Vitamin D Supplements May Help Lower Blood Pressure and Cholesterol

According to a large meta-analysis of randomized controlled trials, taking vitamin D supplements was linked with better cardiometabolic health.
The study, published online on July 26, 2024, in the journal Engineering, found that a daily median dose of 3,320 International Units (IU) was necessary to achieve these benefits.
Study participants consuming vitamin D had better blood pressure (both systolic and diastolic), total cholesterol, fasting blood glucose, hemoglobin A1C, and fasting blood insulin.

However, the effect was stronger in non-Westerners, older adults, people with lower baseline vitamin D levels, those with lower body mass index (BMI), and those who took the supplement longer. This was especially true regarding glycemic-related measurements.
“Our findings suggest that higher vitamin D levels are required to maintain cardiovascular health in non-Westerners, obese, and older populations,” they wrote. “Consequently, consideration should be given to administering higher doses for longer durations when designing personalized intervention strategies aimed at enhancing cardiometabolic health in these populations.”

How vitamin D supplements were linked with better cardiometabolic health
Their analysis found that, overall, vitamin D supplementation improved all measures of cardiometabolic health throughout the entire population.
The groups who benefited the most were non-Westerners.

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?
Michael Lahey, MD, a physician and preventive healthcare specialist with My Weight Loss Partner, who was also not a part of the study, said that 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.”