What happens to your blood pressure when you take vitamin D supplements

Vitamin D is important for many aspects of your health, including your bones, immune system, and muscles. Some studies show that taking daily vitamin D supplements may also help lower blood pressure.

What does the research say?

Research on the impact of vitamin D supplements on blood pressure is mixed. Some research has shown that people with low levels of vitamin D tend to have higher blood pressure.

But when researchers look at what happens when people take vitamin D supplements regularly, the results are mixed. Some studies show a slight benefit, while others show no change.

What seems most promising is that vitamin D might help lower blood pressure if you already have high blood pressure and low vitamin D levels. In these cases, the supplement may offer a small boost in blood pressure management. But even in this case, the hypotensive effect is not guaranteed.

Older adults who have both low vitamin D levels and high blood pressure may benefit the most. For them, taking vitamin D can help improve blood pressure as part of an overall plan that includes a healthy diet, exercise and possibly medication.

How much vitamin D should you take?

There is no single answer to how much vitamin D you should take to lower blood pressure. In research studies, the dose of vitamin D ranged between 800 and 4,000 IU (international units) per day. Interestingly, higher doses do not always lead to better blood pressure results.

Here are the general daily recommendations:

• Infants (0 to 12 months): 400 IU per day
• Children and adults (1 to 70 years): 600 IU per day
• Adults over 70: 800 IU per day

Some people may need more, especially if they are at higher risk of vitamin D deficiency. This includes people with limited sun exposure, darker skin, certain health conditions, or older age. Many experts recommend around 1,000 to 2,000 IU per day for these groups.

If you are not sure how much you need, talk to your doctor. They may order a simple blood test to check your vitamin D levels.

Is it safe to take vitamin D every day?

Most people can safely take vitamin D daily in the recommended amounts. But it is possible to take too much, especially if you use high-dose supplements for a long time.

Taking too much vitamin D can lead to a condition called vitamin D toxicity. This can lead to high levels of calcium in your blood, which can lead to:

• Nausea or vomiting
• Fatigue or weakness
• Confusion
• Irregular heartbeat
• Kidney problems in severe cases

To avoid this, follow the daily recommendation appropriate for your age and do not exceed the safe upper limit of 4,000 IU per day unless your doctor tells you otherwise.