Besides boosting mood and promoting calcium absorption, recent studies have shown that vitamin D may also aid in weight loss. For people with extra belly fat, a vitamin D supplement may be beneficial.
Many studies show that overweight and obese people have low vitamin D levels when compared to their slimmer counterparts. And some studies link increased belly fat to vitamin D deficiency. In fact, according to a Medical News Today article, an increase in overall body fat and low vitamin D seem to go hand in hand.
There's no magic dosage of vitamin D to aid weight loss; rather, aim to reach an adequate level, which is greater than or equal to 20 nanograms per milliliter (which measures serum vitamin D in the body), per the NIH.
Vitamin D and its nuclear receptor (VDR) regulate intestinal barrier integrity, and control innate and adaptive immunity in the gut. Metabolites from the gut microbiota may also regulate expression of VDR, while vitamin D may influence the gut microbiota and exert anti-inflammatory and immune-modulating effects.
However, taking too much vitamin D in the form of supplements can be harmful. Children age 9 years and older, adults, and pregnant and breastfeeding women who take more than 4,000 IU a day of vitamin D might experience: Nausea and vomiting. Poor appetite and weight loss.
According to the National Institutes of Health, vitamin D promotes calcium absorption in the gut and helps regulate the concentration of calcium and phosphorus in the blood, which supports building and maintaining healthy, strong bones and helps regulate skeletal and neuromuscular function.
The role of hormones
Higher levels of vitamin D may also be related to increased levels of testosterone. This is a well-known hormone that promotes muscle mass, strength, and flexibility. It's also thought to rev up metabolism, which could help you burn more calories and drop some pounds.
Generally, it takes a few weeks of taking daily vitamin D supplements for vitamin D levels in the body to rise. Each 1,000 IU of vitamin D3 taken daily is expected to raise blood levels of 25(OH)D by 10 ng/ml after a few weeks.
As far as your skin is concerned, vitamin D showcases great anti-inflammatory properties that can help treat skin conditions like dryness, acne, psoriasis, eczema, and vitiligo. Many cosmetic brands and even dermatologists use this vitamin in night creams and moisturisers to help improve your skin.
Having inadequate levels of vitamin D may correlate with unintentional weight gain. A study on women over the age of 65 found that participants with a lower vitamin D level experienced more weight gain. A systematic review of 23 different studies found similar associations between vitamin D deficiency and obesity.
1. Exercise: Vigorous exercise trims all your fat, including visceral fat. Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.
High-intensity interval training (HIIT): It is probably one of the fastest and most efficient ways to lose stomach fat and reduce the overall body fat percentage. HIIT is a high-intensity short period of exercise that usually doesn't exceed 30 minutes, with short breaks of recovery periods of 30-60 seconds.
Vitamin D keeps your immune system strong and can help regulate insulin levels. It keeps your energy levels up and enhances your mood, too.
There's no set time of day that's best to take vitamin D supplements. Some people say taking vitamin D supplements at night is an insomnia risk. There's no research to confirm this, but you might want to take your supplement earlier in the day if you think it's screwing with your sleep.
Growing evidence has demonstrated that vitamin D has a role in sleep regulation [12]. Specifically, vitamin D deficiency (VDD) can increase risk of sleep disorders and is associated with sleep difficulties, shorter sleep duration, and nocturnal awakenings in children and adults [13,14,15].
In general, the two main causes of vitamin D deficiency are: Not getting enough vitamin D in your diet and/or through sunlight. Your body isn't properly absorbing or using vitamin D.
Therefore, conditions that affect the gut and digestion, like celiac disease, chronic pancreatitis, Crohn's disease, and cystic fibrosis, can reduce vitamin D absorption.
Use the CVS Health At Home Vitamin D Test Kit to get accurate and comprehensive results in the privacy and comfort of your own home. Simply collect your blood sample using this convenient kit, mail it to the lab, and receive your results through a secure online portal in just a few days.
Taking too much of a vitamin supplement can have detrimental effects on your health. As for vitamin D, elevated levels in the body can cause a few problems. The biggest is that it can increase your body's levels of calcium, causing you to absorb too much. This can cause nausea, vomiting, and frequent urination.
Too much vitamin D can cause harmful high calcium levels. Tell your doctor right away if any of these signs of high vitamin D/calcium levels occur: nausea/vomiting, constipation, loss of appetite, increased thirst, increased urination, mental/mood changes, unusual tiredness.