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Can vitamin D help you lose weight?

27.04.2020
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Vitamin D is a fat-soluble vitamin that you can get from foods or supplements. It can also be produced by the body when your body is exposed to …

Can vitamin D help you lose weight?

Vitamin D is a fat-soluble vitamin that you can get from foods or supplements. It can also be produced by the body when your body is exposed to the sun.

Vitamin D is essential for strong bones and teeth, healthy immune system, and to facilitate absorption of calcium and phosphorus. Since vitamin D is not naturally found in many foods, you need to sunbathe for at least 5-30 minutes a day or take supplements to meet the required amount of 600 IU (15 mcg) daily. Unfortunately, vitamin D deficiency is observed in about 50 percent of people.

Those who are at risk of vitamin D deficiency:

– Older adults
– Breastfeeding babies
– Dark-skinned individuals
– Limited sun exposure

Obesity is another risk factor for vitamin D deficiency. Interestingly, some studies show that getting enough vitamin D can help with weight loss.

Overweight has low vitamin D levels

Studies show that higher body mass index and body fat percentage are associated with low vitamin D blood levels. Some enzymes are needed to convert vitamin D into its active form, and levels of these enzymes may differ between obese and non-obese people.

A 2012 study showed that adjusting vitamin D levels to body size in obese individuals showed no difference between levels in obese and non-obese individuals. This indicates that vitamin D depends on the size of the body it needs, so obese individuals need more vitamin D than normal-weight people to reach the same blood levels. This can help explain why obese people are more likely to be deficient in vitamin D.

Losing weight can also affect your vitamin D level

In theory, a decrease in body size means a decrease in your vitamin D requirement. Vitamin D levels will increase as the amount of vitamin D in the body remains the same when you lose weight. The degree of weight loss can affect the degree in which vitamin D levels rise.

One study shows that even a small amount of weight loss leads to an increase in vitamin D blood levels. In the same study, it was observed that participants who lost at least 15 percent of their body weight experienced three times more increases than those who lost 5-10 percent of their body weight. Also, some evidence suggests that the amount of vitamin D in the blood reduces body fat and can increase weight loss.

High vitamin D can lead to weight loss

Some evidence suggests that getting enough vitamin D will increase weight loss and reduce body fat. At least 20 ng / mL (50 nmol / L) is considered an adequate blood level. One study examined 218 overweight and obese women for a year. Half of the participants who received a restricted diet and sports took vitamin D supplements, while the other half received placebo.

At the end of the study, it was observed that women who met vitamin D requirements lost an average of 3.2 kg more weight than women who did not have sufficient blood levels.

In another study, overweight and obese women were given vitamin D supplements for 12 weeks. At the end of the study, women did not experience any weight loss, but increased vitamin D levels were observed to reduce body fat.

In short, increasing your vitamin D intake can cause weight loss, although more research is needed.

Daily need of vitamin D

Adults between the ages of 19-70 must take at least 600 IU (15 mcg) of vitamin D per day. However, some research suggests that the dosage should be based on body weight, so the amount of vitamin D “the only amount that fits all” may not be determined. Doses up to 10,000 IU per day have been reported to have no adverse effects. Still, vitamin D supplements can cause toxicity when consumed in large quantities. It is best to consult your healthcare provider before exceeding the daily maximum of 4,000 IU.

Final note

It is clear that there is a complex relationship between vitamin D level and weight. Getting enough vitamin D can keep your hormone levels under control, increase your weight loss and reduce your body fat. In turn, losing weight can increase vitamin D levels and help you maximize other benefits, such as strong bones, a healthy immune system.

It may be a good idea to consider taking supplements if you are exposed to the sun in small quantities or at risk of deficiency. Vitamin D supplements can help you keep your weight under control and maintain your overall health.

You can also check the “Vitamin D deficiency symptoms and treatment” article by clicking here.

You can send e-mail for your questions.

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