Vitamin D and memory: how vitamin affects

Vitamin D and memory: how vitamin affects

Chapter 1: Vitamin D – Solar Hormone and its multifaceted role in the body

Vitamin D, often called “solar vitamin”, is a fat -soluble vitamin that plays a critical role in maintaining bones, immune system and general well -being. It is unique in that it can be synthesized in the skin under the influence of sunlight (ultraviolet radiation type B – UVB) and enter the body with food. Despite the name “vitamin”, in its structure and functions, vitamin D is more reminiscent of the hormone, affecting the expression of genes and regulating a wide range of physiological processes.

1.1 forms of vitamin D: d2 and d3

There are two main forms of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D2 is obtained mainly from plant springs, such as mushrooms exposed to ultraviolet radiation. Vitamin D3, in turn, is synthesized in human skin when exposed to sunlight and is found in animal products, such as fatty fish (salmon, tuna, mackerel), egg yolks and fish oil. Although both forms of vitamin D can increase the level of vitamin D in the blood, studies show that vitamin D3 is more effective in this regard and is better supported in the body.

1.2 synthesis of vitamin D in the skin and factors affecting it

The synthesis of vitamin D in the skin is a complex process depending on many factors. Ultraviolet radiation of the type B (UVB) is necessary for the transformation of 7-dehydrocholesterol, compounds present in the skin, to the previtamin D3. Then Previtamin D3 is spontaneously converted into vitamin D3. The intensity and duration of the exposure of UVB radiation, necessary for sufficient synthesis of vitamin D, vary depending on the geographical latitude, time of year, time of day, cloud, air pollution, the use of sunscreen and skin pigmentation.

People living in the northern latitudes, where sunlight is weaker in the winter months, have a higher risk of vitamin D deficiency. Also, people with darker skin need a longer effect of sunlight for the synthesis of vitamin D due to the larger amount of melanin, which absorbs UVB radiation. The use of sunscreen, even with low SPF, can significantly reduce the synthesis of vitamin D in the skin. Older people also less effectively synthesize vitamin D in the skin, which makes them more vulnerable to deficiency.

1.3 Vitamin D metabolism: Activation in the liver and kidneys

Vitamin D, synthesized in the skin or obtained with food, is not biologically active. It passes through two stages of hydroxylation to become an active form – calcitriol. The first stage occurs in the liver, where vitamin D turns into 25-hydroxyvitamin D [25(OH)D]also known as calciol. Level 25 (OH) D in the blood is the best indicator of vitamin D status in the body.

The second stage of hydroxylation occurs in the kidneys, where 25 (OH) D turns into 1.25-dihydroxyvitamin D [1,25(OH)2D]also known as calcitriol. Calcitriol is a biologically active form of vitamin D and is associated with vitamin D (VDR) receptors in cells throughout the body, having a wide range of physiological effects. This process is strictly regulated to maintain an adequate level of calcium in the blood and ensure the normal functioning of bones, muscles and other organs.

1.4 The role of vitamin D in maintaining bone health and calcium metabolism

Vitamin D plays a key role in maintaining bone health, contributing to the absorption of calcium from the intestines and regulating its level in the blood. Calcium is the main building block of bones, and its sufficient intake is necessary to maintain bone mass and prevent osteoporosis.

When the level of calcium in the blood decreases, vitamin D stimulates the release of calcium from bones to maintain the normal level of calcium in the blood. However, if the deficiency of vitamin D becomes chronic, this process can lead to weakening of bones and increased risk of fractures. Vitamin D is also necessary for the correct mineralization of bones, ensuring their strength and resistance to fractures. In children, vitamin D deficiency can lead to rickets, a disease characterized by soft and deformed bones.

1.5 The influence of vitamin D on the immune system and inflammation

Vitamin D plays an important role in the regulation of the immune system. It modulates the activity of immune cells, such as T cells and B cells, and helps to develop antimicrobial peptides that help fight infections. Vitamin D deficiency is associated with an increased risk of infectious diseases such as flu and respiratory infections.

Vitamin D also has anti -inflammatory properties. It helps to regulate the production of inflammatory cytokines, molecules that are involved in the development of inflammatory processes in the body. Chronic inflammation is associated with the development of many chronic diseases, such as cardiovascular diseases, type 2 diabetes and autoimmune diseases. Vitamin D can help reduce the risk of these diseases, regulating inflammatory processes in the body.

Chapter 2: The connection between vitamin D and cognitive functions: what do research say

The growing number of studies indicates the relationship between vitamin D and cognitive functions, including memory, attention and speed of information processing. Several studies have shown that vitamin D deficiency is associated with a deterioration in cognitive abilities, especially in the elderly. Although the mechanisms underlying this connection are not yet fully understood, it is believed that vitamin D plays a role in protecting the brain from oxidative stress, inflammation and neurodegeneration.

