When You Get A Wound Its Slow To Heal
If youve had surgery or some other trauma, and your body is slow to heal, you may be low in vitamin D. This makes sense, given that your immune system needs vitamin D to function optimally. If this sounds like you, get outside and get some sun on your skin every day. A vitamin D supplement may also be in order.
Vitamin D Supplements And Weight
At least one study shows vitamin D may cause weight gain — but only in a very specific group. Asian women living in London who took supplemental vitamin D during pregnancy showed improved nutritional status and enhanced weight gain leading to fewer low-birth-weight infants compared to similar women who didn’t take vitamin D supplements, in a classic study published in the British Journal of Obstetrics and Gynaecology. These results only apply to vitamin D use and weight gain in pregnant Asian women and their infants, though, and cannot be used to make generalizations about weight gain in the general population.
Although vitamin D may be associated with limiting weight gain, it doesn’t necessarily aid in weight loss. Even though low levels of vitamin D may be associated with obesity, taking vitamin D supplements for three months doesn’t help people lose weight, according to a study published in Nutrition & Diabetes in 2015. When study subjects took vitamin D, it didn’t significantly affect their BMI values, even at amounts of up to 4,000 International Units per day, which is the tolerable upper intake level set by the Institute of Medicine.
Is It Ok To Take Vitamin D3 Everyday
Some people may need a higher dose, however, including those with a bone health disorder and those with a condition that interferes with the absorption of vitamin D or calcium, says Dr. Manson. Unless your doctor recommends it, avoid taking more than 4,000 IU per day, which is considered the safe upper limit.
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Common Uses Of Vitamin D3
Vitamin D3 helps support immune health as well as various other important functions in the body. As part of your daily health routine, regular D3 supplementation can help protect you against seasonal and environmental threats. Additionally, by helping support immune cell function and promoting healthy immune responses, D3 can help reduce common oxidative stress.
The role that vitamin D3 plays in supporting bone strength allows it to be an important addition to a daily routine for those looking to maintain strong, healthy bones. As part of a healthy lifestyle, D3 can help achieve optimal peak bone mass to support a healthy musculoskeletal structure at any age.
Finally, vitamin D3 can be used to support heart health. A lack of vitamin D3 in the diet can be associated with high cholesterol, so with regular supplementation, you can promote healthy cholesterol levels to support heart and arterial health.
How Do You Get Shorter
Is it possible to get shorter in height? Theres no feasible way to make yourself shorter intentionally. The long bones that make up your arms and legs stay relatively the same length your entire life. Most of the age-related height loss youll experience comes from compression of the discs between your vertebrae.
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Vitamin D May Improve Lean Muscle Mass Strength And Bone Mineral Density
In addition to reducing belly fat, taking vitamin D for weight loss has important implications in musculoskeletal health. A 2017 study found that combining vitamin D with aerobic exercise and resistance training can result in more calorie loss than exercise alone.
Vitamin D may also help with energy output during strenuous workouts, and the nutrient can increase lean muscle mass over the course of a year. In men, vitamin D can greatly raise internal testosterone levels that prompt weight loss.
Along with exercise benefits, the body stores vitamin D and enables it to play an important role in muscle repair. Muscle tissue has special receptors for vitamin D that enable the nutrient to strengthen muscle fibers and help facilitate recovery from cellular damage.
For example, since the heart is a muscle, this organ also has special receptors for vitamin D. A study published in Circulation Journal found that people low in vitamin D are significantly more likely to develop cardiovascular disease. Therefore, taking vitamin D for weight loss also may help lower the rate of heart-disease risk markers like triglycerides.
Vitamin D may also inhibit the collection of scar tissue and fibroblasts following heart-related trauma. Overall, the vitamin can compound the benefits of cardiovascular workouts and benefit cardiovascular health.
Serotonin may also reduce intermittent feelings of uncontrollable hunger and increase the feelings of fullness after meals, protein shakes or snacking.
Other Uses Of Vitamin D
As mentioned earlier, vitamin D has a significant effect on our mood. It increases the levels of the happy hormone Serotonin. It also affects our mood and sleep regulation. Serotonin plays a major role in controlling our hunger, and it also increases fullness, thereby, decreasing calorie intake and weight gain.
Moreover, higher levels of vitamin D are linked with high levels of testosterone, which triggers weight loss. Several studies reported that higher levels of testosterone can reduce body fat and help keep up with long-term weight loss. Researchers found that vitamin D can reduce cortisol levels. Increased cortisol levels can lead to overeating and weight gain.
Moreover, minimal levels of vitamin D have been related to impaired exercise performance, as lower levels of vitamin D reduces muscle action and skeletal mineralization. Researchers also linked lower vitamin D levels with poor muscle strength, aerobic capacity, and speed. So, if you want to strengthen your muscles and lose weight, you should maintain adequate levels of vitamin D. By doing so, you can lose weight as well as build muscles at the same time. Best of both worlds isnt it?.
