Vitamin D's Role in Weight Loss and Recommended Intake
Vitamin D, often referred to as the "sunshine vitamin," plays a crucial role in maintaining strong bones and teeth, a healthy immune system, and proper calcium and phosphorus absorption. This essential nutrient can be obtained from certain foods, supplements, or sunlight.
According to the National Institutes of Health (NIH), adults need at least 600 IU (15 mcg) of vitamin D each day. However, due to various factors such as geographical location, skin tone, and lifestyle, many individuals may not be meeting this recommended daily intake. In fact, research from 2013 suggests that people who live far north or south of the equator often do not produce enough vitamin D from sunlight, and an estimated 50 percent of the global population is low in vitamin D.
Some of the top food sources of vitamin D include seafood, egg yolks, some mushrooms, fortified foods, and organ meats. For those who struggle to get enough from their diet, supplements may be a viable option.
Recent studies have suggested a potential link between vitamin D and weight loss. A 2014 study found that women with obesity who ate a calorie-restricted diet and exercised for a year while taking a vitamin D supplement lost more weight compared to those who received a placebo. The average weight loss for the supplement group was 7 pounds more than the placebo group.
Similarly, a 2016 review concluded that weight and fat loss seem to increase vitamin D levels in individuals who used to have obesity. Another study from 2012 found that if people with obesity were theoretically at their body's "ideal" BMI, then they would be getting enough vitamin D for their body size.
Research from 2008 notes that vitamin D could potentially suppress the formation of new fat cells in the body, while a 2012 study adjusted vitamin D levels for body size, calculating that 32 to 36 IU per pound (70 to 80 IU per kilogram) is needed to maintain adequate blood levels.
Moreover, vitamin D is known to boost levels of serotonin, the "feel-good hormone," which might play a part in appetite control and increase feelings of fullness after eating. This could potentially contribute to weight loss efforts.
For those who struggle to get enough vitamin D from sunlight, a sun lamp can provide the necessary exposure. Older adults, breastfeeding infants, people with darker skin tones, those who don't get enough sun, people with obesity, and some other groups are at higher risk of vitamin D deficiency.
In a 2012 study, women who were overweight or had obesity and lost weight experienced an increase in their vitamin D levels. This could suggest a reciprocal relationship between weight loss and vitamin D levels.
However, it's important to note that the NIH does not specifically recommend a particular vitamin D supplement solely for weight loss. Vitamin D is generally recommended for bone health and other conditions, but not explicitly for weight loss purposes.
In conclusion, while more research is needed to fully understand the relationship between vitamin D and weight loss, it appears that maintaining adequate vitamin D levels could potentially support weight loss efforts. As always, it's recommended to consult with a healthcare provider before starting any new supplement regimen.
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