Vitamin D is an essential micronutrient with significant health benefits, such as improved immunity and stronger bones. Along with many other benefits there is mounting evidence that Vitamin D can help in weight loss. This article takes an insight into vitamin D’s effects on weight loss.
What Is Vitamin D?
Vitamin D, a fat-soluble vitamin, is essential for keeping bones and teeth strong, supporting the immune system and facilitating the absorption of calcium and phosphorus (Trusted Source).
Surprisingly there are not many foods rich in vitamin D naturally; therefore, health professionals recommend alternative ways to fulfil the daily requirements of vitamin D in the body. Vitamin D is present naturally in foods, such as oily fish and is added to processed products such as fortified milk and juice. However, most people’s primary source of vitamin D is sun exposure and taking supplements may be a more reliable method of maintaining adequate vitamin D levels. Daily exposure of 5-30 min of sunlight or taking a vitamin D supplement can help.
According to studies, nearly 50% of people worldwide are vitamin D deficient (Trusted Source). People who are at significant risk of vitamin D deficiency include (Trusted Source):
- Older adults
- Breastfed infants
- Dark-skinned people
- People with limited sun exposure
- Obesity
Vitamin D can Help in Weight Loss
Several studies have examined that vitamin D can help weight loss—supplements containing both vitamin D and calcium benefit the most. For example, in a 2010 study, the research found that increasing vitamin D levels and taking dairy-derived calcium may increase weight loss with a good diet. The study involved 126 overweight women who followed for six months.
However, researchers have yet to find whether taking vitamin D alone rather than in combination with calcium can help weight loss. Studies show that a higher body mass index (BMI) and body fat percentage are associated with lower blood levels of vitamin D (Trusted Source, Trusted Source).
Summary:
Various researches support that vitamin D can help in weight loss and its defeciency can lead to weight gain
Does Low Vitamin D Cause Weight Gain?
There is ample scientific evidence to suggest that low levels of vitamin D are associated with weight gain. Research has noticed that losing weight also helps increase vitamin D levels in the body. Conversely, being obese can be a risk factor for vitamin D deficiency, suggesting that the amount of vitamin D a person requires may depend on their body size.
Another study published in 2019 in the International Journal of Obesity and accepting a growing body of evidence shows that vitamin D supplementation can help lose weight and treat people with obesity. Furthermore, the researchers propose that the relationship between low vitamin D and obesity is clinically meaningful. Further research could lead to developments in the treatment of obesity by healthcare professionals.
Summary:
While there is a relationship between obesity and being low in vitamin D, the nature of the association is not yet fully explained. More research is still needed to conclude if normalizing vitamin D serum levels may help in weight loss.
Does Vitamin D help to Lower Cholesterol?
Vitamin D supplementation may also improve the positive effects of weight loss. For example, in studies conducted on 63 overweight or obese women attributed to a weight-loss program, scientists noticed that women who took 400 IUs of vitamin D and 1,200mg of calcium supplement daily during the 15-week diet had more meaningful improvements in cholesterol levels as compared to those given a placebo for the same period.
How Vitamin D May Prevent Weight Gain
There is a piece of good evidence to suggest that vitamin D can help to prevent weight gain. A 2008 review suggests that vitamin D may be adequate to reduce the formation of new fat cells.
Another study published in 2012 found that vitamin D may help increase satiety and control appetite to reduce overall calorie consumption.12 In another randomized controlled trial published in 2011, vitamin D increased testosterone levels in men, associated with enhanced metabolism and weight loss.
How Much is Vitamin D Necessary?
The National Institutes of Health (NIH) determines that the recommended dietary requirement for Vitamin D is 15 micrograms (mcg) or 600 international units (IUs) per day for healthy children and adults.14
Exposure to sunlight is the natural way to produce body vitamin D in the body. according to the NIH, few foods naturally contain vitamin D. The Dietary sources of vitamin D include:
- Fatty fish
- Animal protein
- Mushrooms
- Fortified foods
In Vitamin deficient people, vitamin D supplements containing 1,000 IUs are often recommended.
How to take VItamin D
Vitamin D is a significant nutrient in the body, but consuming an excessive amount of vitamin D may lead to vomiting, loss of bone density, and other problems. Therefore, it is advised to consult your doctor and have lab tests to determine the level of vitamin D in the body. In addition, long-term or unwanted intake of calcium supplements has adverse effects on your health and wellbeing.
A research letter published in JAMA in 2017, including nearly 40,000 participants from 1999–2014. The study finds that vitamin D supplementation has increased significantly in recent years and warns of the potential adverse effects of excessive vitamin D intake, including kidney and bone problems. However, 1,000 IUs is a standard recommendation for vitamin D deficiency and is considered safe; taking more than 4,000 IUs elevates the risks of excessive intake.
Summary:
Always consult your doctor or healthcare provider before starting the regular intake of Vitamin D supplements.
The Bottom Line
There’s an elaborate relationship between vitamin D status and weight. An adequate vitamin D intake can keep the hormone levels in check and help enhance weight loss and reduce body fat. In parallel, losing weight can increase vitamin D levels in the body and help to maximize its other benefits, such as making bones strong and protecting against illness (29Trusted source, 30Trusted source).
If you have limited exposure to the sun or are at risk of Vitamin D deficiency, it may be an excellent alternative to consider taking supplements. Supplementing with vitamin D helps to keep the weight under control and optimize the overall health. If you’re considering starting taking vitamin D supplements, talk with your primary care provider first. Self-treating and avoiding or delaying standard diagnostic tests may have serious consequences.
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