Vitamins that help lower blood pressure and blood sugar are great for people over 50.

Scientists from Peking University and other Chinese research institutions, in collaboration with experts at Columbia University and the Center for Global Cardiovascular Health, Brown University (USA), meta-analyzed 99 studies, including 17,656 participants, with an average age of about 50.

People who supplemented with vitamin D had better blood pressure (both systolic and diastolic)

The authors extracted data from studies to investigate the effectiveness of vitamin D supplementation in improving cardiometabolic risk factors.

The results found that vitamin D supplementation improved all markers of cardiometabolic health, according to the health site Healthline .

Specifically, people who supplemented with vitamin D had better blood pressure (both systolic and diastolic), total cholesterol, fasting blood glucose, HbA1c, and fasting blood insulin levels.

In particular, the effect was stronger in people who were vitamin D deficient, not obese, aged 50 years or older, and those who used vitamin D for more than 3 months.

And the average dose needed to achieve these benefits was 3,320 international units (IU) daily. But the authors also emphasize that doses vary from person to person, as everyone responds differently.

The results suggest that obese and older adults need higher levels of vitamin D to maintain heart health, the researchers said.

How much vitamin D should I take each day?

Ms. Akanksha Kulkarni, a nutritionist at Prowise Healthcare (UK), recommends caution because vitamin D can be toxic if taken in excess over a long period of time.

She stresses that it's best to consult your doctor before taking large amounts of vitamin D.

The National Institutes of Health says the recommended daily intake of vitamin D for adults ages 19 to 70 is 600 IU, and for adults over 70 it's 800 IU.

Doses of 4,000 IU per day are considered safe. Anything higher should be taken under medical supervision.

The best way to get enough vitamin D is to get exposure to sunlight.

The best way to supplement vitamin D

Dr. Michael Lahey, a preventive health care physician working in the US, said the best way to supplement enough vitamin D is to get exposure to sunlight. Just a moderate amount of sunlight, 10-30 minutes, 2-3 times a week.

Dr. Lahey says you can get plenty of vitamin D from foods like fatty fish, fortified dairy products, and egg yolks, according to Healthline .

Source: https://thanhnien.vn/loai-vitamin-giup-ha-huyet-ap-va-duong-huyet-cuc-hay-cho-nguoi-50-tuoi-185241011174233773.htm