Supplement · Brain health technique
Vitamin D
Evidence grade: Essential
A fat-soluble vitamin acting as a hormone that influences calcium balance, immune function, and brain signaling. Synthesized from sunlight exposure or obtained from supplements as D₂ (ergocalciferol) or D₃ (cholecalciferol).
- Practice
- Supplement
- Principle
- Nourishment
- Tactic
- Foundational Nutrients
- Health domains
- hormonal, metabolic
- Evidence grade
- Essential
- Strength of evidence
- High
- Cost
- Medium
- Effort
- Low
- Time commitment
- Low
How to practice Vitamin D
Check blood levels (target 40–80 ng/mL). Many adults require 1,000–5,000 IU of D₃ daily to maintain sufficiency; some need more in winter or limited sun exposure. Take with meals containing fat for absorption. Combine with vitamin K₂ and magnesium to optimize utilization.
The evidence behind Vitamin D
Vitamin D receptors are widespread in the brain, affecting neurotrophic and inflammatory pathways. Cohort studies link deficiency (<20 ng/mL) to higher risk of depression, cognitive decline, and dementia. RCTs show mixed results but consistent benefit for deficient individuals. Sun exposure, latitude, skin pigmentation, and age influence levels. Excess supplementation can cause toxicity via hypercalcemia.
More Supplement techniques
Take control of your brain health
BetterBrain gives you a personalized protocol of techniques like these, backed by science and tailored to you.