When you think of vitamin D, you’ll likely picture sunlight and its benefits for bone health. While it’s true that vitamin D plays a crucial role in the healthy development of bones and teeth, there is more to the micronutrient. Case in point, vitamin D may help you lose weight.
This article highlights the link between vitamin D and weight loss and how you can realize its benefits.
The Link Between Vitamin D and Weight Loss
Did you know that nearly 1 in 2 people worldwide have low vitamin D levels? [1] There are several risk factors for deficiency, including obesity.
Many studies show that overweight people are more likely to have lower blood levels of vitamin D. [2] There are several theories for the relationship between obesity and vitamin D.
Some studies suggest that overweight people may consume fewer foods rich in vitamin D. Other studies claim that the enzymes needed to process vitamin D may differ in overweight and normal-weight people. [3] However, several studies point to the difference in body size as an explanation for lower vitamin D levels in people with obesity (i.e., the bigger the body, the more vitamin D it needs). [4]
What’s more interesting is that research suggests that you could reduce body fat for enhanced weight loss by getting adequate vitamin D. In one study published in the American Journal of Clinical Nutrition, respondents who took vitamin D supplements lost around 7 pounds more than those who received a placebo. [5]
In another study appearing in the Journal of Women’s Health, older women with higher levels of vitamin D presented lower weight gains—suggesting that the micronutrient may play a role in fat accumulation. [6] Along the same lines, findings from a 2012 study showed that increasing vitamin D levels may reduce body fat. [7]
According to a study published in the International Journal of Preventive Medicine, vitamin D supplements taken over a 6-week period significantly reduced the body-mass index, waist circumferences, and weight of women with obesity. [8]
How Does Vitamin D Help With Weight Loss?
The exact mechanisms are not clear. Studies link vitamin D’s benefits for weight loss to hindering the formation of fat cells, increasing levels of serotonin (a neurotransmitter that helps control appetite and reduce body weight), and increasing levels of testosterone (a hormone that boosts metabolism, triggering fat loss). [9] [10]
According to a 2019 systematic review and meta-analysis published in Medicina, vitamin D may impact weight loss by suppressing the parathyroid hormones. [11] This hormone is believed to trigger and promote fat accumulation in the adipose tissue. The paper also suggested that vitamin D supplementation may be a potential option to support weight loss via the same mechanism.
It is also important to note that vitamin D has wide-reaching influences on the body. Therefore, it is possible that a deficiency in the “sunshine vitamin” may also have adverse effects on other factors that play a role in weight management.
For example, a 2018 study in the journal Nutrients suggests that vitamin D deficiency may be linked to a higher risk of sleep disorders—and hence poor sleep. [12] Several studies show that there may be a link between sleep deprivation and an increased risk of obesity. [13]
Likewise, some studies claim that vitamin D deficiency is linked to mental health issues like depression. [14] Experiencing depression or mood disorders is also associated with weight gain. According to a review published in the Journal of Preventive Medicine & Public Health, “Body mass index (BMI) was found to have a positive effect on depression days and the percentage of depressed individuals in the population.” [15]
Do You Have Low Vitamin D Levels?
As highlighted above, research suggests low vitamin D levels may be a risk factor for obesity. If you are struggling with weight management, you might wonder whether a vitamin D deficiency may have a role.
Unfortunately, It is difficult to tell if you have low vitamin D levels. The signs of a deficiency are often subtle and not obvious in adults. Some people do not even present symptoms. When signs and symptoms occur, they may include:
- Fatigue
- Muscle aches and muscle weakness
- Pale skin
- Trouble sleeping
- Bone achiness or pain
- Feelings of sadness, mood changes, or depressive symptoms
- Loss of appetite
- Getting sick more easily
- Hair loss
If you experience these symptoms, it may be an indication of vitamin D deficiency. As a general rule, consult your primary care provider. They may schedule blood tests to determine your vitamin D levels. According to a 2020 article appearing in the European Journal of Clinical Nutrition, vitamin D exists in your blood as either calcitriol (1,25-dihydroxy vitamin D) or calcidiol (25-hydroxy vitamin D [25-OH D]). [16] Most tests will look at 25-hydroxy vitamin D. Your doctor may also carry out other tests to rule out other possible causes of the symptoms.
How to Get Vitamin D for Weight Loss
According to the National Institutes of Health (NIH), your blood level of vitamin D should be at least 20 ng/mL (50 nmol/L). [17] If your levels are lower than this after a blood test, consider increasing your vitamin D intake.
