You must have heard about the advantages of vitamin D for your skin, energy, and bone strength. But did you know the vitamin may be especially beneficial for people with congestive heart failure?

What you need to know:

Vitamin D’s importance for cardiovascular health
Sources of vitamin D
3 Signs of vitamin D deficiency and its impact on heart health
Optimizing vitamin D and heart health

Vitamin D’s importance for cardiovascular health

Vitamin D levels and heart health are complex, with some studies suggesting a link between low levels and increased risk of heart disease, while others show no benefit from vitamin D supplements:

Low levels may increase the risk – of heart disease, heart attacks, strokes, death, and risk factors for heart disease – high blood pressure and diabetes.
Supplements may not help – Recent studies have found that vitamin D supplements may not reduce the risk of heart attacks or strokes.
Benefits level-off – Once adults have sufficient vitamin D levels, higher intake or blood levels of vitamin D don’t reduce the risk of cardiovascular disease further.

Sources of vitamin D

It’s estimated that 80% of adults in India have vitamin D deficiency. Our bodies produce vitamin D when exposed to sunlight. However, getting vitamin D from food or supplements is best.

Dietary sources

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The recommended dietary allowance for vitamin D is 600 international units (IU) for adults under 70 and 800 for adults over 70. Here are seven healthy foods that are high in vitamin D:

Fatty fish like salmon, halibut, and mackerel
Herring and sardines
Cod liver oil
Canned tuna
Egg yolks
Mushrooms
Vitamin D-fortified foods such as cow’s milk, soy milk, orange juice, cereals, and oatmeal

Supplements

Food sources of vitamin D or vitamin D supplements are typically the best way to consistently and safely meet your vitamin D needs. Vitamin D supplements are available in forms D2 and D3, which increase vitamin D levels in the blood. D3 may raise vitamin D levels higher and for longer than D2. Talk to your healthcare provider about the dosage you need.

3 Signs of vitamin D deficiency and its impact on heart health

Some signs of vitamin D deficiency include:

Fatigue, weakness, and muscle pain

Vitamin D deficiency symptoms include feeling tired and sluggish, muscle aches, cramps, and weakness. Muscle cramps are involuntary painful contractions and tightening of your muscles. These symptoms arise because vitamin D is essential for calcium absorption and muscle function. When levels are low, muscles can’t function properly, leading to weakness and pain. Fatigue occurs as the body struggles to maintain energy levels without sufficient vitamin D. This deficiency can negatively impact heart health.

Bone pain and increased risk of fractures

Aching bones and muscles can be a sign of vitamin D deficiency. It can cause bone or hair loss, frequent illness, or bone fractures with no clear cause. Vitamin D is crucial for calcium absorption and is necessary for bone strength and health. Without adequate vitamin D, bones become weak and brittle, leading to pain and a higher likelihood of fractures, even from minor injuries. Low vitamin D levels can adversely affect heart health, straining the cardiovascular system. The weakened bone structure, coupled with cardiovascular risks, underscores the importance of maintaining adequate vitamin D levels.

Increased risk of heart disease and stroke

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Vitamin D deficiency can increase the risk of heart disease, including heart failure and coronary artery disease, and may be a predictor of worse survival in heart failure patients. Low vitamin D levels can lead to higher blood pressure, increased arterial stiffness, and chronic inflammation, key risk factors for cardiovascular diseases. The deficiency impairs calcium regulation, contributing to the buildup of arterial plaque, which can lead to atherosclerosis, heart attacks, and strokes. Insufficient vitamin D can exacerbate existing heart conditions, further elevating the risk of severe cardiovascular events.

Optimizing vitamin D and heart health

Here are some ways to optimize vitamin D for heart health:

Eat foods rich in vitamin D: Eat foods that naturally contain or are fortified with vitamin D, as mentioned above.
Get moderate sunlight exposure: Sunlight exposure can help you maintain adequate vitamin D levels. Aim for sun exposure between 10 a.m. and 3 p.m., while minimizing the risk of skin cancer.
Consider supplements: If your vitamin D levels are low and you have congestive heart failure, your doctor may recommend supplements. However, too much vitamin D can be harmful, so consult a healthcare professional before starting supplements.
Maintain a healthy lifestyle: To support heart health, you must exercise, eat a balanced diet, manage your body weight, and watch your cholesterol and blood pressure.
Drink water: Drinking enough water helps your kidneys flush out excess vitamin D. Aim for 8 glasses of water a day.
Vitamin D helps your body absorb calcium, which is important for bone health. It plays an important role in your body’s systems. Optimize intake of vitamin D for heart health as mentioned.

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