We know Vitamin D is critical for immune function, bone health and mood, but it seems like the super-vitamin has another critical role we hadn't even guessed!
Blood pressure!
Vitamin D Basics:
When your skin is exposed to sunlight, your body produces vitamin D with the help of a type of cholesterol. (Yes, we should all know that a certain amount of cholesterol is essential for good health!) This is why vitamin D is commonly called the "sunshine vitamin." However, getting sufficient vitamin D from sunlight alone can be challenging if you don't work outdoors or frequently engage in outdoor activities, and especially in the winter. Scientists recommend 5 to 30 minutes of unprotected sun exposure per day on the face, arms, and legs, especially between 10 a.m. and 4 p.m.
If you don't eat enough vitamin D-rich foods or get sufficient sun exposure, you may need a supplement. You could have a vitamin D deficiency if you are living in a northern climate, following a vegan diet, feeling depressed, and or have high blood pressure.
Vitamin D & Blood Pressure:
A recent study published on November 12 in the Journal of the Endocrine Society, conducted by researchers at the American University of Beirut Medical Center, has shed light on the potential connection between vitamin D levels and blood pressure. As discussions around vitamin D's health benefits continue to grow, this study provides valuable insights, particularly for older adults and those struggling with hypertension.
There were 221 older individuals included in this study, with an average age of 71 and an average BMI of 30. Just over half were women.
The participants were randomly divided into two groups: one receiving a low dose of vitamin D (600 IU per day) and the other a significantly higher dose (3,750 IU per day). Both groups also took 1,000 mg of calcium citrate daily to ensure adequate calcium intake.
The study lasted one year and began with collecting baseline data, including age, sex, BMI, blood work (vitamin D levels), blood pressure, heart rate, and medical history. Participants attended clinical visits every three months to measure height, weight, and vital signs, complete questionnaires, and return supplement bottles for refills.
To encourage compliance, participants received phone calls every two weeks. Blood work was conducted at the start and again at three, six, and twelve months. After one year of research, data analysis revealed that vitamin D supplementation was linked to reduced blood pressure.
Overall, participants experienced an average reduction of 3.5 mm Hg in systolic blood pressure and 2.8 mm Hg in diastolic blood pressure. In the high-dose group, systolic blood pressure decreased by an average of 4.2 mm Hg, while the low-dose group saw a reduction of 2.8 mm Hg. For diastolic blood pressure, the high-dose group had a reduction of 3.02 mm Hg, compared to 2.6 mm Hg in the low-dose group.
Approximately 42.5% of participants in both groups experienced a decrease in systolic blood pressure of 4 mm Hg or more, while nearly 46% had a decrease in diastolic blood pressure of 2.5 mm Hg or greater.
Researchers also analyzed specific subgroups of participants to refine results.
One of the study authors, Ghada El-Hajj Fuleihan, M.D., M.P.H., said in a press release, "Our study found vitamin D supplementation may decrease blood pressure in specific subgroups such as older people, people with obesity, and possibly those with low vitamin D levels." However, "high vitamin D doses compared to the IOM's recommended daily dose did not provide additional health benefits."
The Institute of Medicine currently recommends that adults up to the age of 70 consume a total of 600 IU (15 mcg) of vitamin D per day, which is the dosage taken by the low-dose group. For individuals over 70, the recommendation increases to 800 IU (20 mcg) per day. The recommended dosages for adolescents and children vary, as do specific conditions, such as pregnancy
Several important points arise from this study. First, participants were taking a combination of calcium citrate and vitamin D, making it difficult to determine if vitamin D alone or the combination lowered blood pressure. However, those with lower baseline vitamin D levels seemed to benefit more, suggesting that increasing low levels could aid in reducing blood pressure. Researchers also found that specific subgroups, such as individuals with a BMI over 30 and high blood pressure, experienced better results. However, since the average age of participants was 71, it's unclear if these outcomes would apply to younger people.
The study also found that the lower-dose group experienced similar blood pressure reductions as the higher-dose group. Since vitamin D is fat-soluble. That means excess is stored in body fat (and the liver) to be used when needed. Because of that, more is not necessarily better. Especially high levels can be dangerous, but those are exceedingly high levels.
As always, getting a vitamin D level test and talking with your doctor is the best way to know how much you should take.
With that said, many people often lack vitamin D and calcium in their diets. It's vital to assess your eating habits. Are you consistently eating foods high in vitamin D? And what about calcium?
If you struggle to include certain foods in your diet due to allergies, budget, or just not liking them, we have a range of excellent products to help!
This is only one study, and the decrease is nowhere near the effectiveness of blood pressure lowering medications, it is one more reason in the overwhelming pile of reasons to make certain you're getting enough!
Sources:
https://www.healthline.com/nutrition/vitamin-d-from-sun
https://www.prevention.com/food-nutrition/g20506205/12-foods-high-in-vitamin-d
https://academic.oup.com/jes/article/8/12/bvae168/7888766
https://www.who.int/news-room/fact-sheets/detail/hypertension
http://www.iom.edu/Reports/2010/Dietary-Reference-Intakes-for-Calcium-and-Vitamin-D.aspx
