Vitamin Intake Calculator for High Cholesterol
Here’s a table outlining key vitamins, their sources, recommended intake, and how they may help manage high cholesterol:
| Vitamin | Recommended Daily Intake | Role in Cholesterol Management | Natural Food Sources | Notes |
|---|---|---|---|---|
| Vitamin B3 (Niacin) | 14-16 mg (men and women) | Increases HDL (“good” cholesterol), lowers LDL and triglycerides | Meat, fish, poultry, fortified cereals, legumes, seeds, nuts | High doses should only be taken under medical supervision, as it can cause side effects. |
| Vitamin D | 600 IU (adults 19-70 years) | May help lower LDL and total cholesterol; anti-inflammatory properties | Fatty fish (salmon, mackerel), fortified milk, egg yolks | Vitamin D deficiency is linked to high cholesterol and heart disease. |
| Vitamin C | 75-90 mg (men and women) | Antioxidant that may prevent LDL oxidation, reducing plaque formation in arteries | Citrus fruits, strawberries, bell peppers, broccoli | Acts more as a preventive measure for heart health than a direct reducer of cholesterol. |
| Vitamin E | 15 mg (adults) | Antioxidant that protects LDL from oxidation, reducing plaque buildup | Almonds, sunflower seeds, spinach, broccoli | Large doses from supplements are not recommended as they may increase the risk of stroke. |
| Folic Acid (Vitamin B9) | 400 mcg (adults) | Lowers homocysteine levels, which may reduce cardiovascular disease risk | Leafy green vegetables, beans, peas, citrus fruits | High homocysteine levels are linked to an increased risk of heart disease. |
| Vitamin B12 | 2.4 mcg (adults) | Lowers homocysteine levels, helping reduce the risk of heart disease | Meat, dairy, eggs, fortified cereals | Vitamin B12 is crucial for maintaining healthy nerve cells and red blood cells. |
| Vitamin K2 | 90-120 mcg (women-men) | Helps prevent arterial calcification and promote cardiovascular health | Fermented foods, meat, cheese, egg yolks | Works synergistically with vitamin D to support cardiovascular health. |
Key Points:
- Niacin (B3) is most directly linked to lowering LDL cholesterol and raising HDL levels but must be taken under supervision due to potential side effects.
- Antioxidants like Vitamin C and E help prevent the oxidation of cholesterol, which is important in preventing plaque buildup in arteries.
- B Vitamins (B6, B12, Folate) may help reduce homocysteine levels, an amino acid linked to increased heart disease risk.
- Vitamin D deficiency may be associated with higher cholesterol levels, although more research is needed.