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.
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.
Icipant Recruitment And Inclusion And Exclusion Criteria
The target population for the ViDA study included postmenopausal women from the greater Seattle, WA, area aged 5075 y who were overweight or obese [BMI 25, or 23 for Asian-American women) and had serum 25D concentrations 10 ng/mL but < 32 ng/mL. Specific exclusion criteria included the following: current use of > 400 IU vitamin D from supplemental sources diagnosis of osteoporosis or diabetes renal disease or history of kidney stones severe congestive heart failure history of breast cancer or other invasive cancer, except for nonmelanomatous skin cancer use of hormone replacement therapy within the past 6 mo alcohol intake > 2 drinks/d current smoking contraindication to taking 2000 IU vitamin D/d current participation in a diet or exercise intervention history of bariatric surgery use of weight-loss medications and additional factors that might interfere with measurement of outcomes or with the success of the intervention .
Flow of participants through the Vitamin D, Diet and Activity study. DXA, dual-energy X-ray absorptiometry.
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Study Measures And Data Collection
At baseline and 12 mo, the participants completed a series of questionnaires to assess demographic information, medical history, health habits, sun exposure, reproductive and body weight history, psychosocial attributes, quality of life, dietary intake and supplement use, and physical activity patterns via the International Physical Activity Questionnaire . The participants also wore pedometers while awake for 7 consecutive days at baseline and 12 mo to determine an average daily step count.
Anthropometric measures were taken at baseline and 12 mo by using standard methods previously described . BMI was calculated. Waist circumference was measured at the end of normal expiration in the horizontal plane at the iliac crest, by using a fiberglass tape, and rounded to the nearest 0.5 cm this measure was taken in duplicate and averaged. Total and percentage body fat and trunk fat mass were measured at baseline and 12 mo with a dual-energy X-ray absorptiometry whole-body scanner while the participants were in a supine position.
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.
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Blood Measures And Assays
Venous blood samples were collected during clinic visits before randomization and at 12 mo after a 12-h fast, after 24 h without exercise, and after 48 h of no alcohol consumption. Because baseline serum 25D was used to determine study eligibility, this analyte was measured in a nonfasting blood sample. However, fasting status does not appreciably affect this analyte . Blood samples were processed within 1 h and stored at -70°C until the assays were performed.
Blood samples were analyzed in batches such that each participant’s samples were assayed simultaneously, the number of samples from each randomization arm were approximately equal, participant randomization dates were similar, and sample order was random.
Vitamin D was measured at Heartland Assays, Inc with a direct, competitive chemiluminescence immunoassay by using the DiaSorin LIAISON 25-OH Vitamin D Total Assay, which is co-specific for 25-hydroxyvitamin D and 25D2 . The inter- and intraassay CVs for this assay were 11.2% and 8.1%, respectively.
How Does Vitamin D Aid Weight Loss
Several theories attempt to explain vitamin Ds effects on weight loss.
Studies show that vitamin D could potentially reduce the formation of new fat cells in the body (
Vitamin D may aid weight loss by altering the storage and formation of fat cells and increasing levels of serotonin and testosterone.
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Who Benefits From Vitamin D And Weight Loss
Those with a higher body fat percentage or BMI have been shown to have lower Vitamin D levels. One reason given is that they tend to eat fewer foods with while taking the vitamin. Another is they may not expose their skin to the sun as often, and also they may have lower levels of enzymes that convert the vitamin to its active state. An overweight or obese person needs more of it than a smaller-size person.
All overweight and obese persons should have their Vitamin D levels checked. The weight loss effect are seen in those who are deficient in the vitamin.
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Basics On The Health Functions Of Vitamin D
Good news if youve been taking more socially distanced walks outside this summer: Vitamin D is produced in your body when the suns UVB rays hit your skin, according to Harvard Health Publishing. The vitamin is then processed by your liver, followed by your kidneys, so that its actively ready for your body to use.
This crucial vitamin is known as a key player in keeping your bones healthy, according to the Mayo Clinic. The reason? Your body only absorbs calcium, the main component of bones, when vitamin D is present.
And vitamin D helps with more than just bone health. According to the National Institutes of Health , your muscles need vitamin D to be able to move, and your immune system also needs vitamin D to fend off viruses and bacteria.
While getting a little sun is a great way to help you get your vitamin D, you can score some of the vitamin through food. Diet isnt the best source of vitamin D, but you can find it in foods such as egg yokes, mushrooms, and fatty fish like salmon and tuna. Also, vitamin D is often added to milk, breakfast cereals, and orange juice, the NIH notes, so check your food labels.
Supplementing your diet with vitamin D is another route to reach the NIH-recommended amount of 15 micrograms, or 600 international units , per day, for people ages 1 to 70. According to the NIH, you can find vitamin D2 and vitamin D3 supplements in the vitamin aisle, and both can raise the vitamin D level in your blood.
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What Is Vitamin D3 And Why Is It Important
Vitamin D is a fat-soluble vitamin in the same family as vitamins A, D, E, and K. Fat absorbs these nutrients well and retains them in the liver and fatty tissues.
There are two main forms of vitamin D: D2 and D3. Vitamin D2 comes from plant sources, while vitamin D3 is derived from animal sources.
