Vitamin D and weight loss

2 mins to read

Vitamin D is an important nutrient that has an impact on many different aspects of our health. Online weight loss coach Andrew Cate looks at the influence vitamin D may have on your waistline.

Weight management

Vitamin D and body fat?
Vitamin D is mainly produced in the skin through exposure to sunlight, while it is also derived to a lesser extent from supplements and food sources. It is best known for its role in bone mineralisation, yet Vitamin D receptors are found in over 30 different types of cells in the body. There is research beginning to emerge that shows a connection between low concentrations of circulating vitamin D and excessive levels of body fat. Preliminary research has also shown that vitamin D may boost weight loss and lead to improvements in markers of metabolism.

The research
Research published in the American Journal of Clinical Nutrition examined the changes in vitamin D levels in overweight women who lost weight over a 12 month period. It was discovered that a 15% reduction in body weight resulted in a significant increase in vitamin D levels compared to control subjects. It was noted that the greater the weight loss achieved by participants, the greater the increase in vitamin D levels. Higher levels of body fat were associated with lower levels of vitamin D. These changes occurred independently of any dietary changes in vitamin D levels. The researchers speculated that one possible reason for reduced vitamin D levels in overweight people is a reduced bioavailability of the nutrient. It was also noted that vitamin D has a direct effect on muscle tissue, and has been associated with greater strength and physical function, which could result in improved adherence to an exercise program.

Getting enough vitamin D
While more research is needed to better understand the role of vitamin D in weight control, it certainly makes sense to ensure your intake is adequate. Following are some tips on how to get the balance right.

The sunshine paradox - The body produces vitamin D through exposure to UV light on your skin, however, this can also damage your skin. A helpful guide is to aim for 10 - 15 minutes of short sun exposure each day to your hands, face and arms. Avoid sun exposure in the middle of the day to prevent skin damage. The amount of vitamin D your skin produces will vary depending on the geography, season, time of day, cloud coverage, and clothing worn.
Food sources - Dietary sources of vitamin D can help to boost your intake. Vitamin D is a fat soluble vitamin, and good sources are generally found in foods containing fat, such as oily fish (salmon, tuna, sardines and mackerel), eggs and red meat. Some foods are also fortified with vitamin D, such as milk and some margarines.
Supplements - Dietary supplements can be used to help boost your levels of vitamin D. This is especially helpful for people who spend a lot of time inside, or who live in climates with minimal sun exposure. However, more research is needed before it can be determined if vitamin D supplementation can directly influence weight loss.
Don't neglect the basics - Subjects who lost weight in this study reduced their kilojoule intake and increased their physical activity levels. Lifestyle change is still the key factor in weight control.

Speak to a health professional - If you have any concerns about vitamin D deficiency, speak to your naturopath or general practitioner for further advice.

References are available on request