The cardiovascular system is one of the most important in the human body. Its proper functioning depends on many factors, among which the balance of vitamins and micronutrients plays a significant role. In recent years, scientists have increasingly emphasized the role of vitamin D in maintaining heart health. This vitamin, commonly known as the “sunshine” vitamin, plays a key role not only in strengthening bones but also in preventing cardiovascular diseases. In this article, Baltimore Chronicle will explore how vitamin D affects the heart and blood vessels, the consequences of its deficiency, and how to maintain optimal levels.
What Is Vitamin D and How Does It Work in the Body?
Vitamin D is a fat-soluble compound synthesized in the skin under the influence of ultraviolet rays. It also enters the body through food or supplements. In the body, vitamin D is converted into its active form—calcitriol, which affects many processes.
Main functions of vitamin D:
- Regulation of calcium and phosphorus metabolism
- Support of the immune system
- Influence on muscle strength
- Regulation of cell growth
- Reduction of inflammation
While its impact on the skeletal system was previously the main focus, it is now known that vitamin D receptors are present in almost all organs, including the heart, blood vessels, and endothelium.
How Does Vitamin D Affect Heart Health?
Vitamin D has several mechanisms of action that positively affect the cardiovascular system. It helps regulate blood pressure, prevents the development of atherosclerosis, and reduces inflammation in the body.
Mechanisms of vitamin D influence on the heart:
- Reduces levels of angiotensin II, which lowers blood pressure.
- Improves endothelial function—the inner layer of blood vessels.
- Decreases C-reactive protein levels—a marker of inflammation.
- Prevents left ventricular hypertrophy.
- Improves lipid metabolism in the blood.
Thus, vitamin D may reduce the risk of developing hypertension, myocardial infarction, stroke, and other diseases.
Vitamin D Deficiency: Effects on the Cardiovascular System
Chronic vitamin D deficiency is associated with a higher risk of cardiovascular diseases. It is especially dangerous for the elderly, people with excess weight, diabetes, and chronic kidney disease.
Possible consequences of deficiency:
- Elevated blood pressure
- Deterioration of vascular wall condition
- Heart rhythm disorders
- Increased risk of heart failure
- Higher mortality from heart diseases
According to statistics, more than 40% of the population has low vitamin D levels, many of whom are unaware of it.
Sources of Vitamin D and Daily Requirements
The main source is ultraviolet radiation. However, during the cold season or in low sunlight conditions, additional intake from food or supplements is necessary.
Foods rich in vitamin D:
- Fatty fish (salmon, tuna, mackerel)
- Egg yolk
- Cod liver
- Mushrooms (especially UV-exposed varieties)
- Fortified foods (milk, yogurt, juices)
Table: Approximate Daily Vitamin D Requirement
| Age Group | Daily Intake (IU) |
|---|---|
| Children under 1 year | 400–1000 |
| Children 1–18 years | 600–1000 |
| Adults up to 70 years | 800–2000 |
| People over 70 years | 1000–2000 |
| Pregnant and nursing women | 800–2000 |
Who Is at Risk of Vitamin D Deficiency?
Certain groups of people are at greater risk of deficiency due to lifestyle, health status, or age.
Risk groups:
- People with dark skin (produce less vitamin D under the sun)
- Those who rarely go outside
- Individuals with obesity
- Patients with liver or kidney diseases
- Elderly people
- Infants not receiving vitamin D from food or supplements
How to Determine Vitamin D Levels?
To find out your vitamin D levels, a blood test for 25(OH)D is required. This is the most accurate diagnostic method.
Level categories:
- < 20 ng/mL – deficiency
- 20–30 ng/mL – insufficiency
- 30–50 ng/mL – optimal level
- 100 ng/mL – potential toxicity
How to Support Heart Health with Vitamin D?
Maintaining optimal vitamin D levels is one of the ways to prevent cardiovascular diseases. Keeping it within the recommended range is possible through combined strategies.
Key recommendations:
- Spend more time outdoors (15–30 minutes daily)
- Eat foods rich in vitamin D
- Take supplements as advised by a healthcare provider
- Regularly monitor your 25(OH)D blood levels
- Lead an active lifestyle
Vitamin D plays a crucial role in supporting the cardiovascular system. Its deficiency can lead to serious complications, especially for people with chronic conditions. Timely detection of deficiency, a balanced diet, physical activity, and moderate sun exposure are the foundation of a healthy heart and longevity. One should not underestimate the power of the “sunshine” vitamin, as it can be an invisible ally in the fight against cardiovascular diseases.
Earlier we wrote about how cholesterol affects the brain and blood vessels.