Both forms of vitamin D are important for your health, but vitamin D3 is the more active form. It’s also the form that your body naturally produces when your skin is exposed to sunlight.
However, sunlight is the greatest natural source of vitamin D3. The UV radiation in sunlight converts cholesterol in your skin to vitamin D3.
Vitamin D must be “activated” in your body before it can be utilized, which involves a series of procedures.
Vitamin D is made in the body by two processes. The first step involves changing food vitamin D into a storage variety. This form, which can be measured in blood tests, is known as Vitamin D3. The kidneys go on to convert the stored version to the active form of vitamin D that is utilized by the body.
Vitamin D3 is more than twice as effective as vitamin D2 at increasing blood levels of vitamin D. Vitamin D is required in tiny amounts to help the body maintain proper calcium and phosphorus levels in the blood. These minerals are essential for healthy bones.
What Is The Difference Between Vitamin D And Vitamin D3
Vitamin D is a vitamin that humans require to survive. Vitamin D2 and vitamin D3 are the two forms of the vitamin in the human body. There isn’t much of a difference between vitamin D3 and simply vitamin D, since they’re all referred to as “vitamin D.”
Vitamin D is a fat-soluble vitamin that is stored in the liver and released into the bloodstream when needed. Vitamin D can also be obtained from food or supplements. Vitamin D helps the body absorb calcium and phosphorus, two minerals that are essential for bone health.
Vitamin D deficiency can lead to osteoporosis, rickets, and other health problems. Most people get enough vitamin D from exposure to sunlight and from their diet. However, some groups of people are at risk for vitamin D deficiency and may need to take supplements.
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Does Vitamin D Help With Weight Loss
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Overweight and obesity has been a growing threat to world societies with worrying counts of associated problems . What is overweight and obesity? As defined by the World Health Organization , and the National Institutes of Health overweight and obesity are defined as an excessive accumulation of fat which can be injurious to health . Lifestyle modification has shown variable outcomes and the options include:
- Limit intake of refined, sugary or fatty foods.
- Engage in regular dynamic exercises like walking, swimming, jogging, cycling, hiking, etc. .
- Eat high fiber diet regularly like legumes, vegetables e.g carrots, spinach, lettuce, garden egg, etc .
Many supplements have been tried with not so favorable outcome . Fortunately, vitamin D supplementation has shown encouraging results to bring about weight loss when used by overweight and obese individuals .
Diets Supplements And Sun: How Should You Take Vitamin D
When looking into the connection between vitamin D and weight loss, researchers often use supplements in their studies, rather than tracking a subjects sun exposure or food.
Thats because pills are standardized and can be given in high doses to quickly up a study participants vitamin D level. For example, a study published in July 2018 in the International Journal of Preventive Medicine gave subjects who were overweight or had obesity 50,000 IU of vitamin D each week for six weeks. Researchers found in this small study that the subjects weight, BMI, waist circumference, and hip circumference all decreased significantly, and their vitamin D levels increased significantly, after taking this high vitamin D supplement regime. However, thats not a safe amount of vitamin D to take for weight loss in the real world.
Although scientists havent done much research on eating vitamin D-rich foods and weight loss, theyre definitely still worth consuming. What we know is that foods high in D tend to be healthy anyways salmon, mackerel, mushrooms, vitamin D-fortified milk, which are part of a healthier diet, versus processed foods so consuming these would likely help with weight loss, says Agarwal.
And while researchers dont typically track sun exposure, getting a little sun the old-fashioned way isnt a bad idea, but its important to not overdose on sun, which can up your risk of skin cancer, according to Harvard Health Publishing.
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What Are The Signs That I Took Too Much Vitamin D3
The signs of too much vitamin D include nausea, vomiting, poor appetite, constipation, weakness, and weight loss. If you experience any of these symptoms after taking vitamin D supplements, stop taking the supplement and call your doctor.
You may need to be treated with intravenous fluids and medications. Vitamin D toxicity is rare, but it can be serious.
If you think you may have taken too much vitamin D, call your doctor or poison control center immediately. Symptoms of vitamin D toxicity can take months to develop. Early treatment is important to prevent more serious health problems.
Should Adults Take Vitamin D3
The answer isn’t as straightforward as you might think.
There are two main reasons why adults might take vitamin D supplements. The first is to prevent deficiency, and the second is for general health. Let’s look at each of these in turn.
Vitamin D deficiency can lead to a number of health problems, such as bone loss, osteoporosis, and muscle weakness. deficiency is relatively common, especially in older adults.
The recommended daily allowance for vitamin D is 600 IU per day for adults between the ages of 19 and 70. However, many experts believe that this is too low and that adults should take more – anywhere from 1000 to 2000 IU per day.
So, if you’re deficient in vitamin D, you should take a supplement to bring your levels up to the recommended daily allowance. But what about taking vitamin D for general health?
There is some evidence that vitamin D can help reduce the risk of certain chronic diseases, such as heart disease, cancer, and diabetes. However, these studies are still preliminary, and more research is needed to confirm these findings.
So, if you’re not deficient in vitamin D, you might want to consider taking a supplement for general health purposes. But be sure to talk to your doctor first, as too much vitamin D can be harmful.
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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.
Getting adequate amounts of vitamin D may enhance weight loss, decrease body fat and limit weight gain.
What Is A Good Rate For Weight Loss
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