Why Vitamin D Deficiency Accelerates Brain Aging — Episode 102
Auto-extracted preview. These recommendations were transcribed and classified from the episode audio. Timestamps link to the source; classifications are not yet editorially verified.
What Rhonda Patrick recommended
In transcript order-
Rhonda Patrick recommends vitamin D supplementation, typically 2,000–4,000 IU/day, to correct deficiency and reduce dementia risk.
“everyone should probably be supplementing with at least some vitamin D
Dosage2,000–4,000 IU per day to maintain 25-hydroxyvitamin D blood levels between 30–60 ng/mL (sweet spot 40–60); avoid >80 ng/mLCaveatsTest 25-hydroxyvitamin D annually to ensure appropriate dosing; don't exceed 80 ng/mL.Certaintyexplicitstrong endorsement -
Alternative
For people with mild cognitive impairment, 800 IU/day of vitamin D for a year was associated with cognitive improvements.
“800 IUs of vitamin D daily for a year, they had significant improvements
Dosage800 IU per day for at least one yearCertaintyhedgedrecommendation -
Alternative
Vitamin D3 supplementation was associated with a 37% lower dementia risk in the discussed study.
“using vitamin D3 was associated with a 37% lower risk of dementia
CaveatsAll forms of vitamin D were associated with risk reduction; form did not matter.Certaintyhedgedrecommendation -
Rhonda recommends getting an annual blood test to measure 25-hydroxyvitamin D and target 30–60 ng/mL.
“getting a simple blood test is one of the best things you can do
DosageAnnual 25-hydroxyvitamin D blood test; target 30–60 ng/mL (sweet spot 40–60), avoid >80 ng/mLCertaintyexplicitstrong endorsement