In essence, vitamin D plays a critical role in numerous bodily regulatory processes. When not maintained at the recommended levels, it can have consequences on various aspects of our health, including bone health, nerve function, immune system strength, and even the regulation of glucose. Recent discoveries have also shed light on its influence on fat development and maturation, potentially having a positive impact on weight loss. To gain a deeper insight into how vitamin D affects weight loss, let’s begin by exploring its role in maintaining body homeostasis.

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What is Vitamin D?

What does it do?

According to the National Institute of Health (NIH)¹, vitamin D is important for calcium absorption, which in turn helps build strong bones in the body. Other functions include fighting off invading infections by strengthening your immune system and carrying messages between your brain and body.

What are sources of Vitamin D?

Sources include:

How much Vitamin D do you need?

The recommended amount of vitamin D needed to maintain good bone health and overall well-being depends largely on age. Yet, various other factors come into play when figuring out the right vitamin D intake, such as gender, whether you’re pregnant or breastfeeding, and any existing health conditions. According to the National Institutes of Health (NIH), having vitamin D levels at 50 nmol/L (20 ng/mL) or higher is generally sufficient for most individuals. However, depending on your specific circumstances, this amount might need to be higher, and if you have any concerns, it’s a wise choice to consult with your primary care physician to ensure you are achieving optimal benefits.

How do I feel if my Vitamin D levels are low?

Signs of low vitamin D levels:

What can happen if your Vitamin D levels stay low?

Low vitamin D for a prolonged period of time can lead to thin, brittle, or misshapen bones. Children with deficiencies can develop rickets, a disease that softens, weakens, deforms, and causes pain in the bones.  Teens and Adults, on the other hand, can develop osteomalacia, a disorder that cause bone pain and muscle weakness. Osteoporosis, a condition where your bones become fragile and break easily, can develop in cases of long-term shortage of vitamin D and calcium.

Is Vitamin D safe?

Overall, vitamin D is safe when taken and monitored correctly. You can get too much vitamin D, which can be harmful. Some symptoms of higher than normal vitamin D levels include nausea, vomiting, muscle weakness, confusion, pain, loss of appetite, dehydration, excessive urination, and kidney stones. Vitamin D can also interact with some commonly used prescription medications, so it is vital to speak with your pharmacist and other providers to make them aware you are taking the supplement. 

Can Vitamin D help with Weight Loss?

There have been multiple studies published evaluating the link between vitamin D, obesity, and weight loss.  It is thought that because vitamin D can decrease the growth and maturation of fat cells², it can have an effect on body weight. However, data is still ongoing and controversial. 

In a study conducted by Mason³ and colleagues in 2014, they discovered that taking vitamin D supplements while trying to lose weight didn’t lead to increased weight loss.

However, a more recent study by Khosravi⁴ and his team in 2018 showed different results. They found that when people used vitamin D supplements for six weeks, their weight, waist size, and body mass index decreased significantly, and their vitamin D levels increased.

Another study by Perna⁵ in 2018, which looked at various studies on vitamin D supplements and weight loss, found that taking these supplements had a positive effect on weight loss. It helped reduce body mass index and waist size in overweight and obese individuals.

So, these more recent studies suggest that vitamin D supplements might indeed be helpful for losing weight and improving your body’s measurements.

Why Is Vitamin D Important In Weight Loss?

Recent studies suggest there is a link between vitamin D, obesity, and achieving a healthy weight. We’ve already talked about how important vitamin D is for keeping our bodies balanced, and when this balance gets messed up, it can affect how healthy we feel and our ability to reach our ideal weight.

If you have diligently followed a balanced diet and exercise regimen, but still find yourself falling short of your desired results, it’s worth considering the possibility of low vitamin D levels. Even if your vitamin D levels are within “normal parameters” they still may not be optimized for your age or other pre-existing conditions. If you suspect this might be the case and are experiencing symptoms associated with vitamin D deficiency, I strongly advise reaching out to your primary care physician to get your vitamin D levels checked. Additionally, if you are not already taking a daily multivitamin, it’s generally a prudent choice to start, as it can help ensure you meet your daily vitamin needs.

It’s essential to keep in mind that excessive vitamin D intake can have adverse effects on your health. Therefore, please refrain from initiating supplementation without the supervision of a healthcare professional who can closely monitor your situation. Additionally, it’s crucial to consult with your pharmacist to confirm that vitamin D supplementation won’t interact negatively with any other medications you’re currently prescribed.

In summary, achieving optimal weight loss involves factors such as diet, exercise, insulin regulation, hormones, and vitamin levels. To kickstart your journey toward weight loss success, the most crucial initial steps are enhancing your diet and engaging in regular exercise.

What has been your biggest challenge in your weight loss journey? Comment and subscribe below ⬇️ to get more information straight to your inbox! Purchase my most recommended brand of Vitamin D HERE!

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References

1. National Institute of Health: Office of Dietary Supplements. (2022). Vitamin D Fact Sheet for Consumers. U.S Department of Health & Human Services, National Institutes of Health.  Retrieved September 1, 2023, from https://ods.od.nih.gov/factsheets/VitaminD-Consumer/.

2. Lotfi-Dizaji L, Mahboob S, Aliashrafi S, Vaghef-Mehrabany E, Ebrahimi-Mameghani M, Morovati A. Effect of vitamin D supplementation along with weight loss diet on meta-inflammation and fat mass in obese subjects with vitamin D deficiency: a double-blind placebo-controlled randomized clinical trial. Clin Endocrinol (Oxf). 2019;90(1):94–101. doi:10.1111/cen.13861

3. Mason C, Xiao L, Imayama I, Duggan C, Wang CY, Korde L, McTiernan A. Vitamin D3 supplementation during weight loss: a double-blind randomized controlled trial. Am J Clin Nutr. 2014 May;99(5):1015-25. doi: 10.3945/ajcn.113.073734. Epub 2014 Mar 12. Erratum in: Am J Clin Nutr. 2014 Oct;100(4):1213. PMID: 24622804; PMCID: PMC3985208.

4. Khosravi ZS, Kafeshani M, Tavasoli P, Zadeh AH, Entezari MH. Effect of vitamin D supplementation on weight loss, glycemic indices, and lipid profile in obese and overweight women: a clinical trial study. Int J Prev Med. 2018;9:63. doi:10.4103/ijpvm.IJPVM_329_15.

5. Perna, S. Is Vitamin D Supplementation Useful for Weight Loss Programs? A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Medicina 2019, 55(7), 368; https://doi.org/10.3390/medicina55070368.

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