silly motto. Of course, we consume our nutrition in the form of whole foods. First and multiple times a day. But then what? Food first assumes that your food is wholly sufficient for an entire array of essential and unique macro- and micronutrients that are responsible for an array of essential and unique functions in the human body every day.
I think I prefer the Girl Scouts’ motto of “Be prepared”or Gatorade’s “Is it in you?” These are more relevant to nutrition, particularly given that nationally representative clinical research data9 has repeatedly and clearly demonstrated that multiple vitamins (A, C, D, E, K) and minerals (calcium, magnesium, zinc) are missing from our food (diet). We aren’t consuming enough of these from our diet to achieve adequacy.
We need to mind these gaps, and for some nutrients, the food-first approach is grossly failing us. As the most widespread nutrient shortfall in our country, vitamin D is the worst victim.
You see, when we practice “food first” for vitamin D, 100% of Americans9 over the age of 2 fail to consume just 400 IU of vitamin D per day (you actually need a minimum of 3,000 IU daily to avoid vitamin D deficiency, but more on that later) from naturally occurring vitamin D food sources.
Let’s fold in fortified food sources. OK, that leaves 93% of Americans9 still unable to eat their way to just 400 IU of vitamin D daily. That’s about 300 million folks with a major vitamin D gap. I’d call that a nutrition emergency.
You can’t eat your way to daily vitamin D sufficiency. I mean, you could…but you wouldn’t want to, and it might break the bank. How about 50 glasses of milk? That will provide you with 5,000 IU of vitamin D, which is an optimal dose for most adults to achieve vitamin D sufficiency (i.e., a serum 25-hydroxyvitamin D level of 50 ng/ml or higher).
Here are some other options for the top food sources of vitamin D10 (natural or fortified), listed by order of ridiculousness, that will provide you with 5,000 IU of vitamin D:
Working at mindbodygreen, I’m fairly well-versed in the benefits of sufficient vitamin D levels—and the drawbacks of insufficiency. I’m also well-versed in the science behind our supplements, so I knew that in reaching for vitamin D3 potency+, I was making a research-backed choice.
For one thing, given how tricky it is to get ample amounts of vitamin D from food and sunlight alone, taking it as a supplement is a safe bet to ensure you’re achieving and sustaining an ideal vitamin D level (which is 50 ng/ml or higher).*
And with vitamin D3 potency+, it offers 5,000 IU of vitamin D3 per single gelcap serving, and is derived from organic algae, the highest quality plant source available. It also features a trio of organic virgin oils (from avocados, flaxseed, and olives) to drive optimal vitamin D absorption, as well as delivering healthy omega-3 and omega-9 fatty acids with antioxidants that help support a healthy inflammatory response.*
The algae in this vitamin D supplement is sourced sustainably, as is the packaging itself, so I also feel good knowing that I’m taking care of my health and minding the health of the planet at the same time.
After about four months of taking vitamin D3 potency+, I can honestly say that my mood has improved significantly.* It started slowly but steadily, until one day I just kind of realized…I’d felt happier, more calm, and less “down” overall.* A pleasant realization to be sure—and also one I was hoping for.
And the beautiful thing about an improved mood is that when you’re feeling better mentally, you have more energy and drive to do additional things that help you feel good. For instance, as my mood started to improve, I had more motivation to work out and make healthy dietary choices, which further fueled this wonderful cycle of feeling better and better.
While antioxidant activity is an ever-vital (and valid) feature of healthy aging, promoting cellular integrity and protecting our genes is the other significant part of the longevity equation. One accurate way to look at the rate of cellular aging and overall longevity is by measuring telomeres.
Telomeres are sequences of proteins that essentially “cap” the ends of DNA strands. They protect our DNA from free radicals, modern toxins, and other potential stressors that can affect our genomic stability. When it comes to longevity, longer telomeres help protect DNA and buffer oxidative stress.
