If you’ve ever heard that vitamin D is good for your bones, you’re not alone.
But did you know it might also play a crucial role in your heart health? According to new research, vitamin D supplements could improve blood pressure, cholesterol, and even blood sugar levels—all major factors in keeping your heart healthy.
The latest study, which reviewed data from 99 randomized controlled trials, suggests that taking an average dose of 3,320 IU of vitamin D per day could have significant cardiometabolic benefits.
But before you run out and start stocking up on supplements, it’s important to take a personalized approach to vitamin D, as not everyone’s needs are the same.
The new research found that taking vitamin D was associated with improvements in several key areas of heart health, including:
- Lowering systolic and diastolic blood pressure
- Reducing overall cholesterol
- Improving hemoglobin A1C, a marker of type 2 diabetes
- Decreasing fasting blood glucose and insulin levels
These findings are especially relevant in today’s world, where heart disease and other cardiometabolic conditions are a growing concern.
But the benefits of vitamin D aren’t just limited to supplements. There’s an even more natural way to boost your vitamin D levels—sunlight.
Dr. Richard Gerhauser, a leading expert in natural health, emphasizes the importance of getting safe sunlight exposure to boost your body’s natural vitamin D production. Spending 15-30 minutes outside between 10 AM and 4 PM can help your skin produce the vitamin D your body needs, without the risks of overexposure. (For more on his recommendations, read more here.)
Getting natural sunlight is one of the simplest and most effective ways to maintain optimal vitamin D levels, especially if you live in an area with plenty of sun. But it’s important to strike a balance—too much exposure can increase the risk of skin damage, so aim for moderate, safe sun time.
While the study found that vitamin D has widespread benefits, it also revealed that not everyone will benefit in the same way. In fact, the researchers highlighted that people with different backgrounds, health conditions, and lifestyles may need varying amounts of vitamin D to achieve optimal results.
For instance, people with lower circulating vitamin D levels—like those over the age of 50 or with a BMI under 30—tend to see greater benefits from supplementation. On the other hand, those who already have sufficient vitamin D levels might not experience the same improvements.
This is why a personalized approach is key.
According to Dr. Simin Liu, one of the authors of the study, “There is certainly truth to the saying ‘One size does not fit all.’” Factors like age, ethnocultural background, body weight, and current vitamin D levels all play a role in how much vitamin D someone needs for optimal heart health.
If you’re considering vitamin D supplements, it’s a good idea to talk to your healthcare provider about your unique needs. They may suggest testing your serum 25[OH]D levels to determine whether you need more vitamin D in your diet or through supplements. This can help tailor your vitamin D intake to your specific health profile.
Here are some ways to personalize your vitamin D strategy:
- Consider Your Age and Health Status
People over 50, those with lower vitamin D levels, or individuals with specific cardiometabolic risks may need a higher dose of vitamin D to see the full benefits. - Get Safe Sunlight Exposure
Dr. Gerhauser recommends getting 15-30 minutes of sunlight per day, especially in the late morning and early afternoon. This natural method of boosting vitamin D is an easy way to improve your health while avoiding the need for high-dose supplements. - Balance Your Diet
In addition to supplements, focus on eating foods rich in vitamin D, such as fatty fish, fortified dairy products, and eggs. These can help maintain your levels naturally while supporting overall health.
Vitamin D may be a powerful ally in improving heart health, but the key to success lies in personalization. Whether through supplements, diet, or sunlight exposure, finding the right balance for your unique needs can make all the difference in protecting your heart and overall well-being.
To sunny days and a healthy heart,
Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team
P.S. Learn more about how hidden pollutants are WRECKING your heart.
Sources:
Berman, R. (2024, October 7). Vitamin D supplements may help improve blood pressure, cholesterol, and insulin. Medicalnewstoday.com; Medical News Today. https://www.medicalnewstoday.com/articles/vitamin-d-supplements-may-help-improve-blood-pressure-cholesterol-insulin#A-personalized-approach-to-vitamin-D