2.1 Vitamin D and Alzheimer’s disease: Potential protective role

Alzheimer’s disease (BA) is the most common form of dementia, characterized by a progressive deterioration in cognitive functions, including memory, speech and thinking. Pathological changes in the brain with BA include the formation of amyloid plaques and neurofibrillar balls, as well as the loss of neurons and synapses.

Some studies show that vitamin D can play a protective role against BA. Vitamin D has antioxidant properties and can protect neurons from oxidative stress, which is one of the key factors in the development of BA. It can also reduce inflammation in the brain, which is also associated with the development of BA. In addition, vitamin D can help remove amyloid beta from the brain, one of the main components of amyloid plaques.

Several epidemiological studies have shown that people with a higher level of vitamin D in the blood have a lower risk of BA. However, additional randomized controlled studies are needed to confirm these results and determine the optimal dose of vitamin D for the prevention of BA.

2.2 The effect of vitamin D on the age -related decrease in cognitive functions

The age -related decrease in cognitive functions is a normal process, which is characterized by a gradual worsening memory, attention and speed of information processing with age. However, in some people, a decrease in cognitive functions occurs faster and can lead to the development of dementia.

Studies show that vitamin D can play a role in slowing the age -related decrease in cognitive functions. Vitamin D can protect neurons from damage caused by oxidative stress and inflammation, which are factors that contribute to the age decrease in cognitive functions. It can also improve blood supply to the brain and contribute to the formation of new neurons and synapses.

Several studies have shown that people with a higher level of vitamin D in the blood have the best cognitive indicators in old age. Reception of vitamin D additives can improve cognitive functions in people with vitamin D deficiency. However, additional studies are needed to determine the optimal dose of vitamin D to maintain cognitive functions in old age.

2.3 Vitamin D and other neurodegenerative diseases: Parkinson’s disease and multiple sclerosis

In addition to Alzheimer’s disease, vitamin D deficiency was also associated with an increased risk of other neurodegenerative diseases, such as Parkinson’s disease (PSU) and multiple sclerosis (RS).

Parkinson’s disease is a progressive neurodegenerative disease that affects the motor system. Pathological changes in the brain with PSU include the loss of dopamine neurons in the black substance, the area of the brain that controls movement. Studies show that vitamin D can protect dopamine neurons from damage and improve motor functions in people with PSU.

Scattered sclerosis is an autoimmune disease that affects the central nervous system. In RS, the immune system attacks Milin, a protective shell surrounding the nerve fibers. Studies show that vitamin D can modulate the activity of the immune system and reduce the risk of RS and the progression of the disease.

2.4 mechanisms underlying the effect of vitamin D on the brain

The mechanisms with which vitamin D affects the brain are complex and multifaceted. Vitamin D affects various aspects of the functioning of the brain, including:

• Neuroprotection: Vitamin D protects neurons from damage caused by oxidative stress, inflammation and toxic substances.
• Regulation of neurotransmitters: Vitamin D is involved in the regulation of the synthesis and release of neurotransmitters, such as dopamine and serotonin, which play an important role in the mood, motivation and cognitive functions.
• Improving blood supply to the brain: Vitamin D can improve the blood supply to the brain, providing neurons with oxygen and nutrients.
• Maintaining the integrity of the hematoencephalic barrier: Vitamin D helps maintain the integrity of the hematoencephalic barrier, which protects the brain from harmful substances coming from the blood.
• Neurogenesis stimulation: Vitamin D can stimulate neurogenesis, the formation of new neurons in the brain, which can help improve cognitive functions.

Chapter 3: Vitamin D: prevalence, symptoms and risk factors

Vitamin D deficiency is a common problem around the world, affecting billions of people. It can be caused by insufficient exposure to sunlight, insufficient consumption of vitamin D with food, problems with the absorption of vitamin D or diseases affecting the metabolism of vitamin D.

3.1 Global prevalence of vitamin D deficiency

The prevalence of vitamin D deficiency varies depending on the geographical position, time of year, age, ethnicity and lifestyle. In general, people living in the northern latitudes, where sunlight is weaker in the winter months, have a higher risk of vitamin D deficiency. Also, people with darker skin, elderly people and obesity people have an increased risk of vitamin D.

According to estimates, about 1 billion people around the world have a deficiency of vitamin D, defined as level 25 (OH) D in the blood of less than 20 ng/ml. A significant part of the population has an insufficient level of vitamin D, defined as level 25 (OH) D in the blood from 20 to 30 ng/ml.

