Nootropic profile
Vitamin D
A fat-soluble vitamin essential for calcium absorption and bone health, increasingly recognised for its neuroprotective properties and role in cognitive function. Often called the "sunshine vitamin," it acts more like a hormone in the body, with receptors found throughout the brain.
Best for
Educational only: this is not medical advice. Always check with a qualified healthcare professional before starting any supplement.
What is Vitamin D?
Vitamin D is a unique nutrient that functions both as a vitamin and a hormone, playing crucial roles far beyond its traditional association with bone health.
What it does for you
Community and editorial ratings, out of 5:
How to take it
- Maintenance (General Health): 600–800 IU (15–20 mcg) daily for adults, as recommended by health authorities for bone and general health.
- Cognitive Support: 1,000–2,000 IU (25–50 mcg) daily, the range commonly used in studies showing improvements in mood and cognitive outcomes.
- Deficiency Correction: 2,000–4,000 IU (50–100 mcg) daily, or up to 50,000 IU weekly under medical supervision for severe deficiency.
- Upper Safe Limit: 4,000 IU (100 mcg) daily for adults; higher doses should only be taken under medical guidance with regular blood monitoring.
Watch out for
- Common Side Effects: At recommended doses, side effects are rare. Excessive intake (over 4,000 IU daily long-term) may cause nausea, vomiting, weakness, and...
- Drug Interactions: May interact with corticosteroids (reducing absorption), weight-loss drugs like orlistat (reducing absorption), cholesterol medications,...
- Pregnancy and Breastfeeding: Generally safe at recommended doses (600–800 IU daily). Higher doses up to 4,000 IU daily appear safe based on research....
- Medical Conditions: Those with hypercalcaemia, kidney disease, sarcoidosis, or hyperparathyroidism should consult healthcare providers before supplementing.
The science, if you're curious.
- Increases brain-derived neurotrophic factor (BDNF) levels, supporting neuronal growth, survival, and synaptic plasticity essential for learning and memory...
- Regulates calcium homeostasis in neurons, modulates oxidative stress, and reduces neuroinflammation, protecting brain cells from damage and degeneration.
- Stimulates phagocytosis of amyloid-beta peptides and enhances brain-to-blood efflux transport by increasing P-glycoprotein expression, potentially reducing...
- Influences the production and regulation of neurotransmitters including dopamine, serotonin, and acetylcholine through gene expression modulation in...
Where to find it
- Sunlight: The body produces vitamin D through skin exposure to UVB rays (10–30 minutes of midday sun several times per week).
- Fatty Fish: Salmon, mackerel, sardines, and fish liver oils are rich dietary sources.
- Other Foods: Egg yolks, beef liver, and fortified foods including milk, cereals, and orange juice.
- Supplement Forms: Vitamin D3 (cholecalciferol, preferred form) and vitamin D2 (ergocalciferol). Available as capsules, soft gels, tablets, gummies, and liquid drops.
- Combination Supplements: Often combined with vitamin K2, calcium, or magnesium for synergistic benefits.
The research
Vitamin D deficiency and depression in adults: systematic review and meta-analysis
Anglin RE, Samaan Z, Walter SD, McDonald SD - British Journal of Psychiatry
Low vitamin D levels are significantly associated with depression, and supplementation improves depressive symptoms.
Vitamin D deficiency is associated with cognitive decline: results from the InCHIANTI study
Llewellyn DJ, Lang IA, Langa KM, Melzer D - Journals of Gerontology Series A
Severe vitamin D deficiency was associated with 60% greater risk of substantial cognitive decline over 6 years.
Frequently asked
A fat-soluble vitamin essential for calcium absorption and bone health, increasingly recognised for its neuroprotective properties and role in cognitive function. Often called the "sunshine vitamin," it acts more like a hormone in the body, with receptors found throughout the brain.
The main benefits people report from Vitamin D are: Cognitive Enhancement, Energy, Focus, Longevity, Memory, Mood.
Maintenance (General Health): 600–800 IU (15–20 mcg) daily for adults, as recommended by health authorities for bone and general health.Cognitive Support: 1,000–2,000 IU (25–50 mcg) daily, the range commonly used in studies showing improvements in mood and cognitive outcomes.Deficiency Correction: 2...
Common Side Effects: At recommended doses, side effects are rare. Excessive intake (over 4,000 IU daily long-term) may cause nausea, vomiting, weakness, and...Drug Interactions: May interact with corticosteroids (reducing absorption), weight-loss drugs like orlistat (reducing absorption), cholestero...
Increases brain-derived neurotrophic factor (BDNF) levels, supporting neuronal growth, survival, and synaptic plasticity essential for learning and memory...Regulates calcium homeostasis in neurons, modulates oxidative stress, and reduces neuroinflammation, protecting brain cells from damage and deg...
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