In other words, telomere length (again, longer is better) is a viable biomarker for longevity—and vitamin D plays a part in increasing the activity of the telomerase enzyme4 to maintain telomere length and strength and protect cellular DNA and cells’ ability to replicate.*
“Research studies have observed associations of vitamin D with inflammation, but data in representative older adult studies is lacking,” the study authors explain.
The research involved assessing the levels of both vitamin D and CRP in over 5,000 Irish adults over the age of 50, accounting for any confounding variables. Their analysis, revealed that participants who were deficient in vitamin D had a higher status of CRP.
“In conclusion, older adults with deficient vitamin D status had higher levels of inflammation as measured by CRP,” the study authors write, adding that given inflammation is an important pathological driver of chronic diseases of aging, plus the fact that research shows vitamin D therapy can reduce inflammation in some disease settings, “optimising vitamin D status could represent an effective low risk/low-cost pathway to modulate inflammation in community dwelling older adults.”
Vitamin D, which can be synthesized in our skin in response to sunlight and is also found in small amounts in certain foods, has receptor proteins located in neurons and certain brain cells. It plays a crucial role in protecting the nervous system, maintaining critical brain functions, and preventing oxidative damage to the brain.
Yet, an astonishing half of the population is affected by either vitamin D deficiency or insufficiency, and rates can vary widely based on race and ethnic origin. Vitamin D deficiency is particularly concerning, as it has been associated with cognitive impairment and dementia. Plus, there’s emerging research to suggest adequate vitamin D levels may ward off glucose regulation concerns, including the onset of diabetes.
A recent review of studies focused on vitamin D insufficiency and cognitive function in adults. The review included nine studies involving 69,643 participants with an average age of 53.6 years. It found that individuals with vitamin D deficiency or insufficiency had reduced executive function, processing speed, and visuoperceptual ability. What’s more, five of the studies linked vitamin D deficiency to an increased risk of dementia.
In two of the studies, the severity of memory and cognitive impairment was found to be directly proportional to the degree of vitamin D insufficiency.
One study found that vitamin D supplementation can increase cognitive and memory function, pointing to the potential of this vitamin to combat cognitive decline.
However, it’s important to note the research had some limitations, including the underrepresentation of certain populations, such as people from Africa, Asia, and of Hispanic heritage. The authors also noted that larger randomized controlled trials will be needed to explore the full range of effects of vitamin D deficiency and supplementation, as well as their connection to cognitive health in the aging brain.
Another new study1 looked into the effects of vitamin D on glucose regulation and diabetes risk. It found that adequate vitamin D levels lowered participants’ risk of developing the condition.
Similar to bones and cartilage, teeth are mineralized organs, and minerals (specifically, calcium and phosphate) are utilized to strengthen enamel through a process called tooth mineralization. Similar to its role in supporting strong and healthy bones, vitamin D is involved in proper tooth mineralization.* The essential fat-soluble micronutrient helps the body absorb calcium and phosphate, which are vital for building and maintaining strong teeth, and aids in the regulation of enamel2 and dentin3 formation.*
Interestingly, the relationship between vitamin D and calcium plus phosphate is a symbiotic one. While D helps with the absorption of these minerals, the vitamin D signaling pathways also require sufficient levels of calcium and phosphate in the tooth cells to promote proper mineralization of teeth4.* This fact underscores the importance of achieving nutritional sufficiency for all the essential vitamins and minerals.
“Rheumatoid arthritis is caused by inflammation that leads to tissue damage in the joints,” emergency medicine physician Katie Golden, M.D. explains. “Research suggests that vitamin D deficiency may contribute to the development of rheumatoid arthritis5, as well as correlate with disease severity.”
According to a 2016 review from Clinical and Experimental Rheumatology, approximately 55% of RA patients6 are deficient in vitamin D. Additionally, research shows an inverse relationship between RA and vitamin D, in that activity increases when D status decreases.
“Other studies have suggested that increasing vitamin D intake may help alleviate symptoms,” Golden shares. “This makes sense, given vitamin D plays an important role in bone health.” She adds that most of the existing studies researching the connection between RA and vitamin D are small, so more research is needed.