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Speed Up Your Metabolism With These Vitamins
Even though you may be overweight, you might not get all the nutrients you need. Dr. Ahmed and our knowledgeable team at Weight No More in Newport Beach, California, determine which vitamins and supplements help fill these gaps in your nutrition. We also recommend certain supplements to speed up your metabolism, which may be sluggish due to a variety of health issues, poor diet, or insufficient exercise.
Health Benefits Of Vitamin D
Vitamin D is a prohormonenot technically a vitaminthats involved in several of the bodys key processes. .
Known as the sunshine vitamin, vitamin D is made by the body as a response to sun exposure. When sunlight hits the skin, the body produces a substance that the liver, then the kidneys, convert to forms that are usable by the body.
Vitamin D is found in a variety of foods, including eggs and milk. But much of the worlds population is deficient in vitamin Dup to 1 billion people worldwide, and 40% of Americans .
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What Recent Studies Show
Dr. Luisella Vigna and his colleagues were involved in a study that aimed for providing insight into the role of vitamin D for weight loss. They had 400 overweight or obese individuals took part in the study and strategized three different groups. The groups included those who consumed 25,000 IU of vitamin D per month, those who consumed 100,000 IU each month and the third group included those who didn’t take any supplements. Each participant followed a low-calorie diet.
Once six months were up, they found that the individuals who had 100,000 IU each month were sufficient in their vitamin D status. Both groups of people who consumed vitamin D had more of a weight reduction and lower waist circumference than the group who didn’t supplement at all.
The group who supplemented 100,000 IU of vitamin D lost an average of 11.9 pounds. Those who consumed 25,000 IU of vitamin D lost an average of 8.4 pounds. Individuals who didn’t take any vitamin D lose an average of 2.6 pounds.
Researchers from this study concluded that vitamin D supplementation in overweight and obese individuals with a vitamin D deficiency reaped weight loss benefits. However, the claim still can’t be set in stone until more research is conducted. Although one study shows a promising correlation, it doesn’t necessarily mean vitamin D is the reason for the weight loss.
Do B12 Vitamins Make You Lose Weight
Do b12 vitamins make you lose weight? Therefore, it cant be concluded that vitamin B12 causes weight loss. More research is needed to determine whether vitamin B12 directly affects body weight or BMI. Some studies show that lower levels of vitamin B12 may be associated with a higher risk of overweight or obesity.
How long does it take to correct a vitamin D deficiency? Simply adding an over-the-counter vitamin D supplement can make improvements in just three to four months time. Vitamin D with a strength of 2000 international units daily is the recommended dose for most adults. However, youll want to chat with your doctor to find whats right for you.
How quickly can you raise vitamin D levels? Various studies have estimated that it takes up to 24 hours for vitamin D3 supplements to raise vitamin D levels in the bloodstream.
Can vitamin D deficiency be recovered? Both the vitamin levels and the symptoms usually respond well to treatment. However, it can take time for bones to recover and for symptoms such as pain to improve. The complications of severe deficiency have been mentioned. Rickets can occur in children, and osteomalacia in adults.
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How Long Does It Take For Vitamin D To Work
There is no set time frame regarding how long it takes vitamin D to start working after you begin supplementation. Some people experience noticeable improvements in symptoms within a few weeks, while others may not be restored from their vitamin D deficiency for up to one year.
The time frame is dependent on a number of factors, including the severity of your vitamin D deficiency, the amount of vitamin D youre taking, the quality of the supplement, and the foods youre eating.
The presence of an underlying health problem contributing to a vitamin D deficiency can also play a major role in how long it takes for supplementation to work. For instance, medical conditions such as Crohns disease and celiac disease can prevent your intestine from properly absorbing vitamin D from the foods you eat. You may require treatment for these conditions before your body can recover from its vitamin D deficiency.
Vitamin D Has Antioxidant And Anti
As one of the 24 micronutrients necessary for survival, vitamin D affects genes within nearly every organ of your body. Vitamin D is responsible for the synthesis of numerous peptides that reduce stress and help the body fight off infection.
The nutrient also engages in molecular signaling to inhibit inflammatory substances from adhering to cell walls and causing stress and inflammation. In addition, the bodys organs also have receptors that turn vitamin D into the activated or hormonal form known as calcitriol.
This hormonal version of vitamin D helps repair cells, fights oxidation, and may even increase longevity. Notably, many of the top antioxidant and anti-inflammatory foods are also great natural sources of vitamin D.
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Risk Factors For Vitamin D Deficiency
If you check the boxes for any of the following, youre at higher risk for vitamin D deficiency. And dont stress yourself out if you do. There are ways to lower your risk!
- You have naturally dark skin
- Youre elderly, or over the age of 70
- Youre overweight or obese
- You dont drink milk
- You dont eat fish
- You dont eat egg yolks
- You spend most of your time indoors
- When you do happen to be outside, you lather yourself in sunscreen
- You live in a northern climate where sunshine is rare
- You live in a large city, where tall buildings obstruct direct sunlight
- You live in a place thats heavily polluted
A 2011 study, published in Nutrition Research, delves deeper into the prevalence of vitamin D deficiency among adults in the United States. For the general population, vitamin D deficiency impacts 41.6%. For certain minority groups, the numbers soar. In this particular study, a whopping 69.2% of U.S. Hispanics, and a shockingly high 82.1% of African Americans were found to be deficient in vitamin D.
