Vitamin D Supplements May Help Lower Blood Pressure and Cholesterol

Vitamin D supplements may help boost your cardiometabolic health in several ways, including improved blood pressure and cholesterol.
According to a large meta-analysis of randomized controlled trials, taking vitamin D supplements was linked with better cardiometabolic health.
How vitamin D supplements were linked with better cardiometabolic health
To conduct their study, the team searched several large databases of medical research to identify all relevant studies.
Altogether, 99 suitable studies were found that included a total of 17,656 participants.

These participants ranged in age from 6 to 75 years, with a median age of 50.35.
Both Western and non-Western countries were included.
The researchers extracted data from the studies in order to learn how effective vitamin D supplementation was in improving cardiometabolic risk factors.
They also looked at how people’s ethnocultural background (Western versus non-Western), baseline vitamin D levels, BMI, vitamin D dosage, age, and length of supplementation influenced the prevention of cardiovascular diseases.
Their analysis found that, overall, vitamin D supplementation improved all measures of cardiometabolic health throughout the entire population.

How much vitamin D should you take per day?
Akanksha Kulkarni, a Registered Dietitian Nutritionist at Prowise Healthcare, who was not involved in the study, advised that it is necessary to get a blood test prior to supplementing to see what your current vitamin D levels are.
“This test is usually performed by your doctor, who will also give you guidance on how to administer the dose if necessary,” she said.
She urges caution because vitamin D can build up to toxic levels if taken in excess for too long.
It can cause calcium to build up too high, contributing to kidney stones and even bone damage, according to Kulkarni.

Excess calcium buildup can also cause symptoms such as:
• nausea
• vomiting
• weakness
• frequent urination
People should avoid taking large amounts of vitamin D without visiting a doctor, she stressed.
However, if you do opt to take a supplement, the National Institute of Health’s Office of Dietary Supplements says the recommended amount of vitamin DTrusted Source for adults 19-70 is 600 IU daily. This amount rises to 800 IU over the age of 70.

Up to 4,000 IU daily is considered to be safe. Anything above this should only be taken under a doctor’s supervision.
What are the healthiest ways to get vitamin D?
One of the best ways to get adequate vitamin D is through sun exposure.
“Natural production of vitamin D requires only moderate amounts of sunlight, 10-30 minutes, 2-3 times a week,” he said.

“But one should not expose their skin to the sun without protection to prevent skin harm,” added Lahey, noting that too much unprotected sun exposure can raise your risk for skin cancer.
“Tanning beds are the worst and should be strongly discouraged,” he added.

You can also get plenty of vitamin D from foods like fatty fish, fortified dairy products, and egg yolks, said Lahey. There are times, however, when supplementation could be advisable.
“This is especially important during winter or in such regions where the sun does not shine through most of the year,” he said. “Lack of sun and proper diet can be met with supplements to ensure that your body has the right vitamin D it requires.”