What happens to your cholesterol when you start taking vitamin D

 Vitamin D supplements may lower cholesterol, but the evidence is mixed. It's important to stick to recommended doses to prevent side effects.

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How Vitamin D Affects Cholesterol

Vitamin D, also called calciferol, is a fat-soluble vitamin that plays several important roles in the body, including helping with calcium absorption, strengthening bones, lowering inflammation, and influencing the way your body processes cholesterol.

People with low vitamin D levels are more likely to have abnormal cholesterol. Those with normal levels often have better cholesterol.

However, this does not guarantee that taking a vitamin D supplement will improve your cholesterol. Research on how vitamin D affects cholesterol has shown mixed results.

One study found that vitamin D supplements can help lower total cholesterol and low-density lipoprotein (LDL) levels, but do not affect high-density lipoprotein (HDL) levels. Other studies suggest that people with a deficiency may use vitamin D supplements along with other medications to manage cholesterol.

On the other hand, other research suggests that vitamin D has no effect on cholesterol levels at all or even a negative one, significantly increasing total, LDL, and HDL cholesterol levels.

Risks of Taking Vitamin D

There's no strong evidence that vitamin D supplementation lowers cholesterol levels. In fact, vitamin D may decrease the effectiveness of statins, medications like Lipitor (Atorvastatin) and Zocor (simvastatin) meant to lower cholesterol.

Vitamin D is often recommended for people who are deficient or at risk of a deficiency. However, it's having too much in your system (the recommended maximum daily dose of vitamin D is about 4,000 international units (IU)) can be harmful.

High doses of vitamin D supplements may cause nausea, vomiting, confusion, dehydration, extreme thirst, kidney stones, and in extreme cases, kidney failure and irregular heartbeat.

Consider speaking with a doctor to avoid toxicity when using vitamin D daily, especially in higher doses.

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What to Do If You Have High Cholesterol

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

A doctor may recommend the following if your cholesterol level is abnormal, or above 200 mg/dL:

• Cholesterol-lowering medicines, like statins
• Lifestyle changes like dietary changes and exercise
• Monitoring your cholesterol levels regularly

Want to live longer? Experts say these 9 superfoods belong on your plate

 What we eat has a powerful influence on how we age. The right nutrients can boost energy, protect against chronic disease, and keep our bodies and minds strong. There’s no single “longevity diet,” but some foods are rich in compounds that support cellular health and help slow the effects of aging. With expert insights from dietitians, we’re highlighting nine superfoods that may help you add more healthy years to your life. 

How Superfoods Support Longevity

Celebrated for packing a powerful nutrient punch in every bite, superfoods are a smart way to upgrade your diet with disease-fighting compounds. These foods deliver a variety of essential vitamins, minerals, and antioxidants that help maintain energy, strength, and overall well-being as we age. “While there is no recognized definition of a superfood, most foods earn that title thanks to their antioxidant content, disease risk reduction potential, fatty acid profile, and/or high fiber content,” explains registered dietitian Dru Rosales, MS, RD, LD. “All of these benefits can lead to improved overall health, which becomes even more important as we get older and more susceptible to disease.”

 

Kimchi

Aside from its high probiotic content, kimchi also contains antioxidants, fiber, and a mix of key nutrients like vitamins A and C, plus minerals such as iron and potassium. The probiotics help support a healthy gut microbiome, which registered dietitian nutritionist Lena Bakovic, MS, RDN, CNSC, says plays a big role in reducing inflammation, strengthening immunity, and even influencing mood. “Furthermore, the antioxidants and vitamins A and C in kimchi help to contest oxidative stress, supporting the prevention of chronic diseases, and thus potentially contributing to longevity,” she adds. To preserve those beneficial probiotics, enjoy kimchi in its raw fermented form, as a zesty side, sandwich topper, or even tossed into salads.

Turmeric Powder

Research has linked regular curcumin intake, the powerhouse compound that gives turmeric its golden hue, to a range of impressive health benefits. Thanks to its antioxidant and anti-inflammatory properties, curcumin may help manage or even prevent conditions like multiple sclerosis, arthritis, epilepsy, and certain cancers by neutralizing harmful free radicals. It may also offer protection against cognitive decline, like Alzheimer’s. “Since curcumin is absorbed best when paired with black pepper, it’s smart to combine turmeric powder with pepper when cooking to maximize its benefits,” says Rosales.