3.2 Symptoms of vitamin D deficiency

Symptoms of vitamin D deficiency can be non -specific and often go unnoticed. General symptoms of vitamin D deficiency include:

• Fatigue and weakness
• Bone pain and muscles
• Frequent infections
• Depression and bad mood
• Hair loss
• Slow wound healing
• Reducing bone density
• Cognitive disorders (in severe cases)

3.3 risk factors for the development of vitamin D deficiency

Some factors increase the risk of vitamin D deficiency:

• Geographical position: People living in the northern latitudes have a higher risk of vitamin D deficiency due to a smaller amount of sunlight in the winter months.
• Pigmentation leather: People with darker skin need a longer effect of sunlight for the synthesis of vitamin D.
• Age: Older people less effectively synthesize vitamin D in the skin and have an increased risk of deficiency.
• Obesity: Vitamin D is fat, and in people with obesity more vitamin D is stored in adipose tissue, which reduces its accessibility for the body.
• Insufficient consumption of vitamin D with food: People who do not consume enough products rich in vitamin D, such as oily fish, egg yolks and enriched products, have an increased risk of deficiency.
• Use of sunscreen: Sunscous cream blocks UVB radiation required for the synthesis of vitamin D in the skin.
• Some diseases: Some diseases, such as Crohn’s disease, celiac disease and liver and kidney diseases, may disrupt the absorption or metabolism of vitamin D.
• Reception of some drugs: Some drugs, such as glucocorticoids and anticonvulsants, can affect vitamin D.’s metabolism.

Chapter 4: Diagnostics and treatment of vitamin D deficiency

Diagnosis of vitamin D deficiency is carried out by measuring level 25 (OH) D in the blood. Treatment of vitamin D deficiency includes taking vitamin D3 additives and increasing exposure to sunlight.

4.1 Measurement of level 25 (OH) D in the blood: normal values and interpretation of the results

Level 25 (OH) D in the blood is the best indicator of vitamin D status in the body. The test results are usually expressed in nanograms for milliliter (ng/ml) or nanomoli per liter (nmol/l).

Normal levels of level 25 (oh) d in the blood:

• Vitamin D deficiency: Less than 20 ng/ml (50 nmol/l)
• Insufficient vitamin D: 20-29 ng/ml (50-75 nmol/l)
• Sufficient level of vitamin D: 30-100 ng/ml (75-250 nmol/l)
• Potential toxicity: More than 100 ng/ml (250 nmol/l)

It is important to consult a doctor to interpret the test results and determine the optimal level of vitamin D for you.

4.2 Treatment of vitamin D deficiency: doses and methods of receiving additives

Treatment of vitamin D deficiency includes the use of vitamin D3 additives. The dose of vitamin D additives depends on the degree of deficiency and individual needs. The doctor may recommend the initial dose for a rapid increase in vitamin D in the blood, and then a maintenance dose to maintain an adequate level.

General recommendations for doses of vitamin D3 additives:

• For people with vitamin D: 1000-5000 IU (international units) per day for several weeks or months.
• To maintain an adequate level of vitamin D: 600-2000 IU per day.

It is best to take vitamin D additives with food containing fats, since vitamin D is fat -soluble and is better absorbed in the presence of fats. It is important to regularly control the level 25 (OH) D in the blood to make sure that the dose of vitamin D additives is adequate.

4.3 Security of taking vitamin D additives: potential side effects and warnings

Vitamin D is generally safe when receiving in recommended doses. However, the use of high doses of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause symptoms such as nausea, vomiting, weakness, constipation and rapid urination. In rare cases, hypercalcemia can lead to more serious problems, such as kidney damage and cardiac arrhythmias.

It is important not to exceed the recommended doses of vitamin D and regularly control the level 25 (OH) D in the blood when taking high doses. People with kidney diseases, hyperparathyroidism and some other diseases should consult a doctor before taking vitamin D.

4.4 Sources of vitamin D in food: products rich in vitamin D, and enriched products

In addition to the synthesis in the skin under the influence of sunlight, vitamin D can be obtained from food. The products rich in vitamin D include:

• Fat fish: Losos, Tunas, Scumbrea and Rural Silver
• Egg yolks
• Fish oil
• Mushrooms exposed to ultraviolet radiation

Some products, such as milk, yogurt, orange juice and breakfast flakes, are also enriched with vitamin D. However, it is important to read labels to find out how much vitamin D is contained in enriched products.

Chapter 5: How to increase vitamin D levels in a natural way: the sun, diet and lifestyle

There are various ways to increase the level of vitamin D naturally, including an increase in the effects of sunlight, the use of products rich in vitamin D, and making changes to the lifestyle.

5.1 Optimization of the effects of sunlight for the synthesis of vitamin D

The effect of sunlight is the best way to increase vitamin D levels in a natural way. However, it is important to observe caution and avoid sunburn. It is recommended to spend 10-30 minutes a day in the sun, several times a week, without sunscreen, when the sun is at a zenith (usually from 10:00 to 15:00).