Vitamin B12 is critical to a number of cognitive functions, such as neurotransmitter production, DNA synthesis1, and maintaining nerve cell health. Sufficient B12 levels are also vital for regulating healthy methylation pathways2 and levels of homocysteine (a biomarker with massive health implications when elevated, including cardiovascular dysfunction and dementia).
When your body isn’t getting enough vitamin B12, it can cause a number of concerning dementia-like symptoms, like confusion, behavior changes, and memory impairment.
Right now, most of the research has been done on a Mediterranean diet, with some research showing that people who eat this way (think: cutting out processed junk and loading up on fiber-rich veggies, fruits, fish, nuts, beans, legumes, olive oil, fermented foods, and some meat) have a 30 to 50% lower risk of depression.
But many experts agree that there may not be one diet that’s optimal for mental health. A number of dietary approaches, provided they include the right balance of brain-boosting nutrients (e.g., omega-3s, vitamin B12, zinc, iron, magnesium, and vitamin D) may do the trick as long as your body can absorb them. Consult with your doctor before deciding which diet is right for you.
To help his patients cover their nutritional bases, Ramsey guides them toward the nutrient-dense food groups that most Americans fall short in: leafy greens, brightly colored “rainbow” vegetables, seafood, and fermented foods. From there, he’ll talk with patients about what food within those categories they might enjoy and how to prep and cook them in a simple, joyful way. As a useful tool, he and a colleague created an antidepressant food list1, featuring the plant and animal foods (oysters, salmon, watercress, and spinach to name a few) that contain the highest levels of nutrients proven to help prevent or reduce depression.
Interestingly, while plant-based diets are often considered the holy grail, they may not actually be ideal for mental health. “There’s some correlational data that people who eat no red meat, or who eat vegetarian diets, are at a much greater risk of depression,” says Ramsey. “This isn’t popular data among the plant-based crowd, but I think it’s important to consider.”
But even so, Ramsey believes it’s his job as a nutritional psychiatrist to help you “feed your brain” regardless of the particular diet you subscribe to—whether that’s Whole30 or vegan. So, if you’re passionate about consuming zero animal products, he’ll provide support and make sure you’re eating and supplementing in a way that supports mental wellness.
Other nutritional psychiatrists, like Ede, take a slightly different approach. While she says the most important food rule for mental health is to eat whole foods and avoid modern processed foods (namely refined carbohydrates and refined vegetable oils like soybean and corn oil), she often suggests that patients experiment with eliminating grains, legumes, and dairy as well.
“I generally recommend what I call a ‘pre-agricultural whole foods diet’ made up of whole plant and animal foods as one of the best ways to meet the brain’s nutritional needs,” she says. While nixing all grains and legumes may sound odd, she says these foods contain phytic acid, which can interfere with the absorption of important brain-healthy minerals like magnesium and zinc; and lectins, which can damage the gut lining and aggravate the immune system.
This approach is enough for most people, but sometimes Ede will go a step further with patients. “For people who have insulin resistance, I recommend a lower-carbohydrate or perhaps even very low-carbohydrate ketogenic version of this same diet.”
Several years ago, Ede met with a 40-year-old woman who’d had lifelong symptoms of procrastination, poor motivation, low energy, distractibility, and disorganization that interfered with her work and home life. She was diagnosed with ADHD and prescribed Adderall, which definitely helped but brought uneven benefits throughout the day and caused unpleasant side effects like constipation.
She gradually removed grains, legumes, dairy, and most processed foods from her diet, which helped her mood and improved her physical health yet did nothing for her ADHD. But when she agreed to try a ketogenic diet this year, her symptoms began to improve within a few days. “She has since stopped taking Adderall and reports that she functions even better when in ketosis than on Adderall, and without any side effects,” says Ede.
Again, this might not be the case for everyone and it’s possible that this woman had a misdiagnosis. The root of ADHD is important to determine, and sometimes patients are treated for ADHD when the real issue is anxiety. In general, ADHD cannot be treated effectively without medication, but anxiety is often more responsive to lifestyle changes like diets.