Blueberries

Just one cup of fresh blueberries delivers a solid boost of vitamin C, vitamin K, and manganese. But what really makes blueberries shine is their high concentration of anthocyanins, the natural plant compounds that give them their deep blue color. “Studies have linked higher anthocyanin intake with a 25% to 32% reduction in heart attack risk, less weight gain over time, and a 26% lower risk for type 2 diabetes,” says Rosales, highlighting the antioxidant’s impressive health perks.As we age, the risk for conditions like heart disease, arthritis, neurological disorders, diabetes, and cancer increases, largely due to inflammatory processes and oxidative stress. “Antioxidants contained in blueberries, like vitamins C and K and minerals like manganese, help fight inflammation and can actually slow the aging process,” Rosales explains. 

Avocado

Loaded with heart-healthy monounsaturated fats like oleic acid, avocados also deliver a hearty dose of dietary fiber and a range of micronutrients, including fat-soluble vitamins E and K, B vitamins, and potassium. “The monounsaturated fats in avocados work in helping to reduce LDL ‘lousy’ cholesterol levels, thus supporting cardiovascular health,” explains Bakovic. “Antioxidant vitamins like E and C in avocados help to combat oxidative stress, protecting cellular integrity, and potentially supporting skin health.”

Spinach

This leafy green is loaded with fiber to support gut health and contains key nutrients like iron, magnesium, manganese, and vitamins A and C. “The antioxidants in spinach, namely lutein and zeaxanthin, are beneficial for eye health and can help reduce the risk of age-related macular degeneration,” adds Bakovic, noting that these same compounds may also support cognitive function, which is especially important as we age. To get the most out of spinach’s iron content, strategic food pairing is key. “Because of its iron content, if paired with a whole food high in vitamin C such as a citrus fruit or bell pepper, the nutrient absorption of both iron and vitamin C within these foods will be synergistically enhanced,” says Bakovic.

Kale

Kale earns its superfood status thanks to an impressive lineup of essential nutrients that help protect cells from oxidative stress and maintain vital body functions. “Vitamins A, C, and K contribute to immune health, collagen synthesis, and bone strength—key factors in preventing age-related decline,” says registered dietitian Trista K. Best, MPH, RD, LD. Kale also delivers manganese, a mineral that supports metabolism and antioxidant defenses, along with moderate amounts of calcium, potassium, and magnesium, all crucial for heart health, muscle function, and maintaining bone density as we age.

Lentils

Lentils‘ impressive nutrient profile includes folate, iron, and key minerals like magnesium, potassium, and zinc, along with antioxidants and polyphenols, which work together to reduce inflammation, support heart health, maintain muscle mass, and lower the risk of chronic diseases. “The high fiber content helps lower cholesterol and stabilize blood sugar, while the plant-based protein aids muscle preservation as we age,” says Best. She also notes that folate and iron are essential for maintaining healthy blood and energy levels, reducing fatigue, and supporting cognitive function. “Antioxidants and minerals like magnesium and zinc help combat inflammation and oxidative stress, both of which contribute to age-related decline.”

For the best results, try soaking lentils before cooking, which reduces cooking time and enhances nutrient absorption. “Avoid overcooking, which can break down some nutrients and reduce texture and flavor,” Best advises.

Chia Seeds

Packed with fiber, omega-3 fatty acids, protein and a healthy dose of calcium, magnesium, and antioxidants, chia seeds support longevity and healthy aging by promoting heart health, reducing inflammation, and maintaining strong bones. “The high fiber content aids digestion and helps stabilize blood sugar levels, lowering the risk of chronic conditions like diabetes,” explains Best. “Calcium and magnesium strengthen bones, while antioxidants protect cells from oxidative stress, a major contributor to aging and age-related diseases.” Toss them over yogurt, blend them into smoothies, or let them soak into your favorite overnight oats for a simple nutrient boost.

Tempeh

Packed with protein, fiber, iron, healthy fats including omega-3s, and essential minerals like magnesium, potassium, and calcium, the nutrients in tempeh work together to support longevity and healthy aging by promoting muscle health, heart function, and digestive wellness.

