The cheap supermarket supplement that can stave off dementia. Find out if you could benefit from this 10c daily tablet

A cheap, everyday supplement may help reduce the risk of dementia. 

Dementia is Australia’s second leading cause of death, with an estimated 433,300 people living with the condition, according to the latest data.

Professor Elina Hypponen, Director of the Australian Centre for Precision Health at the University of South Australia, describes it as a ‘syndrome that can be caused by many different diseases which, over time, destroy nerve cells and damage the brain’.

Yet the exact causes of dementia remain unclear.

New research, however, suggests that vitamin D deficiency may raise the risk of developing dementia – and that a simple supplement could help.

‘The evidence for the link between vitamin D deficiency and dementia appears to be relatively strong,’ Professor Hypponen tells Daily Mail. 

‘However, the dementia association appears to be restricted to very low vitamin D concentrations, and evidence suggests that it will be helpful to raise levels only if those are very low.’

To find out if you have vitamin D deficiency, order a blood test through your doctor.

Vitamin D capsules are among the most affordable supplements, with a 60-tablet bottle of Blackmores D3 costing just $7 – about 11 cents per tablet. 

In 2022, Professor Hypponen co-authored a study at the University of South Australia using data from 294,514 UK Biobank participants. 

The study found low levels of vitamin D were associated with lower brain volumes and an increased risk of dementia and stroke. 

Professor Hypponen said the people with the lowest concentrations of vitamin D had ’79 per cent higher odds of developing dementia compared to those with no deficiency’.

The findings offer hope to patients and families affected by dementia – though more research is needed. 

‘There is very limited clinical trial evidence and we still do not have formal proof that having vitamin D supplementation could prevent dementia,’ Professor Hypponen clarifies.

‘It is very challenging to conduct definitive clinical trials in this space, as to prove the effect we would need to leave some people with vitamin D deficiency without treatment over a long period of time, which of course is not something ethical committees may easily approve.’

How much vitamin D do we actually need? 

Most Australians can get enough vitamin D from the sun. 

According to Professor Hypponen, from September to April, just a few minutes of sun exposure most days is usually enough.

But during winter – and for certain at-risk groups, such as those who are housebound, wear protective clothing, or have darker skin – supplements may be beneficial. 

‘As we get older, our ability to synthesise vitamin D gets weaker, so older adults need typically a bit more than younger people,’ Professor Hypponen says.

‘Typical recommendations vary between 400 IU per day to 800-1000 IU per day of vitamin D3, which for most people represent intakes that are both safe and adequate.’ 

British father-of-two Phil O’Neill-Dwyer was struck by the findings. His mother was diagnosed with early-onset dementia in 2019, aged just 58.

‘The idea that something as simple as keeping up with vitamin D can possibly help protect long-term brain health really hits home,’ Phil told Daily Mail.

‘Right now I’m travelling in Southeast Asia with my wife and kids, so I’m getting plenty of sun without even trying. 

‘Back in England our typical day-to-day was sorely lacking vitamin D – for at least half the year, it’s generally dark when people are leaving for work, indoors all day, and coming home in the dark.

‘For me, this is the kind of thing I’ll act on straight away. Even if the effect turns out to be minimal, it’s still worth it. At the same time, I wish we’d known about this sooner.’ 

For Sydney mother-of-two Kristy Adler, the research is also important. Her mother was diagnosed with early-onset Alzheimer’s at 59.

‘After my mum’s diagnosis, I’m always looking for ways to reduce my risk,’ Kristy, 36, told Daily Mail.

‘Low vitamin D as a risk factor doesn’t surprise me, but I don’t think many people realise it.’

Kristy said her body doesn’t absorb vitamin D well from sunlight, so she maintains her levels through diet, supplements and safe sun exposure.  

‘This research is a great reminder to be proactive – not just for myself, but for my children, too.’

What else can we do to protect our brains as we age? 

After 65, keeping our brains healthy often comes down to simple, everyday habits.

Eating well and staying physically active are essential.

But staying active isn’t just physical, Professor Hypponen says – mental and social engagement are just as important.

‘Keeping both your body and mind active, alongside healthy lifestyle choices, is one of the most powerful ways to protect yourself against dementia and other chronic diseases,’ she said.

‘For dementia, as well as other diseases that might be affected by vitamin D, the key thing is to maintain healthy levels – there’s no need for high intakes.’