The amount of time required for sufficient synthesis of vitamin D depends on the geographical latitude, time of year, time of day, cloudiness, air pollution and skin pigmentation. People with darker skin need more time in the sun to synthesize vitamin D.

5.2 Diets rich in vitamin D: Best products and recipes

The inclusion of products rich in vitamin D in their diet can help increase the level of vitamin D. The best sources of vitamin D include oily fish, egg yolks and enriched products.

Here are a few recipes rich in vitamin D:

• Salmon baked with vegetables: Salmon is an excellent source of vitamin D and omega-3 fatty acids. Bake salmon with vegetables, such as broccoli, carrots and pepper, to obtain a healthy and delicious dish.
• Yaichnitsa-Boltuna with mushrooms: Eggs are a good source of vitamin D, and mushrooms that are exposed to ultraviolet radiation also contain vitamin D. Prepare the egg-and-button eggs with mushrooms to obtain a nutritious and rich in vitamin D breakfast.
• Smoothies with yogurt and fruits: Yogurt, enriched with vitamin D, is a good source of vitamin D. Prepare a smoothie with yogurt, fruits and herbs to get a refreshing and useful drink.

5.3 The influence of lifestyle on vitamin D: Physical activity and sleep

Some lifestyle factors can affect the level of vitamin D. For example, physical activity can help improve the absorption of vitamin D, and sufficient sleep is necessary for the normal functioning of the body, including vitamin D.’s metabolism.

Regular physical activity helps maintain the health of bones and muscles, which is important for health in general. A sufficient dream is also necessary to maintain health and well -being.

Chapter 6: Vitamin D and prevention of cognitive impairment: strategies and recommendations

Although additional studies are needed to finally establish the role of vitamin D in the prevention of cognitive impairment, there are strategies and recommendations that can help maintain the adequate level of vitamin D and potentially reduce the risk of cognitive problems.

6.1 Screening for vitamin D: who is recommended to undergo testing and how often

Screening for vitamin D deficiency is recommended for people with a high risk of deficiency, such as elderly people, people with dark skin, obese people and people with certain diseases. The doctor may recommend testing for vitamin D on the basis of individual risk factors.

6.2 maintaining the adequate level of vitamin D: recommendations for nutrition and lifestyle to maintain cognitive health

To maintain an adequate level of vitamin D and maintain cognitive health, it is recommended:

• Regularly exposed to sunlight: Spend in the sun 10-30 minutes a day, several times a week, without sunscreen, when the sun is at a zenith.
• Consume products rich in vitamin D: Include oily fish, egg yolks and enriched products in your diet.
• Take vitamin D3 additives: If you do not get enough vitamin D from sunlight and food, consider the possibility of taking vitamin D3 additives.
• Regularly engage in physical activity: Physical activity can help improve the absorption of vitamin D.
• Sleep enough: A sufficient sleep is necessary for the normal functioning of the body, including vitamin D.’s metabolism.

6.3 The role of vitamin D in the complex prevention of dementia: Integration with other risk factors

Vitamin D is only one of many factors that can affect the risk of dementia. Other important risk factors include:

• Age
• Genetic predisposition
• Cardiovascular diseases
• High blood pressure
• Diabetes
• Obesity
• Smoking
• Lack of physical activity
• Social isolation
• Insufficient cognitive stimulation

Complex prevention of dementia includes the elimination of all these risk factors. This means maintaining a healthy lifestyle, including proper nutrition, regular physical activity, rejection of smoking, maintaining a healthy weight, controlling blood pressure and blood sugar, participation in social activity and cognitive stimulation.

6.4 Prospects for future research: directions and challenges

Additional studies are needed to better understand the role of vitamin D in cognitive functions and the prevention of dementia. Future research should be aimed at:

• Conducting large randomized controlled research: These studies are necessary to confirm the results of observation studies and determine the optimal dose of vitamin D to improve cognitive functions and prevent dementia.
• The study of mechanisms underlying the effect of vitamin D on the brain: It is necessary to better understand how vitamin D affects the brain at the molecular and cellular level.
• Studying the interaction of vitamin D with other risk factors for dementia: It must be understood how vitamin D interacts with other risk factors, such as genetic predisposition, cardiovascular diseases and lifestyle.
• Development of individualized approaches to the prevention of dementia, taking into account the status of vitamin D: It is necessary to develop individualized approaches to the prevention of dementia, which take into account the status of vitamin D and other risk factors.

The study of the influence of vitamin D on memory and cognitive functions is a promising direction of research, which can lead to the development of new strategies for the prevention and treatment of cognitive impairment.