Increasing Vitamin D Intake Naturally
You can get some vitamin D simply by spending time in the sun without sunscreen, although during certain seasons, or if the day is smoggy or cloudy, it may not be possible to get all of your vitamin D this way. When substances in your skin are exposed to the proper wavelength of ultraviolet radiation from the sun, your body can convert them into vitamin D. Spending between 5 and 30 minutes in the sun with your face, back, legs or arms exposed and not covered with sunscreen at least twice a week between the hours of 10 a.m. and 3 p.m. may be enough to meet your vitamin D needs, according to the Office of Dietary Supplements.
You can get vitamin D from food, too. For example, a 3-ounce serving of salmon has about 556 International Units of vitamin D, a cup of fortified orange juice provides about 137 International Units and a large egg has about 41 International Units, all of which are found in the yolk. A cup of nonfat fortified milk can have up to 124 International Units of vitamin D, and a serving of fortified cereal may have 40 international units or more of vitamin D. Tuna, fortified dairy products, liver, sardines and cheese all provide dietary vitamin D as well.
Does Vitamin D Affect Weight Loss
It is possible to lose weight and decrease body fat by getting enough vitamin D. Maintaining a healthy hormone level can help you lose weight. As a result, losing weight can increase your vitamin D levels and help you maximize its other benefits, such as maintaining strong bones and protecting against illness .
How Much Vitamin D Is Needed To Lose Weight
To lose weight, you would have to do several things other than supplying your body with enough vitamin D. However, to answer your question, approximately 20ng/ml or 50 nmol/L of vitamin D levels is the optimum value. To get the best out of your weight loss journey, also consider eating a healthy diet and exercising regularly. Getting Vitamin D naturally, which is through sun exposure is highly suggested.
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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.
How To Manage Your Weight During Vitamin Intake
People should monitor weight gain during increased vitamin intake. During some instances, a sudden step-up may impact the bodys system to maintain a healthy weight over a longer period. Similar to a crash diet approach to lose weight, one should be careful when gaining weight too fast. The problem starts when attempting extreme measures to gain weight with supplements. It may not present a sustainable weight management approach.
If your body experiences deficiencies related to vitamin shortages, the system needs to rectify the imbalance. Vitamins and weight gain stay debatable opinions. Researchers aim to develop an understanding of the reaction between the system and additional daily vitamin use. If a person takes too many vitamins, it acts similarly during the overconsumption of medicines. Too much of a good thing creates negative effects. Using vitamin B, for example, requires a balanced approach, especially during the use of vitamin B injections. These injections can become problematic if used extensively.
A person who attempts to lose weight may feel that added nutrients prevents a person from managing their diet. Important to remember that, during some instances, an individual may feel bloated during additional use of vitamins. In addition, if a persons body attempts to tone muscles, it can also increase weight.
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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.
How Does Vitamin D Help In Weight Loss
Many theories hypothesize the relationship between obesity and low vitamin D levels. Many researchers have found that people who are overweight and obese tend to consume fewer vitamin D-rich foods. Whereas some researchers point out their behavioral differences, and obese people tend to expose themselves less to sunlight. Therefore, they may not be absorbing enough sunshine vitamin from the sun.
However, recent studies concluded that vitamin D can help in weight loss, and people with vitamin D deficiency had a higher body fat percentage and higher body mass index. Furthermore, certain enzymes that are essential to activate the vitamin D may vary between nonobese and obese people.
Another research shows that vitamin D requirements depend on body size, and there is no difference between vitamin D levels in nonobese and obese people. This goes to say that overweight and obese individuals need more vitamin D than people with normal body weight. This is why obese people might have vitamin d deficiency.
Moreover, losing weight can impact your vitamin D levels. A theoryalso states that a reduction in body size would decrease the requirement of vitamin D. As the amount of it remains the same in the body, weight loss would increase the vitamin D levels. Some evidence shows that people with an increase in levels of vitamin D in the blood lost more weight and body fat.
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Effect Of Weight Loss On Serum 25d
In a meta-analysis, the WMD in the change in serum 25D between subjects who were randomly assigned to weight loss and subjects who were randomly assigned to weight maintenance was 3.11 nmol/L and was significant . In a meta-analysis of nonrandomized trials, serum 25D significantly increased by 4.85 nmol/L in subjects in weight-loss groups compared with subjects in weight-maintenance groups. Overall, in both randomized and nonrandomized trials, the relative increase in serum 25D in the weight-loss group was also significant . No heterogeneity was detected in randomized, nonrandomized, and overall meta-analyses . There was no evidence of publication bias or small study effects .
Does Vitamin D Cause Constipation
Vitamin D may only cause constipation if you take too much. However, vitamin D itself doesnt directly cause constipation. Instead, constipation is caused by elevated blood calcium levels. Again, vitamin D intoxication is very rare and related to very high levels of vitamin D. If youre suffering from constipation, take a good look at your diet and any other supplements you may be taking iron is a common culprit behind constipation and other digestive issues.
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Are Vitamin D And D3 The Same
There are five forms of vitamin D: D1, D2, D3, D4, and D5. However, D2 and D3 are the two most important forms used by your body. Vitamin D2 is available in the form of a supplement called ergocalciferol, while vitamin D3 is available in the form of a supplement called cholecalciferol.
