The Relationship Between Vitamin D and Cholesterol

Vitamin D helps maintain bone health and is found in certain foods, supplements, and sunlight when it interacts with the skin. Cholesterol is a fatty substance found in cells that helps make hormones and vitamin D and aids in digestion.

Vitamin D and cholesterol share a similar pathway for production in the body, but their relationship is complex. Cholesterol is necessary to make vitamin D, and at the same time, vitamin D influences how your body processes cholesterol.

Individuals with low vitamin D levels are more likely to have abnormal cholesterol levels, while those with normal vitamin D levels tend to have better cholesterol levels. Understanding how vitamin D and cholesterol interact can help ensure your levels stay within a healthy range.

Vitamin D, also called calciferol, is a fat-soluble vitamin that plays several important roles in the body. Some roles include:

• Helps absorb calcium, a mineral needed for teeth, bone, and tissue health
• Helps bone growth 
• Prevents the bone from becoming thin or brittle 
• Lowers inflammation
• Regulates immune function

Vitamin D is found in foods like egg yolks, saltwater fish, and liver. Cereals are also fortified with vitamin D or have it added.

Other sources of vitamin D include exposure to sunlight and dietary supplements.

Forms of Vitamin D

You can find two main forms of vitamin D in foods and dietary supplements: vitamin D2 (ergocalciferol) and D3 (cholecalciferol). Vitamin D2 often comes from fortified foods and plant sources, such as mushrooms and fortified dairy or cereal products.

Vitamin D3 is mainly found in animal food sources, such as:

• Fish oil
• Beef liver
• Egg yolk
• Butter

Sunlight can also produce vitamin D3 by interacting with a type of cholesterol found in the skin, called 7-dehydrocholesterol (7-DHC).

Some studies have found that although vitamin D2 and D3 both effectively raise vitamin D levels in the body, they may not do so equally. Vitamin D3 may be a better choice for severe vitamin D deficiency because it is more readily available and better absorbed.

Cholesterol is a waxy, fat-like substance found in all body cells and plays a crucial role in ensuring cells function normally. There are two main types of cholesterol, low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is known as the “bad cholesterol” because it can lead to clogged arteries, while HDL is known as the “good cholesterol” because it helps remove excess cholesterol from the body.

Cholesterol helps:

• Produce estrogen (the main female hormone) and progesterone (the hormone that helps the body prepare for pregnancy).
• Improve heart health
• Produce vitamin D
• Make bile acids, which play a role in the digestion and absorption of fats in the intestines.

Generally, if you’re 20 or older, you want cholesterol levels to be:

• Total cholesterol: Less than 200 milligrams/deciliter (mg/dL)
• LDL cholesterol: Less than 100 mg/dL
• HDL cholesterol: Greater than or equal to 60 mg/dL is best

HDL levels should always be higher, and LDL levels lower. HDL can help lower your risk for heart disease and stroke. The range of HDL required can also vary based on sex. For example, healthy HDL levels for men are above 40 milligrams/deciliter, while for women, they are above 50 milligrams/deciliter.

What’s the Effect of High Cholesterol?

While important for healthy cell function, cholesterol can be harmful to the body if it levels become too high.

High cholesterol is when your total cholesterol level is above 200 mg/dL. Your total cholesterol is calculated by adding the sum of your LDL, HDL, and 20% of your triglycerides (a type of fat in the body). When your cholesterol level is high, particularly LDL, it can lead to the buildup of plaque (fatty deposits) in your arteries.

If left untreated, this buildup can cause:

As cholesterol increases, so does your risk of developing the above diseases. That’s why it’s important to check your cholesterol levels to make sure you’re within the recommended range.

Lower cholesterol levels by:

• Limiting foods high in saturated fats, like cheese, fatty meats, palm oil, fried food, and butter
• Prioritizing naturally high-fiber foods, like oatmeal and beans
• Maintaining an ideal weight
• Getting regular physical activity
• Avoiding smoking
• Limiting alcohol

There are conflicting results on how vitamin D affects cholesterol levels.

One study found that vitamin D supplements can help lower total cholesterol and LDL levels, but do not affect HDL levels. Other studies have shown that people with vitamin D deficiency can use vitamin D supplements in combination with other medications to manage cholesterol levels.

Other studies have found that vitamin D supplementation can significantly increase total, LDL, and HDL cholesterol levels. Some studies have not found that vitamin D has any effect on cholesterol levels.

There is no strong evidence to suggest that vitamin D supplementation will help lower cholesterol levels, but having too much vitamin D can be harmful. The recommended maximum daily dose of vitamin D is about 4000 international units (IU).

High doses of vitamin D supplements may cause nausea, vomiting, confusion, dehydration, extreme thirst, and kidney stones. Extremely high levels of vitamin D can cause kidney failure and an irregular heartbeat. When using vitamin D daily, especially in higher doses, consider speaking to a healthcare provider to avoid toxicity.

That said, there’s no sure way to know if you have high cholesterol without getting tested. If you have high cholesterol, your healthcare provider may recommend lifestyle changes and prescribe medications, such as statins, to help lower your cholesterol levels.

It is best not to use vitamin D to lower cholesterol levels, as studies have shown inconsistent results in managing cholesterol levels. Vitamin D may affect how statins, like Lipitor (Atorvastatin) and Zocor (simvastatin), work. Avoid using high-dose vitamin D supplements if you’re taking any statin medication.

High cholesterol is often detected through diagnostic screening, as it often doesn’t have noticeable symptoms. A lipid profile test is a blood test that measures total cholesterol, LDL cholesterol, HDL cholesterol, and triglyceride levels.

If your cholesterol levels are abnormal, your healthcare provider may recommend the following:

• Place you on cholesterol-lowering medicines, like statins
• Recommend lifestyle changes like dietary changes and exercise
• Monitor your cholesterol levels regularly

While several studies have found that vitamin D may help lower cholesterol levels, other studies have noted an increase in cholesterol. Speak with your healthcare provider before taking vitamin D, as the effects of vitamin D supplements on cholesterol levels aren’t yet well understood.

Instead of a vitamin D supplement, you can try other ways to reduce high cholesterol levels, such as limiting saturated fats, being physically active, maintaining a healthy weight, and avoiding smoking and alcohol.