Vitamin D for Weight Loss: Healthy or Hype?

Vitamin D for Weight Loss: Healthy or Hype?

Is Vitamin D Essential for Weight Loss?

Vitamin D is a vital mineral that has several health advantages, including increased immunity and stronger bones.

Vitamin D: What Do We Know?

Vitamin D is present in all of the body's cells. It's a fat-soluble vitamin produced in the body when the skin is exposed to UV light from the sun. Many different foods have Vitamin D. Vitamin D foods like Salmon or tuna, cow liver, cheese, egg yolks, milk, and mushrooms are all common sources. Vitamin D may also be synthesised and added to meals (such as orange juice) or taken as a supplement. Vitamin D is delivered by the bloodstream to the kidneys, where it is converted to Calcitriol.

Calcitriol is a hormone that promotes bone health and development. This implies that those who don't get enough vitamin D may have soft, fragile bones. It's also necessary for the immune system to fight germs and viruses. 

  • Vitamin D is a fat-soluble vitamin that may be obtained via meals or supplements high in vitamin D. Your body may also create it by exposing itself to the sun.
  • Vitamin D is necessary for maintaining strong bones and teeth, as well as supporting a healthy immune system and aiding calcium and phosphorus absorption.
  • Vitamin D deficiency affects roughly half of the world's population.

There are people who have a higher risk of getting this deficiency:

  • Adults in their latter years
  • Infants who have been breastfed
  • Individuals with dark skin
  • Those who have had little exposure to the sun
  • Another risk factor for deficiency is obesity.
  • Vitamin D levels are lower in overweight people.

How Does Vitamin D Help You Lose Weight?

Several ideas have been proposed to explain vitamin D's weight-loss benefits. Vitamin D may help to prevent the growth of new fat cells in the body. It may also inhibit fat cell storage, resulting in a reduction in fat growth. Serotonin may help you regulate your appetite by increasing fullness, lowering body weight, and lowering calorie intake. An easier & natural way to lose weight is also eating weight loss capsules.

Finally, greater vitamin D levels may be linked to higher testosterone levels, which might lead to weight reduction. This is accomplished by increasing your metabolism, which causes your body to burn more calories after you consume. It might stop our body from the production of new fat cells.

In addition, vitamin D may raise serotonin levels, a neurotransmitter that regulates everything from mood to sleep.

How Much Will You Require?

If it’s about how much one should consume, an ideal number for Vitamin D consumption is 15 mcg for adults between 19 to 70 years. However, some evidence suggests that vitamin D supplementation should be based on body weight, rather than a "one size fits all" approach.

The quantity of vitamin D you need is determined by a variety of variables, including sun exposure, food, genetics, gender, age, and exercise level. Vitamin D levels may be determined using a blood test. Consult your doctor to see whether vitamin D tests and supplements are necessary. If you're at risk for vitamin D deficiency, your doctor may arrange testing to determine your current levels before recommending dietary adjustments and/or supplementation.

It's also not a good idea to have too much:

Aside from the health advantages, you don't want to take too much vitamin D. Vitamin D overdose may harm the kidneys. It may also cause confusion, disorientation, and issues with heart rhythm. Overuse of vitamin supplements is the most common cause of cases like this. As a result, you should only take a daily vitamin D supplement if your vitamin D level has been assessed and you have been advised to do so by a physician.

Also, if you want to increase your vitamin D levels by exposing yourself to the sun for longer periods of time, don't forget to use sunscreen. Limit your sun exposure to 15 minutes on your arms and legs two to three times a week between 10 a.m. and 3 p.m. Apply sunscreen at all other times to avoid swapping one health risk (vitamin D deficiency) for another (sunburn) (skin cancer).

Sources of Vitamin D that are good

The body can produce Vitamin D if the skin gets direct sunlight, but between the months of October and March, the production of vitamin D from the sunshine in the body is low. More information about vitamin D and sunshine may be found here. A limited number of foods also contain vitamin D.

The following are some of the sources of weight-loss food to lose belly fat:

  • Red meat
  • Dietary supplements
  • Cows' milk in the UK is not fortified as it is in some other countries, thus it is not an excellent source of vitamin D.

Take Away

It's apparent that vitamin D levels and weight have a complex connection. Getting adequate vitamin D may help you lose weight and lose fat by keeping your hormone levels in control. Thus taking vitamin D either from sunlight or taking by supplement is very important for vitamin D for weight loss otherwise it will affect your health.