“The high-quality plant protein helps preserve muscle mass, which naturally declines with age, while the fiber content aids digestion and helps prevent chronic conditions like heart disease and type 2 diabetes,” explains Best. “Additionally, the probiotics from tempeh’s fermentation process can benefit gut health, which has been linked to improved immune function and overall well-being as we age. The minerals like calcium and magnesium further support bone strength, which is crucial in preventing age-related bone loss.” Incredibly versatile, slice tempeh and grill it for sandwiches or stir-fries, or crumble it into tacos, spaghetti sauces, or grain bowls for a hearty, flavor-packed plant-based protein swap.

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While it can be easy to focus solely on superfoods for their nutrient-packed punch, it’s your overall eating habits that truly set the foundation for healthy aging and longevity. A simple yet effective place to start is by aiming for five servings of fruits and vegetables each day, cutting back on sugar, and switching to whole grains. “These three habits have been consistently shown to help lower the risk of chronic diseases and are often recommended by health professionals, including registered dietitians and doctors,” says Rosales.

The longevity triad: Small daily changes in sleep, exercise and diet can add years to your life

 A groundbreaking study published in The Lancet reveals that making small, manageable adjustments to sleep, exercise and diet can significantly extend lifespan and improve overall health. Researchers from the University of Sydney analyzed data from 59,078 adults in the UK Biobank, using wearable devices to track sleep and physical activity while assessing diet quality through questionnaires. The findings suggest that minor, synergistic improvements in these three key areas can yield dramatic benefits—potentially adding years to life expectancy while delaying chronic disease onset.

The power of small, combined changes

The study found that even minimal daily adjustments—such as an extra five minutes of sleep, two additional minutes of moderate physical activity and a slight improvement in diet quality (equivalent to an extra half-serving of vegetables or 1.5 servings of whole grains)—could collectively extend lifespan by about one year. For those willing to make slightly larger changes, the rewards increase exponentially:

• 24 extra minutes of sleep per day
• 3.7 additional minutes of moderate-to-vigorous exercise
• A 23-point improvement in diet quality

This combination was linked to four extra years of life. But the most striking finding was that optimizing all three behaviors simultaneously—achieving 7.2 to 8 hours of sleep, 42 to 103 minutes of daily exercise and a high-quality diet—could slash mortality risk by 50%.

Why synergy matters

Unlike isolated health interventions, the study emphasizes the compounding effects of sleep, movement and nutrition working together. Researchers noted that focusing on just one area (such as exercise alone) provides benefits, but combining all three creates a far greater impact on longevity and disease prevention.

For example:

• Sleep: Missing sleep has been linked to cognitive decline, metabolic disorders and weakened immunity. Just 15 extra minutes per night can improve recovery and hormonal balance.
• Exercise: Even short bursts of activity—such as brisk walking—reduce inflammation, enhance cardiovascular health and boost brain function.
• Diet: A diet rich in whole foods (vegetables, lean proteins, healthy fats) supports cellular repair, reduces oxidative stress and prevents chronic illness.

Achievable steps for maximum benefit

The study outlines practical ways to integrate these changes without drastic lifestyle overhauls:

1. Sleep: Gradually increase nightly rest by 15-30 minutes by reducing screen time before bed or optimizing sleep environments.
2. Movement: Incorporate short bursts of activity—like walking, cycling or bodyweight exercises—into daily routines.
3. Diet: Prioritize whole, unprocessed foods, adding more vegetables, nuts, seeds and lean proteins while minimizing refined sugars and industrial seed oils.

A dose-response relationship

The research confirms a clear dose-response effect: The more consistently these habits are practiced, the greater the longevity payoff. For example:

• Minimal effort (small changes) ? 1 extra year of life
• Moderate effort (24 minutes more sleep, 4 minutes more exercise, better diet) ? 4 extra years
• Optimal effort (7-8 hours sleep, 42+ minutes exercise, high-quality diet) ? Up to 9 extra years

While promising, the study acknowledges limitations—such as reliance on observational data and self-reported dietary habits. Further research is needed to confirm causality. However, the findings align with previous evidence that lifestyle medicine—not just pharmaceuticals—plays a crucial role in preventing disease and extending healthspan.