As you can see, having adequate vitamin D levels is absolutely necessary for optimal health and well-being. Not only do you need enough vitamin D to have a healthy physical body, you also need enough to balance your moods and mental outlook. Theres a reason we all feel so much brighter and optimistic during sunny days as opposed to cold, grey ones!
Women And Weight Loss
Another study focused specifically on women and weight loss. The researchers followed the same group of women for one year. Over the year, all the women consumed a low-calorie diet and participated in an exercise regimen. Half of the women received a vitamin D supplement, while the other half took a placebo. The results? Those taking the real supplement lost an average of 7 pounds more than women who did not.
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Higher Vitamin D Levels May Aid Weight Loss
Some evidence suggests that getting enough vitamin D could enhance weight loss and decrease body fat.
At least 20 ng/mL is considered to be an adequate blood level to promote strong bones and overall health .
One study looked at 218 overweight and obese women over a one-year period. All were put on a calorie-restricted diet and exercise routine. Half of the women received a vitamin D supplement, while the other half received a placebo.
At the end of the study, researchers found that women who fulfilled their vitamin D requirements experienced more weight loss, losing an average of 7 pounds more than the women who did not have adequate blood levels .
Another study provided overweight and obese women with vitamin D supplements for 12 weeks. At the end of the study, the women didnt experience any weight loss, but they did find that increasing levels of vitamin D decreased body fat .
Vitamin D could also be associated with a decrease in weight gain.
A study in over 4,600 elderly women found that higher levels of vitamin D were linked to less weight gain between visits during the span of the 4.5-year study .
In short, increasing your vitamin D intake may promote weight loss, although more research is needed before strong conclusions can be reached.
Summary:
Getting adequate amounts of vitamin D may enhance weight loss, decrease body fat and limit weight gain.
How Does Vitamin D Promote Weight Loss
Studies suggest that vitamin D could enhance weight loss by potentially reducing the formation of fat cells in the body. It can also increase the levels of serotonin and testosterone. Research has shown that serotonin – a neurotransmitter – may help increase satiety, which can decrease calorie intake and reduce body weight. Similarly, higher levels of testosterone – a hormone produced by the human body – have been linked to a lower body fat percentage and long-term weight loss.
A 2011 study found that men who took vitamin D supplements for one year experienced greater increases in testosterone levels than those who took a placebo.
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Ways Vitamin D Can Benefit Weight Loss
Vitamin D is a fat-soluble vitamin that your body absorbs and stores to stay healthy. This essential vitamin helps the body retain minerals such as calcium, and the nutrient also helps prevent over-absorption of signaling chemicals such as the parathyroid hormone.
In addition, research has shown that vitamin D helps protect the immune system by shielding it from infections and viruses like influenza. Recently, scientists have discovered that blood and most of the organs and tissue within the body contain receptors for this nutrient.
This pathology has important implications for key parts of human anatomy like the circulatory system and the endocrine system. But perhaps the most exciting current research on this nutrient has been in the field of using vitamin D for weight loss.
Belly Fat Linked To Vitamin D Deficiency
A new study reveals that individuals with higher levels of belly fat and larger waistlines are more likely to have lower vitamin D levels.
Currently, in medical circles, vitamin D is the talk of the town.
Produced in our skin on contact with sunlight, it plays a myriad of roles in the human body.
In the past few months, Medical News Today have covered a wealth of research into the group of fat-soluble secosteroids more commonly known as vitamin D.
For instance, recent studies have found that vitamin D might protect against heart failure, diabetes, and cancer, and that vitamin D deficiency causes hair loss.
Vitamin D deficiency has traditionally been linked to bone health, but it may also have a role to play in and autoimmune disease, among others.
With more than
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Vitamin D And Belly Fat Exposed
They discovered that in women, both total and abdominal fat were associated with lower vitamin D levels, but that abdominal fat had the greatest impact. In men, however, lower vitamin D levels were significantly linked with fat in the liver and abdomen.
Across both sexes, more belly fat predicted lower levels of vitamin D.
Rafiq explains, he strong relationship between increasing amounts of abdominal fat and lower levels of vitamin D suggests that individuals with larger waistlines are at a greater risk of developing deficiency, and should consider having their vitamin D levels checked.
Her next step is to understand why this relationship exists. Does a deficiency in vitamin D cause fat to be stored in the abdominal region, or does belly fat decrease levels of vitamin D? It will take more work to tease apart cause and effect.
As Rafiq explains, Due to the observational nature of this study, we cannot draw a conclusion on the direction or cause of the association between obesity and vitamin D levels.
However, this strong association may point to a possible role for vitamin D in abdominal fat storage and function.
Rachida Rafiq
The links between obesity and vitamin D deficiency are growing increasingly robust. The next challenge is working out a way to effectively tackle this issue.
