Low Vitamin D Levels Lead to Weight Gain
A recent study conducted by researchers from the University of Minnesota found that overweight people have better success in losing weight when their vitamin D levels are increased.
When combined with a reduced-calorie diet, it appears that supplementation with vitamin D helps to promote increased weight loss among those whose levels are low to begin with.
An interesting part of the study is weight loss occurred particularly around the abdomen, a sweet spot every overweight individual wants to target.
Researchers are unsure whether vitamin D deficiency causes obesity or if obesity causes vitamin D deficiency.
Nevertheless, there is a clear connection between the two.
How Does Vitamin D Help With Weight Loss?
When levels of vitamin D in the blood are low, it can be harder to slim down.
This is because excess body fat absorbs vitamin D, stopping it from entering the blood stream and being utilised by the body.
This deficiency also directly interferes with the action of the hormone Leptin, which is responsible for telling your brain that you are full.
If you are not able to recognise when you are satiated, you are more likely to overeat.
A recent Australian study showed that people who ate a breakfast high in D and calcium, reduced their appetites for the next 24 hours.
Vitamin D deficiency is also linked to insulin resistance, which leads to hunger and overeating.
Are You D-ficient?
Before you start taking a Vitamin D supplement, take a simple blood test to find out what your levels are.
Currently about 70% of Australians are Vitamin D deficient.
Recent research suggests that a reading below 80nmol/L indicate a deficiency.
The optimal Vitamin D levels are between 100nmol/L – 175nmol/L.
Click Here to find out more about Emed Vitamin D Testing.
A Daily Serve of Sunshine
So how much is enough?
Our bodies require around 4,000 International Units (IU) or 100 micrograms of vitamin D each day.
Depending on your skin type and colour, around 20 to 30 minutes of strong sunlight on bare, non-sun-screened skin will give you around 20,000 IU of Vitamin D, therefore providing you with a ready reserve of stores.
But with fears of skin cancer and other health risks of too much sun exposure, this is not always recommended.
Aiming for frequent, moderate amounts of sun exposure is the best way to get the health benefits of vitamin D, without putting yourself at unnecessary risk.
If you spend a lot of time indoors, it might be beneficial to make an effort to go for a walk outside each day.
5 to 30 minutes of light to moderate exposure to sunlight on the arms, face, leg or back between 11am and 3pm, at least two times a week should do the trick.
Don’t overdo it – always remember the risks of too much sunlight and be sensible about how much exposure you are getting.
Moderation is the key!
The body’s ability to manufacture vitamin D declines with age, so vitamin D deficiencies are common in older people.
One US study of nearly 300 patients (of all ages) hospitalised for a variety of reasons found that 57% of them did not have high enough levels of vitamin D.
Therefore, if you’re over the age of 50, if you don’t get outdoors much or if you always wear sunsreen, you might want to consider vitamin D supplements to increase your levels.
Bioceuticals Vitamin D3 Drops Forte provide 1000IU per drop – making it easier to supplement in higher doses. This vanilla flavoured drop is well absorbed and can also be added to drinks.