As a child, you're likely not thinking about heart disease, let alone know what it even is. If it were up to you, you may have eaten ice cream everyday for breakfast and never eat your vegetables.

But chances were, your diet and nutrition wasn't up to you - it was up to your parents.

While most of our parents probably made up eat our vegetables and limited our surgary treats, they probably weren't thinking about preventing heart disease in their child either. However, research suggests that not getting enough vitamin D as a child can lead to higher risks of heart disease as an adult.

Benefits of Vitamin D For Your Heart

Most of us associate vitamin D with strong bones or the need to get outside and soak up some sunshine, but its role goes far beyond that. Vitamin D plays an important part in keeping your heart healthy, both as child and as an adult.

For starters, vitamin D helps regulate blood pressure, supports normal blood vessel function, and keeps inflammation in check. When levels are too low, the body can become more prone to high blood pressure and stiffening of the arteries - two major risk factors for heart disease.

Research has also linked vitamin D deficiency to higher cholesterol levels, insulin resistance, and an increased risk of heart attacks and strokes.

One study found that children with low levels of vitamin D had a higher risk of developing arterial stiffness, a condition that can lead to heart problems later in life. (1)

Vitamin D also influences the immune system and helps reduce chronic inflammation. In other words, it’s not just a “bone vitamin.” It’s a whole-body protector, and that includes your cardiovascular system.

So while most kids aren’t worrying about their arteries, their vitamin D levels might be shaping their heart health when they grow up.

How Kids Can Get More Vitamin D

The good news? It’s not hard to help kids get enough vitamin D once you know where to find it. There are a few key ways children can build healthy vitamin D levels, and most of them are simple to work into everyday routines.

1. Sunshine (but not too much)

Our bodies naturally produce vitamin D when the skin is exposed to sunlight. Just 10–30 minutes of sun exposure a few times a week—depending on skin tone, location, and time of year—can help keep vitamin D levels healthy. Aim for time outdoors during mid-morning or late afternoon when the sun isn’t as intense, and always make sure to wear proper skin protection to avoid sunburns.

2. Vitamin D–Rich Foods

Certain foods are naturally high in vitamin D, while others are fortified to help fill the gap. Try to include foods like:

• Fatty fish (like salmon, mackerel, or tuna)

• Egg yolks

• Fortified milk and dairy products

• Fortified cereals

• Mushrooms exposed to sunlight

3. Supplements (if needed)

For kids who live in areas with limited sun exposure, have dietary restrictions, or are at higher risk of deficiency, vitamin D supplements can be a smart option.

The American Academy of Pediatrics recommends that infants, children, and adolescents get 400–600 IU of vitamin D daily, depending on age. Always talk to a pediatrician before starting a supplement. (2)

But What About Adults?

If you didn’t get enough vitamin D as a kid, don’t worry. It’s not too late to start supporting your heart health now. In fact, getting enough vitamin D as an adult is just as important for keeping your heart strong and lowering your risk of cardiovascular disease.

Vitamin D can help regulate blood pressure, reduce inflammation, and keeping blood vessels flexible and healthy. Low levels have been linked to a higher risk of heart attacks, strokes, and even heart failure, especially in people with other underlying risk factors.

So how much do you need? Most health experts recommend that adults get 600 to 800 IU (International Units) of vitamin D per day, but some may need more depending on age, skin tone, sun exposure, and overall health. (3)

Your doctor may suggest a blood test to check your levels and recommend a supplement if needed.

To maintain healthy vitamin D levels:

• Spend time outdoors regularly (15–30 minutes a day if possible)

• Eat vitamin D–rich foods like fatty fish, fortified dairy, and egg yolks

• Consider a supplement—especially during the winter or if you live in cooler climates

Taking care of your heart doesn’t have to be complicated. Sometimes it starts with something as simple as stepping outside or adding a new food to your plate. And whether you're a parent thinking about your child’s future or an adult wanting to stay strong long-term, making sure you’re getting enough vitamin D is a smart step toward better heart health for life.

Sources:

(1) Peterson, C. A., Lerman, L., Anderson, E. J., O'Riordan, M. A., Gidding, S. S., & Daniels, S. R. "Low serum vitamin D levels are associated with increased arterial stiffness in youth with type 2 diabetes." Diabetes Care, vol. 38, no. 8, 2015, pp. 1551-1557. https://pmc.ncbi.nlm.nih.gov/articles/PMC4512141/.

(2) Porto, A., & Abu-Alreesh, S. "Vitamin D for babies, children & adolescents." HealthyChildren.org, American Academy of Pediatrics. https://www.healthychildren.org/English/healthy-living/nutrition/Pages/vitamin-d-on-the-double.aspx.

(3) Mayo Clinic Staff. "Vitamin D." Mayo Clinic, https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792.