The truth is, every body is a little bit different, and the fact that there are slightly different approaches within the nutritional psychiatry field is likely a really good sign.
If you’re at all interested in supporting your longevity efforts (like we are), you may have heard that having shorter telomeres is a sign of biological aging—and thus, having longer telomeres is a sign of living a longer life. These little chromosomal caps help protect our DNA from damage, and measuring the rate of their decay over time can give us an accurate prediction for lifespan.
While we don’t quite know if telomere shortening is the cause of death or simply a byproduct of it, one thing is for certain—telomere length is, in fact, associated with biological aging. And as it turns out, having longer telomeres is linked to a reduced risk of dementia as well.
Not only does the formula offer 5,000 IU of vitamin D3 per single gelcap serving, but it’s also derived from organic algae, the highest-quality plant source available (not to mention, its stellar sustainability). The premium supplement also features a unique trio of organic virgin oils (from avocados, flaxseed, and olives) to drive optimal vitamin D absorption, in addition to delivering healthy omega-3 and omega-9 fatty acids with antioxidant and pro-metabolic health properties.*
Just one daily gelcap of our vitamin D3 potency+ promotes vitamin D sufficiency for life, using the latest and greatest in vitamin D technology—but if you need some more convincing, here’s what reviewers are saying about their latest vitamin D numbers since taking vitamin D3 potency+:*
Individuals with a higher intake of vitamin D and higher vitamin D blood levels are less likely to develop MS1, according to a 2018 review from Neurology and Therapy. Specifically, women that consumed approximately 700 IU of vitamin D daily had a 33% lower incidence of MS compared to those who consumed less vitamin D per day.
To put this amount into perspective, 93%2 to 100% of the U.S. population is failing to consume even 400 IU per day. Evidence suggests that 5,000 IU of vitamin D3 daily is the average amount needed to help folks reach and maintain truly optimal vitamin D status [i.e., 25(OH)D serum levels of 50 ng/ml or higher].
Research suggests vitamin D deficiency is also extremely prevalent in multiple sclerosis populations—one small study of 149 MS patients published in the EPMA Journal in 2019 found that 90% were vitamin D deficient3. This is significantly higher than the U.S. adult population (of which 29% are deficient in vitamin D4).
While clinical sufficiency is defined as 30 ng/ml or higher, endocrinologists and other leading wellness experts suggest that 50 ng/ml is the cutoff for true sufficiency—and research on disease prevention suggests a higher 25(OH)D level is far more beneficial for lowering disease risk, including MS. In fact, a JAMA study evaluating over seven million U.S. military personnel found that individuals with vitamin D levels greater than 40 ng/ml were 62% less likely5 to develop multiple sclerosis.
The science is clear: Vitamin D deficiency is extremely prevalent in MS patients; maintaining healthy vitamin D status can help reduce your risk of developing MS.
The results of this massive meta-analysis confirms the compelling benefits of a vitamin D supplement regimen, to promote healthy inflammatory actions, oxidative balance, and immune function, all of which are pivotal for whole-body health and longevity.*
That said, not all vitamin D supplements are created equal. To ensure you’re achieving (and sustaining) a healthy vitamin D status, look for a quality daily supplement like mindbodygreen’s vitamin D3 potency+, which delivers 5,000 IU of organic vitamin D3 plus a trio of organic oils (avocado, flaxseed, and olive) for optimized bioavailability.*
When there is an excess of the neurotransmitter glutamate, it causes a phenomenon called glutamate neurotoxicity that ultimately leads to the death of neurons. According to a 2018 study published by the Journal of the Neurobiological Studies, vitamin D helps exert antioxidant actions in the brain, protecting it from oxidative stress and glutamate neurotoxicity.
Considering the growing global rate of dementia and the fact that 29% of U.S. adults3 are deficient in vitamin D, achieving vitamin D sufficiency should be top priority when developing a proactive care plan for maintaining healthy cognitive function with age. The problem? This can be easier said than done.