Small shifts, big rewards

The path to a longer, healthier life isn't about extreme diets or punishing workouts. Instead, small, sustainable changes in sleep, movement and nutrition—when combined—create a powerful shield against aging and chronic illness. As the researchers concluded: "Very small, achievable adjustments in these behaviors may offer a powerful public health opportunity."

For those seeking longevity, the message is clear: Start small, stay consistent and let the synergy of sleep, exercise and diet work in your favor.

Ancient staple emerges as modern superfood contender

 In a world obsessed with the next miracle berry or exotic seed, a humble and ancient ingredient has quietly staged a scientific coup. Researchers have now identified bamboo shoots, a centuries-old staple in Asian kitchens, as a potential superfood with a startling capacity to combat some of the most pervasive modern health ailments, including diabetes, heart disease and chronic inflammation.

This revelation comes from the world's first comprehensive academic review of the plant's health impacts, conducted by scientists at Anglia Ruskin University in Cambridge and published in the journal Advances in Bamboo Science. The findings suggest that a global dietary shift, embracing sustainable and natural foods over processed alternatives, may be growing right under our feet.

A grassroots health solution

Bamboo, the fastest-growing plant on Earth with some species stretching up to 90 centimeters daily, has long been valued for its strength and versatility. Yet its edible shoots have remained largely confined to regional cuisines. The new analysis, which synthesized data from human trials and laboratory studies on human cells, paints a picture of a nutritional powerhouse. The shoots are rich in protein, packed with essential vitamins and minerals, low in fat and a robust source of dietary fiber. This composition, the researchers argue, is the foundation of its wide-ranging benefits.

The review's most compelling findings center on metabolic health, the cornerstone of chronic disease. The data indicates that bamboo consumption leads to better glycemic control – a simplified term for the body's ability to manage blood sugar levels. Uncontrolled blood sugar is a primary driver of diabetes, suggesting bamboo could play a role in dietary strategies for prevention and management. Furthermore, improvements were noted in blood lipid profiles, meaning the plant may help regulate cholesterol, thereby reducing a key risk factor for cardiovascular disease.

Gut health and beyond

Aligning with contemporary wellness focus, bamboo shoots demonstrate significant promise for digestive health. Their high fiber content improves bowel function, which can reduce the risk of bowel cancer by limiting the colon's exposure to toxins. Laboratory experiments revealed probiotic effects, meaning bamboo may promote the growth of beneficial gut bacteria, crucial for overall immunity and linked to easing conditions like irritable bowel syndrome. Human studies also confirmed increased anti-inflammatory and antioxidant activity after consumption, helping the body combat the cellular damage linked to aging and chronic illness.

Intriguingly, the research points to a role for bamboo beyond direct nutrition. Compounds within the shoots were found to inhibit the formation of toxic chemicals like furan and acrylamide. These harmful substances can develop in foods during high-temperature cooking methods such as roasting or air-frying. This suggests bamboo extracts could potentially be used as a natural agent to make other foods safer, though the scientists emphasize this application requires much deeper investigation.

A crucial caveat: Preparation is paramount

The review does not shy away from serious warnings. Raw or improperly prepared bamboo of certain species contains cyanogenic glycosides – natural compounds that can release cyanide. Symptoms of poisoning can be swift and severe. Additionally, some bamboo compounds may interfere with thyroid hormone production, potentially leading to goiter, a swelling of the thyroid gland. The researchers provide a critical and simple solution: these dangers are effectively neutralized by pre-boiling the shoots, a standard practice in traditional culinary preparation.

Despite the promising data, the research team, led by public health expert Professor Lee Smith, cautions against premature proclamation. A significant limitation of the current evidence is its scale; only four high-quality human studies met the criteria for their review. While the in-vitro and preliminary human data are strong, the scientists stress that large-scale, rigorous human trials are an absolute necessity before definitive health recommendations can be made to the global public.

"Bamboo shoots are the edible sprouts from bamboo plants," said BrightU.AI's Enoch. "They are known for their crisp, chewy texture and are a seasonal delicacy in many East Asian and Southeast Asian cuisines. They are valued for their nutritional and potential health benefits."

