Vitamin D is a vital mineral that has numerous health benefits, including increased immunity and stronger bones.
There is also emerging evidence that it may aid weight loss.
The effects of vitamin D on weight loss are examined in depth in this article.
Let's get started -
The sun vitamin's health benefits are well-known. Vitamin D, in addition to enhancing mood and promoting calcium absorption, has been linked to weight loss in recent studies. A vitamin D pill may be good for people who have excess abdominal fat.
A new study looked at patients who were overweight or obese and deficient in vitamin D. One group did not take any supplements, while the other two took either 25,000 or 100,000 IU of vitamin D per month. After 6 months, the group that took supplements shed much more weight and abdominal fat than those who did not take supplements.
Older adults, breastfed babies, darker-skinned persons, and people who reside in latitudes with little sunlight are at the greatest risk of developing this deficit.
Obese persons, unfortunately, have a higher chance of getting a vitamin D deficiency. In contrast, new research reveals that taking up to 4,000 IU of vitamin D can help you lose weight.
Over the course of a year, 218 overweight and obese women were studied. All of the participants were put on a calorie-restricted diet and exercise programme. The vitamin D supplement was given to half of the ladies, while the placebo was given to the other half.
At the conclusion of the study, researchers discovered that women who met their vitamin D requirements lost an average of 7 pounds (3.2 kg) more.
In short, increasing your vitamin D consumption may help you lose weight, yet additional research is needed before we can draw firm conclusions.
HOW MUCH VITAMIN D DO YOU NEED?
Adults aged 19 to 70 should consume at least 600 IU (15 mcg) of vitamin D per day.
However, some evidence suggests that vitamin D supplementation should be based on body weight, rather than a "one size fits all" approach.
One study adjusted vitamin D levels for body size and found that maintaining sufficient levels requires 32–36 IU per pound (70–80 IU/kg).
This amount could be much more than the recommended upper limit of 4,000 IU per day, depending on your body weight.
Doses of up to 10,000 IU per day, on the other hand, have been reported with no side effects.
When taken in large doses, vitamin D supplements can induce toxicity. Before exceeding the top limit of 4,000 IU per day, talk to your doctor.
“Also read - Best time to take Vitamin D”
It's apparent that vitamin D levels and weight have a complex relationship.
Getting adequate vitamin D can help you lose weight and lose fat by keeping your hormone levels in check.
As a result, decreasing weight can help you maximise vitamin D's other benefits, such as preserving strong bones and protecting yourself from illness.
If you don't get enough sun or are at danger of deficiency, you might want to consider taking supplements.
Vitamin D supplementation may help you maintain a healthy weight and improve your overall health.
Also read about healthy foods that are high in Vitamin D