Vitamin D for weight loss is a fat-soluble nutrient that is synthesized from the cholesterol in our body. It is essential to the body as it helps protect it from a wide range of diseases and weaknesses, besides promoting overall bone health.
Vitamin D includes three types of compounds, namely D-1, D-2, and D-3. It is also necessary for promoting intestinal absorption of calcium, magnesium, and phosphate.
Let us understand more about how including Vitamin D for weight loss in your daily intake can be beneficial for your body.
#1 Vitamin D For Weight Loss Regulates Belly Fat
A lot of the fat from the food we consume is stored in our body. This is later utilised to be converted into energy to carry out typical function. However, a lot of this fat accumulates around the stomach, causing an increase in waistline. Vitamin D helps regulate belly fat by signalling the body to halt the storage of fats into cells.
Consuming Vitamin D supplements has also been shown to increase the metabolic activity of the body, making it a valuable addition to your daily diet. You can maximise the weight loss effects of these supplements by incorporating a strict exercise regimen and a balanced healthy diet.
Vitamin D for weight loss tablets make an especially valuable addition to the nutritional intake of older women. They help in halting the process of adipogenesis, a process in which fat cells are formed. Women who were supplemented with them experienced a significant drop in their weights.
#2 Vitamin D For Weight Loss Has Antioxidant and Anti-Inflammatory Benefits
One of the Vitamin D3 benefits weight loss is that it has an impact on every organ of our body. This means that it paratkes in various functions such as the synthesis of peptides and preventing infections. These functions in turn are useful for reducing the oxidative stress exerted on the body.
It is also to be noted that Vitamin D3 benefits weight loss by signalling the body to reduce its inflammatory response. This prevents the toxic substances from attaching themselves to cells walls and exerting more stress on the body.
Vitamin D3 benefits weight loss by also reacting to the receptors in our body which are designed to transform it into calcitriol. This helps in functions such as reducing oxidative processes, boosting the healing processes of the cells, and improving inflammatory response in general.
#3 Vitamin D For Weight Loss Can Improve Lean Muscle Mass
Vitamin D and weight loss are deeply correlated. Not only does it have a major role in burning fat, but Vitamin D is also useful for improving bone health. By supplementing Vitamin D in the right amounts along with an exercise regimen and blanched diet, you can improve your bone density and muscle mass.
It also helps with increasing your energy reserves, particularly when engaging in exercise. This results in a gradual increase in the lean muscle mass of the body. This makes Vitamin D and weight loss an interesting component of your fitness journey.
One of the other benefits of supplementing Vitamin D is that it can boost the repairing process of the muscles. This is done by strengthening the muscle fibres and signalling the body to release white blood cells that enable the reversal of cellular damage. This is the reason why our hearts have specialised receptors for Vitamin D as well.
Vitamin D and weight loss can also have a huge impact on our general fitness as well. Regular supplementation of Vitamin D was observed to reduce the triglyceride levels in our body, as well as balancing out the bad cholesterol. This helped in preventing chronic implications such as heart disease.
#4 Can Help Reduce Insulin Resistance
People who have been diagnosed with type 2 diabetes often suffer from a condition known as insulin resistance. In cases like this, the body experiences random drops in insulin levels throughout the day, making it difficult for them to function properly.
By taking the right Vitamin D3 dosage for weight loss, you can counteract the effects of insulin resistance by signalling your body to increase its secretion of insulin. Consumption of these supplements can also reduce hunger hormones such as ghrelin, which prevents overeating.
Supplementing enough Vitamin D3 dosage for weight loss can also be useful for increasing metabolic activity and reducing the risk associated with metabolic syndrome.
#5 Reduces The Need For Extreme Weight Loss Measures
Most people often resort to extreme measures such as gastric bypass surgery to ensure weight loss. Procedures like these require the removal of a huge chunk of essential organs such as the intestine and stomach, which can have unprecedented implications in the future.
Regular supplementation of Vitamin D showed a significant improvement in weight loss. Vitamin D weight loss before and after showed a promising increase in the body’s vitals. It also had virtually no side effects since most of the intake was done by consuming natural whole foods
Recommended Dosage Of Vitamin D
Medical practitioners recommend that we consume an intake of at least 800-1200 IU or 10-20 micrograms of Vitamin D per day in order to promote optimal functioning of the body. However, the actual requirements of Vitamin D differ from individual to individual depending on their body compositions.
The Food and Nutrition and Board of the Institute Of Medicine have come up with varying intake levels depending on certain measures. Given below is a chart that explains the recommended intake level for Vitamin D as per the age of the individual:
|Life Stage||Recommended Amount|
|Birth to 12 months||10 mcg (400 IU)|
|Children 1–13 years||15 mcg (600 IU)|
|Teens 14–18 years||15 mcg (600 IU)|
|Adults 19–70 years||15 mcg (600 IU)|
|Adults 71 years and older||20 mcg (800 IU)|
|Pregnant and breastfeeding women||15 mcg (600 IU)|
Side Effects Of Consuming Excessive Vitamin D For Weight Loss
Vitamin D deficiency and weight loss are mutually exclusive instances. Consuming excessive amounts of Vitamin D can not only hinder your fitness progress but also cause your body to experience complications such as:
- Headache, Nausea, and Dizziness
- Abnormal levels of thirst
- Severe constipation
- Decreased brain function
- Ataxia, a condition that causes slurring of words
Given how stressful and busy most of our schedules can be, it is both difficult and impractical to calculate the Vitamin D for weight loss levels of every single food item we consume, in order to regulate our intake based on that.
Instead, you can make sure to consume the foods mentioned above in moderation and pair them with health supplements in order to make your life just a bit easier. However, make sure that you consult with a medical health practitioner before supplementing your diet with Vitamin D for weight loss supplements.