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, a healthy immune system, and facilitating calcium and phosphorus absorption. Since vitamin D is not found naturally in many foods, you need to sunbathe for at least 5-30 minutes a day or take supplements to meet the daily required amount of 600 IU (15 mcg). Unfortunately, about 50 percent of people are deficient in vitamin D.
Those at risk of vitamin D deficiency:
– Older adults
– Breastfed infants
– 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 people have low vitamin D levels
shows that it is associated with Certain enzymes are needed to convert vitamin D to its active form, and the levels of these enzymes can differ between obese and non-obese individuals.
In a 2012 study, adjusting vitamin D levels according to body size in obese individuals showed that there was no difference between levels in obese and non-obese individuals. This indicates that the amount of vitamin D needed depends on the size of the body, meaning that obese individuals need more vitamin D than normal-weight people to achieve the same blood levels. This may help explain why obese people are more likely to be vitamin D deficient.
Losing weight can also affect your vitamin D levels
In theory, a decrease in body size means a decrease in your vitamin D requirement. Since the amount of vitamin D in the body stays the same as you lose weight, vitamin D levels will increase. The degree of weight loss can affect the degree to 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, participants who lost at least 15 percent of their body weight experienced three times greater increases than those who lost 5-10 percent of their body weight. Also, some evidence shows that the amount of vitamin D in the blood can reduce body fat and increase weight loss.
High vitamin D can promote weight loss
Some evidence shows that getting enough vitamin D will increase weight loss and reduce body fat. A blood level of at least 20 ng/mL (50 nmol/L) is considered an adequate blood level. One study examined 218 overweight and obese women over the course of one year. Half of the participants, who followed a restricted diet and exercise, took a vitamin D supplement, while the other half took a placebo.
At the end of the study, it was observed that women who met their vitamin D requirements lost an average of 3.2 kg more weight than women who did not have adequate blood levels.
In another study, overweight and obese women were given vitamin D supplements for 12 weeks. At the end of the study, the 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 may result in weight loss, although more research is needed.
Daily need for vitamin D
Adults aged 19-70 years should take at least 600 IU (15 mcg) of vitamin D per day . However, since some studies indicate that dosage should be based on body weight, the amount of vitamin D may not be determined as “one size fits all” . Doses of 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 professional before exceeding the upper limit of 4,000 IU daily.
It is clear that there is a complex relationship between vitamin D level and weight. Getting enough vitamin D can keep your hormone levels in check, increase your weight loss, and reduce your body fat. Conversely, losing weight can increase vitamin D levels and help you maximize its other benefits, such as strong bones and a healthy immune system.
If you have little sun exposure or are at risk of deficiency, it may be a good idea to consider taking supplements. Vitamin D supplementation can help you keep your weight under control and maintain your overall health.
You can also take a look at the article “Vitamin D deficiency symptoms and treatment” by clicking here.
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