Are Vitamin D and Weight Loss Connected?

A recent study from the University of Minnesota found that vitamin D levels may actually be a factor in a person's ability to lose weight.

Lead researcher Dr. Shalamar Sibley suggests that when people start out with an inadequate vitamin D level, it's possible that this might inhibit or impede their ability to lose weight on a low-calorie diet.

Study Details

• Small, observational study involving 38 people.
• Researchers found that higher baseline levels of vitamin D predicted fat loss, especially in the abdominal area.
• They are unsure if vitamin D deficiency causes obesity, or if obesity causes vitamin D deficiency, so further research is needed. "But, if someone is vitamin D inadequate, then supplementing vitamin D to achieve normal levels might, in fact, help augment his or her weight loss success, [coupled] with standard approaches." Source

Epidemic of Vitamin D Deficiency

A study published in the Archives of Internal Medicine found that 75 percent or more of American teens and adults are deficient in vitamin D. The study concluded that,

Current recommendations for dosage of vitamin D supplements are inadequate to address this growing epidemic of vitamin D insufficiency.

Being deficient in vitamin D is increasingly suggested to play a role in the prevention and treatment of conditions such as diabetes, glucose intolerance, high blood pressure, cardiovascular problems, and increased risk of certain cancers, including breast and prostate.

Food Sources of Vitamin D

Very few foods actually contain vitamin D, but good choices include fatty fish, such as salmon, mackerel, herring, and tuna. Small amounts can also be found in cheese and egg yolks. And some foods are fortified with vitamin D, such as milk, breakfast cereals, margarine, yogurt, and bread.

For more information on food sources of vitamin D, see this USDA nutrient database.

What About Sun Exposure?

With so much talk about skin cancer these days, many people avoid the sun as much as possible.

To help build up vitamin D reserves in the body, some researchers suggest,

• 5 to 30 minutes of sun exposure, at least two times per week
• Between 11am and 3pm
• Exposing face, arms, legs, or back, without sunscreen
• Length of exposure depends on skin type, season, time of day, etc.

If you spend a lot of your day indoors, or don't want to expose your skin to the sunshine, you need to make sure you are getting some good sources of vitamin D into your diet, or disucuss taking a vitamin D supplement with your doctor.

Vitamin D Supplements

Dr Sibley recommends supplements for anyone who knows, or suspects, they are lacking in vitamin D,

In an adult, 1,000-2,000 IUs (international units) as a supplement is a very reasonable thing to do for maintenance... If people are vitamin D inadequate, they're going to need a higher dose for a short period of time to build up their levels.