We all know that Vitamin D plays a big role in our overall health. Not only is it important for calcium absorption and improving the health of bones, tissues, and the colon, but it also takes care of our immunity. Apart from that, it also affects our many bodily functions, including mood regulation. That’s why it’s important to exposure to sunlight is essential, especially in winter.
But did you know that there is quite some debate over its relationship with weight management? Yes, that's right. There is talk about how vitamin D deficiency can affect weight loss. So, why don't we take a closer look at this statement and determine from facts whether it's true or not?
Keep reading to learn about the relationship between vitamin D deficiency and weight loss!
Table Of Contents
- Can Vitamin D Deficiency Affect Weight Loss?
- Does A Lack Of Vitamin D Cause Muscle Loss?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Can Vitamin D Deficiency Affect Weight Loss?
Boost the vitamin D and burn those calories!
Yes, a vitamin D deficiency can affect your weight loss goals. Without enough vitamin D, your metabolism will slow down, making the fat in your body harder to burn.
Studies even show that overweight and obese people are more likely to have low levels of vitamin D than those with a 'normal' body mass index (BMI). This is because excess fat stores the vitamin, making it less available for the body to use.
Conversely, vitamin D supplementation may help you lose weight. It does this by influencing several physiological functions, such as:
- Boosting metabolism
- Reducing inflammation
- Improving insulin sensitivity
- Enhancing mood (curb emotional eating and boost motivation for physical activity)
- Supporting muscle function
A 2018 study gave overweight women 5,000 IU of vitamin D weekly for 6 weeks, resulting in reduced weight, BMI, waist, and hip measurements. Another study with 1,000 IU of vitamin D daily for 12 weeks saw a decrease in body fat, even though weight and waist circumference remained stable.
Also Read: How To Build Strong Immunity? Top 10 Strategies And Foods to Strengthen Your Immune System
How does Vitamin D affect weight loss? | |
| Though it helps with weight loss, Vitamin D is not a direct means of weight loss, a diet pill or a magic fat burner. Instead, vitamin D supplementation indirectly affects your body and can cause weight loss. | |
These effects include: | |
| 1. Strengthening Metabolism — fuel your fat burn with the power of vitamin D | If you've been trying to lose weight, then the words 'calories' and 'metabolism' are not new to you. You must also know that a faster metabolism is key to losing weight without starving yourself.
Vitamin D will boost your metabolism, helping your body burn calories faster. A quicker metabolism means fewer calories are stored as fat, aiding in weight loss. It’s why some people can eat more without gaining weight—vitamin D can help you achieve that, too! |
| 2. Improving Bone Health — keep your bones strong and your Weight loss stronger | As you know, losing weight requires staying active, which requires strong bones. People with brittle bones simply cannot maintain an active lifestyle without risking injury.
The main function of vitamin D - as we've always known - is strengthening bones. It does this by helping your body absorb calcium and phosphorus for bone mineralisation. Thus, vitamin D improves bone health and allows you to maintain the active lifestyle needed to lose weight. |
| 3. Alleviation of Depression — boost your happy hormones and motivation | Depression can alter eating habits, often leading to cravings for high-calorie comfort foods.
Depression also comes with low energy levels and a lack of motivation. This almost always leads to a reduction in any sort of physical activity. So, people with depression are more likely to consume calorie-dense food and do little physical activity to burn any extra calories. This makes weight gain inevitable.
Vitamin D helps with depression in several ways, like increasing serotonin and dopamine levels in the brain. These are feel-good hormones that help lift the mood and overcome the symptoms of depression. When your levels of this feel-good hormone rise, you feel energised and motivated. Then, you will be better able to stick to healthy eating habits and weight loss programs.
Additionally, see how physical activity can alleviate depression. |
| 4. Reducing Inflammation — fight inflammation, burn fat | Chronic inflammation can lead to insulin resistance, contributing to weight gain. With its anti-inflammatory properties, Vitamin D can help reduce this inflammation and regulate blood sugar levels, preventing further weight gain.
Studies have even shown that vitamin D supplementation improves blood sugar levels, enhancing weight loss efforts. |
Also Read: 8 Expert-Recommended Ways To Help You Lose Weight Fast Without Exercise Naturally!
Does A Lack Of Vitamin D Cause Muscle Loss?
From Weak to Strong: How Vitamin D Powers Your Muscles?
Yes, interestingly, there is a definitive link between vitamin D and muscle strength.
We all know how important Vitamin D is for skeletal health, but it is just as vital for muscle function. Vitamin D supports muscle protein synthesis, which is essential for building and maintaining muscle. Without enough vitamin D, muscle protein synthesis may be impaired, which would lead to reduced muscle mass and strength.
Research shows that vitamin D deficiency is linked to nonspecific musculoskeletal pain. One study found that over 70% of people with chronic pain were vitamin D deficient.
If you're frequently experiencing nonspecific pain, you might have a vitamin D deficiency. The good news is that even if you're unable to obtain vitamin D from the sun, there are several supplement options available to help you alleviate this problem.
Vitamin D deficiency can lead to muscle weakness and pain, as it plays a crucial role in muscle function. Without sufficient vitamin D, muscle protein synthesis may be impaired, which would lead to reduced strength and performance.
ToneOp Care's Bone 360 Tablets are your go-to solution for stronger bones and muscles! Packed with essential nutrients like Vitamin D, Calcium, and Magnesium, they help reduce joint pain and muscle cramps and enhance flexibility—all in one powerful tablet!
Also Read: Fuel Your Workout With These 7 Top Foods For Muscle Recovery And Growth
Dietitian’s Recommendation
Ensure that your body produces the right amount of vitamin D by exposing yourself to the right amount of sunlight each day. Apart from sunlight, you can get vitamin D from some foods and supplements. In this way, you can prevent a deficiency.
By combining sun exposure, a vitamin D-rich diet, and vitamin D supplements, you can maintain adequate levels of vitamin D in the body, which can help you lose weight and even alleviate depression.
Dt. Lavina Chauhan
The Final Say
Vitamin D deficiency is often a major problem in obese or overweight people. It can cause other health problems and come with unpleasant symptoms. By combining limited sun exposure, a vitamin D-rich diet, and vitamin D supplements, you can maintain proper vitamin D levels in your body to avoid weight gain.
FAQs
1. Can you take vitamin D supplements to overcome vitamin D deficiency?
Yes, taking vitamin D supplements can help you overcome vitamin D deficiency!
2. What are the best natural sources of vitamin D?
The best vitamin D source is sunlight, which helps your body produce it. Additionally, foods like fatty fish, egg yolks, and fortified dairy products. Mushrooms exposed to sunlight also provide a plant-based source of vitamin D.
3. Which vitamin deficiency causes weight loss?
Vitamin B12 and vitamin C deficiencies can contribute to weight loss.
References
- https://academic.oup.com/endo/article-abstract/154/11/4018/2422654?redirectedFrom=fulltext
- https://www.drmoma.org/vitamin-ds-crucial-role-in-weight-loss/
- https://whynotnatural.com/blogs/why-not-natural-blog/the-impact-of-vitamin-d-on-weight-loss-what-the-science-says
- https://www.mdpi.com/1648-9144/55/9/541
- https://www.hindustantimes.com/lifestyle/health/can-vitamin-d-aid-weight-loss-vitamin-d-rich-foods-to-add-to-your-diet-101667898504382.html
- https://www.healthshots.com/hindi/fitness/can-drinking-sugarcane-juice-cause-weight-gain-know-what-is-the-truth/
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