Curious about weight loss? Explore if vitamin D can help. Learn how this nutrient might influence your journey and the potential link between vitamin D levels and shedding pounds. Does vitamin D help with weight loss?
Maybe you’ve heard about takingvitamin Dto easedepression,treat acne, or evenhelp ease COVID-19 symptoms. But now people are talking about vitamin D forweight loss?!
No, it’s not just another fad. There’s actually a decent amount of evidence that shows a correlation between vitamin D levels andweight loss.
Here’s the deal on the link between adding some D and weight loss.
What does vitamin D even do?
Vitamin Dis a fat-soluble vitamin you can get from some foods orsupplements. Your bod can also make it when you soak up the sun Sheryl Crow-style.
Vitamin D isvitalfor:
Since not manyfoodsnaturally contain vitamin D, many health professionals recommend that adults get5 to 30 minutes of sun exposureeach day or take a supplement to get the recommended daily intake of600 IU (15 mcg).
If your local weather looks like an endlessly gray “Twin Peaks” highway scene, then you prob aren’t getting enough vitamin D from the sun. According toresearch from 2013, folks who live far north or south of the equator often do not produce enough vitamin D from sunlight.As a result, an estimated50 percentof the global population is low in vitamin D. And some groups are at higher risk of vitamin D deficiency, such as:
What’s the link between vitamin D deficiency and obesity?
Dated research from 2003and2004suggests that a higher body mass index (BMI) andbody fatpercentage are associated with lower blood levels of vitamin D.
One theory is that folks with obesity might eat fewer vitamin D-rich foods, but there isn’t much research to support that link.
Other possibilities are that obesity exposes less skin to the sun and that folks with obesity spend less time outdoors — but again, there doesn’t seem to be any supporting research.
Your body also needs certain enzymes to convert vitamin D into its active form. And, according to a2013 research article, levels of these enzymes tend to be lower in people with obesity. Still, we need more research to find out more about this link.
Does weight affect how much vitamin D you need?
The amount of vitamin D your body needs may be connected to your weight.
A2012 studyfound that if people with obesity were theoretically at their body’s “ideal” BMI, then theywouldbe getting enough vitamin D for their body size.
In another2012 studyof women who were overweight or had obesity, those who lost weight had an increase in their vitamin D levels.
A large2016 reviewechoed this finding, with researchers concluding thatweight and fat lossseem to increase the vitamin D levels of people who used to have obesity.
Studies also suggest that vitamin D levels climb higher as people lose more weight. In a2011 study, researchers found that people who lost 15 percent or more of their body weight experienced vitamin D increases 3 times greater than those who lost 5 to 10 percent of their body weight.
On the other hand, a2014 studysuggests that boosting vitamin D levels in the blood might help reduce body fat and encourage weight loss. So this may be a bit of a chicken-or-egg situation.
tl;dr on obesity, weight, and vitamin D
Obesity seems to be a risk factor for vitamin D deficiency. This is likely because your daily requirement for vitamin D depends on your body size. But since vitamin D also seems to aid in weight loss, there could be something more there.
What are vitamin D’s benefits for weight loss?
So now we know thatweight loss= higher vitamin D levels. In true mathematical fashion, it seems the reverse is also true. Here’s the research breakdown:
How does vitamin D actually help with weight loss?
Someresearch from 2008notes that vitamin D could potentially suppress the formation of new fat cells in the body. Additional2016 researchsupports this finding, showing that vitamin D also seems to suppress the storage of fat cells, which basically makes it hard for fat to form in your body in the first place.
Vitamin D also boosts levels ofserotonin(the “feel-good hormone”), which might play a part in appetite control andincrease feelings of fullnessafter eating. Naturally, this could decrease your calorie intake and, likewise, your body weight.
tl;dr on taking vitamin D to lose weight
Increasing your vitamin D levels might promote weight loss if you’re not already getting enough, especially if you alsoexerciseand eat anutritious diet.
Vitamin Dmight make it harder forfatto form and be stored in your body. It may also increase your levels ofserotonin, which can help you feel more full after eating and may help with weight management.
Vitamin D dosage for weight loss
According to theNational Institutes of Health, adults need at least 600 IU (15 mcg) of vitamin D each day.
Still, it’s not exactly a one-size-fits-all situation, since a decent amount of research suggests the ideal dosage should be based on body weight.
Researchers in a2012 studyadjusted vitamin D levels for body size, calculating that 32 to 36 IU per pound (70 to 80 IU per kilogram) is needed to maintain adequate blood levels.
So, depending on your body weight, this level could be much higher than the current standard upper limit of 4,000 IU per day. Doses ofup to 10,000 IUhave also been reported without any observed negative effects.
Keep in mind that vitamin D can still cause toxicity when consumed in large amounts, so it’s a good idea to talk with a healthcare professional before taking more than the upper limit of 4,000 IU per day.
Psssst:Check out our Greatistvitamin D supplementpicks, from gummies to softgels, and evenvegan vitamin Doptions!
How else can I get more vitamin D?
Need more big D energy in your life? Here’s how to get it.
Some of the topvitamin D foodsto fill up on are:
Sunlightor sun lamps
Venturing into the sun requires adelicate balanceof getting enough vitamin D to feel amazing but not gettingburnt to a crisp(or otherwise harming your skin). Don’t forget theSPF!
Some scientists recommend exposingabout one-thirdof your skin to the sunlight for optimal absorption — so maybe some pants and a tank? According to the recommendation, getting 10 to 30 mins 3 times a week during the summer should be enough for most people with lighter skin.
Since a lot of people with darker skin tones need more vitamin D, they may need more time in the sun.
If you live in a cloudy place, asun lampcan also do the trick.
There’s def a correlation between vitamin D levels and weight. Though experts don’t know for sure what’s at work, people with obesity are more likely to have lower levels of vitamin D. Meanwhile, those who increase their vitamin D levels seem to be more likely to lose fat and weight.
You can get your fill of vitamin D with foods, sunlight, and — if necessary —supplements. When in doubt, talk with a healthcare pro about what’s right for you.
