What Happens to Your Blood Pressure When You Take Vitamin D Supplements

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

What Does the Research Say?

The research on how vitamin D supplements impact blood pressure is mixed. Some research has found 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 small benefit, while others show no change at all.

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 to begin with. In these cases, the supplement may offer a small boost in managing blood pressure. But even then, the blood pressure-lowering effect isn’t guaranteed.

Older adults who are both low in vitamin D and have high blood pressure may benefit the most. For them, taking vitamin D may 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’s no one-size-fits-all answer to how much vitamin D you should take to lower blood pressure. In research studies, the dose of vitamin D has ranged from 800 to 4,000 IU (international units) per day. Interestingly, higher doses don’t always lead to better results for blood pressure.

Here are the general daily recommendations:

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

Some people may need more, especially if they’re 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 1,000–2,000 IU per day for these groups.

If you’re unsure how much you need, talk to your doctor. They may order a simple blood test to check your vitamin D level.

Is It Safe to Take Vitamin D Every Day?

Most people can safely take vitamin D every day at the recommended amounts. But it is possible to take too much, especially if you’re using high-dose supplements for a long time.

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

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

To avoid this, stick with the daily recommendation for your age, and don’t exceed the safe upper limit of 4,000 IU per day unless your healthcare provider tells you otherwise.