If you live in an area that receives abundant sunshine, exposure to the ultraviolet B (UVB) rays is an effective way to get vitamin D. [18] If this is not a viable option, consider eating foods rich in vitamin D or taking supplements.
Some good food sources for vitamin D include cod liver oil, fatty fish, and whole egg. However, since eating enough of these foods to meet your recommended dietary intake is difficult, most healthcare professionals suggest using vitamin D3 supplements.
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References
- Nair, R., & Maseeh, A. (2012). Vitamin D: The “sunshine” vitamin. Journal of Pharmacology and Pharmacotherapeutics, 3(2), 118-126.
- Arunabh, S., Pollack, S., Yeh, J., & Aloia, J. F. (2003). Body fat content and 25-hydroxyvitamin D levels in healthy women. The Journal of Clinical Endocrinology & Metabolism, 88(1), 157-161.
- Vanlint, S. (2013). Vitamin D and obesity. Nutrients, 5(3), 949-956.
- Drincic, A. T., Armas, L. A., Van Diest, E. E., & Heaney, R. P. (2012). Volumetric dilution, rather than sequestration, best explains the low vitamin D status of obesity. Obesity, 20(7), 1444-1448.
- Mason, C., Xiao, L., Imayama, I., Duggan, C., Wang, C. Y., Korde, L., & McTiernan, A. (2014). Vitamin D3 supplementation during weight loss: a double-blind randomized controlled trial. The American journal of clinical nutrition, 99(5), 1015-1025.
- LeBlanc, E. S., Rizzo, J. H., Pedula, K. L., Ensrud, K. E., Cauley, J., Hochberg, M., & Hillier, for the Study of Osteoporotic Fractures, T. A. (2012). Associations between 25-hydroxyvitamin D and weight gain in elderly women. Journal of women’s health, 21(10), 1066-1073.
- Salehpour, A., Hosseinpanah, F., Shidfar, F., Vafa, M., Razaghi, M., Dehghani, S., … & Gohari, M. (2012). A 12-week double-blind, randomized clinical trial of vitamin D3 supplementation on body fat mass in healthy overweight and obese women. Nutrition Journal, 11(1), 1-8.
- Khosravi, Z. S., Kafeshani, M., Tavasoli, P., Zadeh, A. H., & Entezari, M. H. (2018). Effect of Vitamin D supplementation on weight loss, glycemic indices, and lipid profile in obese and overweight women: A clinical trial study. International journal of preventive medicine, 9.
- Wood, R. J. (2008). Vitamin D and adipogenesis: new molecular insights. Nutrition Reviews, 66(1), 40-46.
- Traish, A. M. (2014). Testosterone and weight loss: the evidence. Current opinion in endocrinology, diabetes, and obesity, 21(5), 313.
- Perna, S. (2019). Is vitamin D supplementation useful for weight loss programs? A systematic review and meta-analysis of randomized controlled trials. Medicina, 55(7), 368.
- Gao, Q., Kou, T., Zhuang, B., Ren, Y., Dong, X., & Wang, Q. (2018). The association between vitamin D deficiency and sleep disorders: a systematic review and meta-analysis. Nutrients, 10(10), 1395.
- Cooper, C. B., Neufeld, E. V., Dolezal, B. A., & Martin, J. L. (2018). Sleep deprivation and obesity in adults: a brief narrative review. BMJ open sport & exercise medicine, 4(1), e000392.
- Giordano, N., Goracci, A., & Fagiolini, A. (2017). Depression and vitamin D deficiency: Causality, assessment, and clinical practice implications. Neuropsychiatry, 7(5), 606-614.
- Ha, H., Han, C., & Kim, B. (2017). Can obesity cause depression? A pseudo-panel analysis. Journal of Preventive Medicine and Public Health, 50(4), 262.
- Amrein, K., Scherkl, M., Hoffmann, M., Neuwersch-Sommeregger, S., Köstenberger, M., Tmava Berisha, A., … & Malle, O. (2020). Vitamin D deficiency 2.0: an update on the current status worldwide. European journal of clinical nutrition, 74(11), 1498-1513.
- National Institutes of Health: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
- Bogh, M. K., Schmedes, A. V., Philipsen, P. A., Thieden, E., & Wulf, H. C. (2011). Vitamin D production depends on ultraviolet‐B dose but not on dose rate: a randomized controlled trial. Experimental dermatology, 20(1), 14-18.
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