The identification of bamboo shoots as a potential superfood is more than a dietary trend; it is a testament to the enduring wisdom of traditional food systems and the untapped potential of natural, sustainable resources. In an era dominated by synthetic supplements and industrialized food chains, this fast-growing plant offers a compelling narrative: profound health benefits can be found in whole, ancient foods. While science must further validate these benefits through extensive study, the bamboo shoot stands as a powerful symbol. It challenges the modern health paradigm, suggesting that sometimes, the most advanced solutions are not found in a lab's creation, but in nature's timeless and rapidly growing bounty.

Report: Three Underrated Nuts Offer Significant Nutritional Benefits

 A registered dietitian nutritionist has identified three underrated nuts -- Brazil, macadamia, and pistachio -- that provide notable health benefits beyond more common choices such as almonds or cashews. According to Molly Knudsen, M.S., RDN, in an article published Aug. 23, 2026, these nuts contain concentrated nutrients that can support inflammation, heart health, and eye health when consumed in appropriate amounts. The report noted that variety in nut consumption can broaden nutrient intake, with each nut offering distinct advantages without requiring large servings. [1]

Research has shown that nuts, when eaten in moderation, support weight maintenance rather than weight gain, according to findings from the Asia Pacific Journal of Clinical Nutrition cited in a book on nutrition. [2] Knudsen emphasized that incorporating a range of nuts into the diet expands both palate and nutrient intake on a daily basis. [1]

Brazil Nuts: Rich in Selenium, Linked to Gut Health

Brazil nuts are known for their selenium content, with one nut providing approximately 150% of the daily recommended amount, according to U.S. Department of Agriculture data cited by Knudsen. [1] Research cited by the dietitian indicated that Brazil nuts may help reduce inflammation and support gut health, referencing a study published in 2024. [1] The nuts also play a role in thyroid function and antioxidant defense, as noted in reports on selenium. [3]

Because of the high selenium concentration, Knudsen advised consuming only one to two Brazil nuts per day. She suggested practical ways to incorporate them, such as chopping into yogurt bowls or blending into smoothies. [1] Botanically, Brazil nuts are seeds that can quickly turn rancid once shelled, so buying them in shells is recommended for freshness. [4]

Macadamia Nuts: High in Monounsaturated Fats, Low in Carbohydrates

Macadamia nuts contain high levels of monounsaturated fats, the same type found in olive oil, which Knudsen said are well-studied for supporting heart health and helping maintain healthy cholesterol levels. [1] The article described macadamia nuts as naturally low in carbohydrates, making them suitable for individuals aiming to support metabolic health or maintain steady energy levels. [1] Cold-pressed macadamia oil is listed among favorable oils for reducing inflammation and supporting overall wellness. [5]

Knudsen suggested using macadamia nuts to make homemade nut butters or roasting them with salt, noting their use in baked goods such as cookies. [1] The nuts also contain antioxidants that contribute to oxidative stability, according to scientific analysis of macadamia cultivars. [6]

Pistachios: Higher in Protein and Fiber, Beneficial for Eye Health

Knudsen reported that pistachios contain slightly more protein and fiber compared to other nuts, making them a favorable snack option for satiety. [1] The article highlighted that pistachios are an underrated source of the antioxidants lutein and zeaxanthin, which are crucial for eye health, according to the dietitian. [1] Research on pistachios has documented their benefits for digestive, heart, cognitive, and metabolic health. [7]

Knudsen noted that cracking open pistachio shells may help slow down eating and improve awareness of fullness cues. She recommended toasting them for salads or making pesto. [1] Pistachios have a high unsaturated fatty acid content, making them a nutritionally valuable product. [8]

Conclusion: Variety and Storage Recommended

The dietitian emphasized that including a variety of nuts in the diet expands both palate and nutrient intake on a daily basis. [1] Knudsen advised storing nuts in an airtight container out of direct sunlight to prevent rancidity, a practice that preserves their nutritional quality. [1] Nuts are also valued as shelf-stable foods for emergency preparedness, providing nutrition during disruptions. [9]

The article concluded that while almonds, cashews, and peanuts are common, these three nuts offer unique health benefits worth incorporating into regular consumption. According to Knudsen, small servings of Brazil, macadamia, and pistachio nuts can deliver concentrated nutrients that support various aspects of health. [1]