Benefits and Suggested Dose of Vitamin D for Weight Loss
Ready to dive into the world of weight loss and vitamin D? Let's explore if this sunshine vitamin could make your journey slimmer!
Think of Vitamin D as your all-arounder - it's not just for boosting your mood, improving skin health, or helping you combat COVID-19. Yep, you heard it right; it might also help slice off those extra pounds!
Wondering why? A fair bit of evidence shows a correlation between Vitamin D levels and weight loss. But, before you pop Vitamin D pills like candy, it's important to understand the connection.
What does Vitamin D do exactly?
Vitamin D, the sunshine nutrient, can be obtained from certain foods or supplements or even through basking in the sun. This vital vitamin plays roles in:
- keeping your bones and teeth strong
- keeping your immune system strong
- helping your body properly absorb calcium and phosphorus
Yet, many foods do not contain much Vitamin D, so many health experts recommend sunbathing for 5 to 30 minutes a day or popping a supplement to meet the recommended daily intake of 600 IU (15 mcg).
But, if it's always gloomy and gray outside where you live, chances are you're not getting enough Vitamin D from the sun. Research indicates that people living far from the equator often struggle to produce enough Vitamin D from sunlight, and around 50% of the global population is Vitamin D deficient.
Different groups are at higher risk, such as older adults, breastfeeding infants, people with darker skin tones, folks who don't get enough sun, and those with obesity.
Could Vitamin D Levels and Weight Levels be Connected?
The link between obesity and low Vitamin D levels can be traced back to research from 2003 and 2004, which suggests that individuals with higher BMI (body mass index) and body fat percentages have lower blood levels of Vitamin D.
One theory is that individuals with obesity may consume fewer Vitamin D-rich foods. However, little research to back this up exists.
Other alternatives include the possibility that obesity could expose less skin to the sun and lead people to spend less time outdoors. Still, there seems to be a lack of supporting research for this theory as well.
It's also worth noting that your body needs specific enzymes to convert Vitamin D into its active form. Research has found that levels of these enzymes tend to be lower in people with obesity. However, more research is needed to fully grasp this link.
Does Weight Impact How Much Vitamin D You Need?
Your body's Vitamin D needs can depend on your weight, indicating that increased weight might call for increased Vitamin D.
One study found that if people with obesity were theoretically at their ideal BMI, they would be able to meet their Vitamin D needs based on their body size.
On the flip side, another study showed that women with obesity who lost weight experienced an increase in their Vitamin D levels. The review echoed this finding, concluding that weight and fat loss can result in increased Vitamin D levels for former obese individuals.
Furthermore, studies suggest that Vitamin D levels can rise more as individuals lose more weight. In one study, individuals who shed 15% or more of their body weight saw Vitamin D increases 3 times greater than those who lost 5-10%.
However, a study from 2014 suggests that increasing Vitamin D levels in the blood might help reduce body fat and encourage weight loss, raising questions about whether this could be a chicken-or-egg situation.
Tl;dr on the Connection Between Obesity, Weight, and Vitamin D
Obesity appears to be a risk factor for Vitamin D deficiency. It seems that your daily requirement for Vitamin D depends on your body size, but since Vitamin D may also aid in weight loss, there could be something more there.
What Are Vitamin D's Weight-Loss Benefits?
A positive correlation seems to exist between weight loss and Vitamin D levels. Between studies, evidence builds that Vitamin D can indirectly promote weight loss if deficient, especially when combined with exercise and a healthy diet:
- Researchers in a 2018 study found that women who were overweight or obese experienced weight reductions, decreases in BMI, waist circumference, and hip circumference after taking Vitamin D supplements for 6 weeks.
- Research in 2014 demonstrated that women with obesity who ate a calorie-restricted diet and exercised for 1 year lost more weight – an average of 7 pounds more – when they received a Vitamin D supplement compared to those who did not have sufficient Vitamin D levels in their blood.
- Another study from 2012 showed that women who were overweight or obese taking Vitamin D supplements for 12 weeks did not lose weight but did experience decreased body fat.
- Researchers even found that taking Vitamin D could help keep the pounds off for the long run. A 2012 study of 4,600 women ages 65 and older discovered that higher levels of Vitamin D were linked with less weight gain over 4.5 years.
How Does Vitamin D Help With Weight Loss?
By suppressing fat cell formation and decreasing the storage of fat cells, Vitamin D may make it more challenging for fat to form and be stored in your body. Additionally, boosting serotonin levels, the "feel-good hormone," could help curb appetites and increase feelings of fullness after eating, ultimately leading to lower calorie intake and potentially smaller body weight.
Can Taking Vitamin D Help You Shed Pounds?
Increasing your Vitamin D levels could potentially promote weight loss if you're deficient, especially when supported by regular exercise and a healthy diet. Keep in mind that individual Vitamin D requirements may vary, making it essential to consult your healthcare provider for personalized advice on dosage and supplementation.
Vitamin D, often associated with bone and immune system health, might also contribute to weight loss. A correlation between low Vitamin D levels and obesity has been observed, but the reasons for this link remain unclear. Some theories suggest that individuals with obesity may consume fewer Vitamin D-rich foods or spend less time in the sun, while others point to lower levels of enzymes needed for Vitamin D conversion in people with obesity. Studies show that increasing Vitamin D levels can indirectly promote weight loss, particularly when combined with a healthy diet and exercise. However, more research is needed to fully understand the connection between Vitamin D, obesity, and weight loss.
