Some studies suggest vitamin D can help improve cholesterol levels but research is mixed.

About 86 million U.S. adults have high or borderline high cholesterol levels, according to data from the Centers for Disease Control and Prevention (CDC).

However, less than half of these people are getting the medical treatment they need to lower the amount of low-density lipoprotein (LDL), or “bad” cholesterol, in their blood. High LDL levels can increase your risk of cardiovascular disease or an event like a stroke or heart attack.

Cholesterol itself isn’t a bad thing. Your body makes cholesterol and circulates it through your bloodstream. Some forms of cholesterol help the body’s healthy function. There’s also good high-density lipoprotein (HDL), or “good” cholesterol.

Some research suggests that vitamin D (aka the “sunshine vitamin”) may influence LDL and HDL levels. But if managing cholesterol levels was as simple as getting some sunshine and absorbing vitamin D, everyone would do it. So, what’s the link between vitamin D and cholesterol?

Vitamin D serves many purposes within the body, but its main function is to promote calcium absorption.

You can get vitamin D through your diet and by going out in the sun. However, sunscreens (especially SPF 8 or higher) can block some of the skin’s absorption of the vitamin.

Vitamin D undergoes several changes within the body before it’s put to use. From there, vitamin D can help:

  • keep your bones healthy
  • improve cardiovascular function
  • keep your lungs and airways healthy
  • boost muscle function
  • your body fight infections
  • protect against cancer

Vitamin D is necessary for your health. When you don’t get enough, you have a deficiency. This can lead to brittle bones, as well as rickets in children.

There’s conflicting information when it comes to the link between cholesterol and vitamin D. However, recent research supports a connection.

A 2023 study of 15,600 people found that people with lower vitamin D levels are more likely to have high cholesterol. However, this doesn’t prove a “cause and effect” relationship. Still, researchers noted that vitamin D may play a role in regulating how the body metabolizes lipids like cholesterol.

A 2019 systematic review concluded that vitamin D supplementation could reduce:

Researchers in that study did not find any beneficial effect on HDL cholesterol.

However, a 2023 systematic review did find that vitamin D supplementation could help boost HDL. Researchers there concluded that vitamin D could be an effective complementary therapy to help manage cholesterol levels, especially in people with a deficiency.

A 2024 systematic review found conflicting results in people with type 2 diabetes. Researchers found that vitamin D supplementation improved HDL and triglycerides, but not LDL.

Further long-term and high quality studies are needed to draw more precise conclusions. The National Institutes of Health (NIH) notes that there’s still insufficient evidence to determine whether vitamin D can reduce the risk of cardiovascular disease.

But with the host of benefits that vitamin D provides to those who use it, there’s still no deterrent to using vitamin D as part of your healthy lifestyle.

According to the NIH, most people need 15 micrograms (mcg) or 600 international units (IU) of vitamin D each day, though the recommended dosage varies with age.

Sources include:

Food

Salmon, tuna, and mackerel are good sources of naturally occurring vitamin D. Trace amounts of vitamin D are in dairy products and egg yolks.

Almost all American milk is fortified with synthetic vitamin D, making dairy products a good source of vitamin D. Some cereals are also fortified with vitamin D.

Check your food labels to see how much vitamin D you’re already getting through your diet before using supplements.

Sun exposure

Most people get at least some vitamin D through exposure to the sun. Research suggests that 5 to 30 minutes outside, especially between 10 a.m. and 4 p.m. at least twice a week, will give you the ideal amount of sun exposure.

This is a bit tricky because applying sunscreen to the skin can prevent vitamin D from being absorbed into the bloodstream. However, extended time outside without sunscreen can damage your skin and result in skin cancer and other side effects.

Recent research suggests that sunscreen only minimally reduces vitamin D production and that sun protection strategies are still important.

It’s also important to note that people with darker skin tones require more time in the sun to produce the same amount of vitamin D as people with lighter skin tones. This is because melanin in the skin prevents some vitamin D production.

Supplements

Dietary vitamin D supplements usually come in one of two forms: D2 or D3. While they have similar effects, D3 may be more potent, according to a 2024 systematic review.

Many multivitamins contain one or the other. You can also purchase liquid drops or stand-alone capsules if you wish to take a dietary supplement that contains only vitamin D.

Vitamin D rarely causes adverse side effects. However, too much vitamin D can cause a condition called hypercalcemia.

Hypercalcemia occurs when there’s too much calcium in your bloodstream. Symptoms or complications of hypercalcemia may include:

Daily vitamin D use is safe in doses up to 100 mcg (4000 IU) for people ages 9 and up.

As with any supplement, monitor your vitamin D dosage closely and seek medical advice if you’re unsure about anything.

About 92 million people in the United States use statins to manage their cholesterol levels. Statins have the potential to reduce the amount of vitamin D your body produces.

However, a 2020 study found that older adults on statins had higher vitamin D levels, though researchers don’t quite understand why.

Consuming too much vitamin D may also cause certain statins to be less effective. That’s because the same enzyme is involved in metabolizing both vitamin D and the medication. Too much vitamin D in your bloodstream may lead to not having enough of the enzyme to metabolize your statin medication.

Another cholesterol-lowering drug, cholestyramine, can prevent absoption of vitamin D and other fat-soluble vitamins, like vitamin A. If you’re on cholestyramine in any form, talk with a doctor about vitamin D supplements.

Pros

  • Research links higher vitamin D levels with lower cholesterol levels.
  • Recent research suggests taking vitamin D supplements may reduce “bad” cholesterol and increase “good” cholesterol.
  • Some studies suggest vitamin D may improve cardiovascular function, but research is mixed.
  • Vitamin D offers other significant health benefits, especially bone health.

Cons

  • Too much vitamin D may cause hypercalcemia and related symptoms.
  • Too much vitamin D may make statins less effective.

Regardless of the effects on cholesterol, vitamin D plays an important part in keeping you healthy.

You can boost vitamin D levels by spending some time in the sun, eating foods fortified with it, or taking vitamin D supplements.

If you have high cholesterol, talk with a doctor about strategies for lowering it.