Vitamin D is naturally synthesized in your body as vitamin D3, so essentially, these vitamins are the same. How do you know which form of vitamin D youre buying if the supplement label just says vitamin D? Read the ingredients list to confirm it says cholecalciferol, which is vitamin D3.
Youre Down And Depressed
There are times in our lives when a heavy veil falls over our mind and body. This could be due to loss and/or times of uncertainty. But for many, it occurs once a year, as soon as the days become shorter and the sun loses its presence in our lives. This is known as seasonal affective disorder .
SAD is a very real condition for a lot of people. And lack of vitamin D from sun exposure is the primary culprit. It makes sense then, that low vitamin D and depression go hand-in-hand. A 2008 study, published in the Journal of Internal Medicine, shows the direct correlation between low vitamin D and depression. Participants in the study who were overweight and/or obese found significant relief from their blues after taking high doses of vitamin D over a medically supervised period of one year.
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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.
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.
Can You Get Vitamin D From The Sun
If you have fair skin and live in a sunny climate like Florida, it may be possible to receive all the vitamin D you need from the sun. Just 10 minutes of sunlight at midday without sunscreen while wearing shorts and a tank top can provide you with about 10,000 IUs. But since fair skin is more prone to sunburn, its important to use caution and protect yourself from skin cancer. If you plan on being outside for longer than 10 minutes, use sunscreen or cover your skin to avoid sunburn. If you have darker skin, continue taking vitamin D supplements even during the summer.
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How Does The Supplement Work
The exact correlation between vitamin D and weight loss has not been clearly established. However, there are several theories. Some studies have suggested that vitamin D could reduce the formation of new cells or suppress fat cell storage. The nutrient also increases levels of serotonin, which plays a crucial role in controlling appetite.
Vitamin D For Weight Loss
I have two questions about vitamin D. First, can it really help you lose weight as I recently heard? And how much is too much?
Andrew Weil, M.D. | August 3, 2015
Weve known for some time that vitamin D deficiency is associated with developing obesity, and with health problems linked to obesity. The latest on this subject comes from a study presented at the 2015 European Congress on Obesity, which demonstrated that correcting levels of vitamin D could help you lose weight provided that tests find that you actually are vitamin D deficient. Thats not a very high bar to reach considering that vitamin D deficiency is widespread in the United States.
To explore whether vitamin D supplements could help people shed excess pounds, researchers at Italys University of Milan analyzed data from 400 obese or overweight patients from 2011 to 2013. The patients were all put on a low-calorie diet and were divided into three groups. Those in the first group took no vitamin D supplements. Group two received supplement totaling 25,000 international units per month, and group three took 100,000 IUs per month.
Andrew Weil, M.D.
Daniel V. Dudenkov and Tom D. Thatcher et al, Changing Incidence of Serum 25-Hydroxyvitamin D Values Above 50 ng/mL: A 10-Year Population-Based Study. Mayo Clinic Proceedings, May 2015, DOI: http://dx.doi.org/10.1016/j.mayocp.2015.02.012
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Signs And Symptoms Of Vitamin D Deficiency
Vitamin D deficiency isnt typically associated with noticeable symptoms unless the deficiency is severe, so most people dont know theyre deficient until they have a blood test. However, prolonged, severe deficiency can result in the following symptoms (
- dental abnormalities
- heart problems
If you recognize any of the above symptoms, make sure to discuss them with your healthcare provider to rule out a vitamin D deficiency.
Why Are We So Vitamin D Deficient
Many people across the globe are deficient in this essential vitamin for a number of reasons. First off, its hard to get vitamin D through sources of food alone. While egg yolks and some fatty fish contain vitamin D, they dont contain enough to give us what we need over the long term.
The primary source of this essential nutrient is the sun itself. And weve all been taught to stay out of the sun, because the sun causes skin cancer, right? Like anything and everything, moderation is key including sun exposure. To prevent a vitamin D deficiency, you need to let your skin drink in the sun in moderate amounts, without sunscreen.
If you think you may be low in vitamin D, you can ask for a blood test from your doctor to confirm your levels. X-rays to check for bone loss are also available, as bone loss is a surefire sign you need more vitamin D. And you can take the proper steps to increase your vitamin D intake, which well discuss further on.
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What Are The Risk Factors For Vitamin D Deficiency
Certain risk factors can make you more likely to develop a vitamin D deficiency. For example, spending most of your time indoors without exposure to natural sunlight can increase your risk of vitamin D deficiency.
Other risk factors for vitamin D deficiency include:
- Working indoors
- Limited dairy and fish intake
- Living where sun exposure may be limited at times
- Being an older adult
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.
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What Is Vitamin D
Vitamin D is essential for maintaining strong bones and teeth, keeping your immune system healthy and facilitating the absorption of calcium and phosphorus .
Because vitamin D is not found naturally in very many foods, most health professionals recommend getting at least 530 minutes of sun exposure daily or taking a supplement to meet the recommended daily amount of 600 IU .
However, those living too far from the equator may not be able to meet their requirements through sun exposure alone. At certain latitudes, very little vitamin D can be produced by the skin for up to six months of the year (
- Dark-skinned individuals
- Those with limited sun exposure
Obesity is another risk factor for deficiency. Interestingly, some evidence suggests that getting enough vitamin D could help with weight loss.
Vitamin D is a fat-soluble vitamin that you can get from sun exposure, food or supplements. Nearly 50% of people are low in vitamin D.