4. Vitamin D:
Vitamin D is now a very important vitamin that has everybody’s attention since a lot of people in the world suffer from vitamin D deficiency, especially during the last couple of years of lockdown where there wasn’t enough exposure to the sun so to help our bodies produce vitamin D.
It has been shown to have tons of benefits to our bone protecting us from developing osteoporosis through controlling calcium and phosphorus homeostasis but it has been recently proven to help our brain maintain its function and enhance our memories through decreasing the soluble and insoluble beta-amyloid peptides that increase in Alzheimer’s disease.
It is one of the best lipid-soluble vitamins with high antioxidant properties which has been an important link in preventing depression and enhancing mood by reducing the buffering of increased calcium in the brain.
It is recommended to take vitamin D supplements as you get old since the elderly population is more likely to develop vitamin D deficiency due to the decreased cutaneous synthesis and the decreased dietary intake of vitamin D containing food along with the increased fat content in their bodies that absorbs the available vitamin D And leave very little concentrations in the blood to be utilized by the brain, taking about 800 IU to 2000 IU daily of vitamin D supplements for most adults, walking in the sun for at least 15 minutes unprotected putting on your sunscreen, and consuming more food with vitamin D like fatty fish like salmon and sardines, egg yolks, fortified milk, and cereal are great ways to load up on vitamin D and preserve our memory and improve our concentration.