Can Vitamin D Really Help With Weight Loss? Experts Reveal What It Can (and Can’t) Do
Learn what the key nutrient can really do for your weight, mood and immune health—plus how much to take
Even with a well-rounded diet, it can be hard to ensure we’re getting all the vitamins and nutrients our body needs. Getting enough key vitamins and minerals not only plays a major role in our health, but also in our ability to maintain a healthy weight. One vitamin getting a lot of buzz for its wellness benefits is vitamin D. But does vitamin D help with weight loss? We spoke to experts to understand the connection between vitamin D and shedding unwanted pounds.
The link between vitamin D and fat storage
Anne McTiernan, MD, PhD, a Professor at Fred Hutchinson Cancer Center, Seattle, says that her own research and that of others “have shown that individuals with obesity have lower levels of vitamin D.”
Woman's World Answers
While Dr. McTiernan says it’s not clear why people with obesity have lower vitamin D levels, one possible reason is that having more fat tissue might cause the fat-soluble vitamin D to get stored in fat instead of circulating in the blood.
“It could also be that persons at higher weights are getting less sun exposure or taking in less vitamin D by pill (or fortified foods) than lighter-weight persons,” continues Dr. McTiernan.
How vitamin D may support weight loss
The connection between adequate vitamin D levels and weight loss has been seen in clinical research, where women who boosted their vitamin D levels ended up shedding more pounds and inches than those who didn’t.
Dr. McTiernan led a clinical trial at Fred Hutchinson, where her team gave postmenopausal women between the ages of 50 and 75 advice on losing weight by lowering calories and exercising.
“All women in the trial received this diet plan, with a goal of losing 10 percent of their starting body weight over 12 months,” explains Dr. McTiernan. “We then assigned the women at random to receive 2,000 IU vitamin D daily or a placebo. They didn’t know which pills they were getting. We found that the women given vitamin D whose blood vitamin D levels increased into a normal level had greater reductions in weight, body fat and waist circumference than women whose blood levels did not increase to that level.”
While some research suggests that raising vitamin D levels may help with weight loss, not all experts agree on how strong the connection is. Jada Willis, PhD, an Associate Professor at the Burnett School of Medicine at TCU, agrees that low vitamin D levels are especially common in people with obesity.
But she points out that simply supplementing with the vitamin doesn’t always lead to shedding pounds. “The impact of vitamin D supplementation on weight loss is inconclusive,” explains Dr. Willis. “A meta-analysis investigating the effects of vitamin D supplementation on weight loss found no significant effect on body weight or waist circumference.”
More health benefits of vitamin D
Outside of vitamin D’s potential to aid in weight management, it also helps the body in several other key ways and you may not be getting enough of it.
“Vitamin D has the main role of maintaining bone health,” says Dr. Willis. “It assists in the absorption of calcium and phosphorus to maintain blood concentrations of these minerals.” It also preserves muscle function and supports the immune system’s ability to defend against viruses, she adds. It’s even being studied for its potential ability to support brain health.
Signs you may have low vitamin D levels
The most accurate way to know if you have a vitamin D deficiency is to schedule a blood test with your doctor. That said, there are home testing kits available (you collect a tiny blood sample from a finger prick and mail it to a lab). You should also be on the lookout for these warning signs of low vitamin D levels:
- Fatigue
- Bone pain
- Muscle weakness or cramps
- Depression
How much vitamin D should you take for weight loss?
“While humans do make vitamin D from sunlight, many people do not get much sunlight exposure, due to use of sunscreens, spending most time indoors and wearing protective clothing,” says Dr. McTiernan. There are plenty of options if you want to start supplementing with vitamin D for weight loss, from gummies and capsules to multivitamins that contain vitamin D and other essential nutrients. Regardless of how you take it, it’s important to ensure you consume a safe amount.
“The recommended dietary allowance (RDA) for vitamin D is 600 IU per day for adults up to 70 years old and 800 IU per day for those older than 70,” says Dr. Willis.
Consuming vitamin D excessively can be toxic to the body, “resulting in hypercalcemia (high calcium levels), which can cause nausea, weakness and kidney problems,” adds Dr. Willis. “To prevent toxicity, it’s advised not to exceed 4,000 IU per day unless directed by a healthcare provider.”
Why you should consider a vitamin D supplement
While we get vitamin D from things like sunlight and diet (fatty fish, mushrooms and fortified dairy all contain rich stores of the nutrient), Dr. Willis says supplementing can be a good way to ensure you’re hitting the recommended daily amount your body needs.
“Obtaining sufficient vitamin D from sunlight and food can be challenging, particularly for older adults,” explains Dr. Willis. “Therefore, supplementation may be necessary to meet the RDA, especially for women over 50.”
Ultimately, while vitamin D may play a role in weight and fat loss, its benefits go far beyond the scale. From strengthening bones and muscles to boosting immunity and supporting brain health, making sure you’re getting enough vitamin D is one simple step that can help you feel your best.
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