Can You Lose Weight With Vitamin D Deficiency
Vitamin D is an important micronutrient with health benefits such as enhanced immunity and strong bones. There is also evidence that it can aid weight loss.
In the article "Is it possible to lose weight with vitamin D", "Does vitamin D deficiency affect weight loss", "Is vitamin D important in weight loss" questions will be answered.
What is Vitamin D?
Vitamin D, which can be obtained from vitamin D-rich foods or dietary supplements a fat soluble vitamin dir. Our body can also achieve this through sun exposure.
Vitamin D is essential for maintaining strong bones and teeth, keeping the immune system healthy and facilitating the absorption of calcium and phosphorus.
Because this important vitamin is not naturally found in many foods, most healthcare professionals recommend sunbathing for at least 5-30 minutes per day to meet the recommended daily amount of 600 IU (15 mcg).
However, it is thought that those who live too far from the equator may not be able to meet their needs alone with sunbathing.
Unfortunately, Vitamin D deficiency It is a nutrient deficiency that affects about 50% of people worldwide. People in the following group are at risk of vitamin D deficiency:
Older adults
Breastfed babies
Dark-skinned individuals
Limited sun exposure
Obesity is a risk factor for vitamin D deficiency. Some evidence suggests that getting enough vitamin D can help you lose weight.
People who are overweight have lower vitamin D levels. Studies have found lower levels of vitamin D in the blood levels of overweight people with higher body mass index and body fat percentage.
Several different theories comment on the relationship between low vitamin D levels and obesity.
Some claim that obese people tend to eat less vitamin D-containing foods, thus explaining the relationship.
Others state that obese individuals are unable to absorb large amounts of vitamin D from the sun due to subcutaneous fat.
Furthermore, certain enzymes are needed to activate vitamin D and these enzyme levels may differ between obese and non-obese individuals.
A 2012 study noted that when vitamin D levels in obese individuals were adjusted for body size, there was no difference between levels in obese and non-obese individuals.
This indicates that the need for vitamin D depends on body size, meaning that obese individuals need more than normal weight people to reach the same blood levels. This also explains why obese people are deficient.
Losing weight affects vitamin D levels
Theoretically, a reduction in body size means a decrease in vitamin D requirement. However, levels will actually increase as the amount in your body stays the same when you lose weight. And the degree of weight loss affects the degree to which their levels increase.
One study found that even a small amount of weight loss resulted in a modest increase in blood levels of vitamin D.
In addition, participants who lost at least 15% of their body weight increased approximately three times more than participants who lost 5-10% of their body weight.
What's more, there is some evidence that increasing vitamin D in the blood can reduce body fat and increase weight loss.
High vitamin D levels help with weight loss
Some evidence suggests that getting enough vitamin D can increase weight loss and reduce body fat.
At least 20 ng / mL (50 nmol / L) is considered an adequate blood level to promote strong bones and overall health. One study examined 218 overweight and obese women over a one-year period. All of them followed a calorie restricted diet and exercise program.
Half of the women were given a vitamin D supplement, the other half received a placebo (giving the patient a drug-like drug with no active ingredient).
At the end of the study, the researchers found that women who met their vitamin D requirements experienced greater weight loss and lost an average of 3 pounds more than women who did not have adequate blood levels.
Another study was done with overweight and obese women who took vitamin D supplements for 12 weeks. At the end of the study, the women did not experience any weight loss, but increased vitamin D levels were found to reduce body fat.
Based on these studies, the weight-related benefits of vitamin D come from raising blood levels rather than the supplement itself.
How Does Vitamin D Weaken?
Several theories attempt to explain the effects of vitamin D on weight loss. Studies show that vitamin D can potentially stop the formation of new fat cells in the body.
It can also prevent the storage of fat cells, thus effectively reducing fat accumulation.
Additionally, vitamin D increases the level of the hormone serotonin, a neurotransmitter that affects everything from emotional state to sleep patterns.
Serotonin plays a role in controlling appetite and increases feelings of fullness, lowers body weight and reduces calorie intake.
Finally, higher levels of vitamin D are also associated with higher testosterone levels, which can trigger weight loss.
In a 2011 study, 165 men were given either a vitamin D supplement or a placebo. It was observed that the testosterone levels of those who took the supplement increased more than the control group.
Many studies have shown that high testosterone levels can reduce body fat and aid long-term weight loss.
It does this by increasing the metabolic rate, allowing the body to burn more calories after eating. It also prevents the formation of new fat cells in the body.
How much vitamin D is needed?
It is recommended that adults ages 19-70 get at least 600 IU (15 mcg) of vitamin D per day.
However, it may not be correct to give a clear value for vitamin D supplements, as some research indicates that the dosage will be based on body weight.
Depending on the weight of the body, this amount can be significantly higher than the established upper limit of 4.000 IU per day. On the other hand, it has been reported that doses up to 10.000 IU per day do not cause adverse effects.
Still, consult a doctor before exceeding the upper limit of 4.000 IUs per day, as vitamin D supplements can cause toxicity when consumed in large quantities.
How to Raise Vitamin D Levels for Weight Loss?
insolation
In order to increase the vitamin D levels in the body, it is necessary to stay in the sun for 5-30 minutes during the day.
Vitamin D Supplements
If you are not able to sunbathe, you can take vitamin D supplements. You will start to see a significant change in energy levels, you will feel less tired, you will sleep better, and your memory will be strengthened. However, always consult a doctor before taking vitamin D supplements.
Foods Rich in Vitamin D
There are a variety of foods rich in vitamin D that should be eaten daily. The list of foods rich in vitamin D is as follows;
Milk
Whole cow's milk is an excellent source of vitamin D and calcium. It is a known fact that both vitamin D and calcium help build strong bones.
A glass of milk provides 98 IU, approximately 24% of the daily vitamin D requirement. You can drink at least one glass of milk in the morning or before going to bed each day.
Cod Liver Oil
Cod liver oil is a popular supplement rich in omega 3 fatty acids. It is also a good source of vitamin D.
A teaspoon of oil will provide you with 440 IU, or 100% of your daily need. Therefore, do not take cod liver oil without talking to a doctor to determine the dosage and avoid its side effects.
Salmon and Mackerel
Salmon ve mackerel They are rich in omega 3 but also rich sources of vitamin D.
Almond
Almond A healthy nut containing omega 3, protein, calcium and vitamin D. Unsalted almonds are the best for weight loss.
Yoghurt
Yoghurt It is a good source of calcium and vitamin D. It also contains good gut bacteria that aid digestion. Therefore, for overweight people with intestinal problems, eating yogurt is beneficial. A glass of yogurt provides about 80 IU, or 20% of your daily need.
egg
Egg yolk is rich in fat-soluble vitamins. And vitamin D is one of them. One large egg provides 10% of the daily need.
This percentage may seem low, but eggs contain other essential fat-soluble and water-soluble vitamins and proteins that aid weight loss and increase bodily functions.
Tuna, sardine, and herring
Tuna, sardines, and herring are also great sources of vitamin D. 85 grams of tuna provides 57% of the daily need, sardines 41%, and 100 grams of Atlantic herring provides about 100% of the daily need.
Shrimp
Like other seafood shrimp It is also a good source of vitamin D. One serving of shrimp provides 40% of the RDI, or about 162 IU.
Mantar
Mushrooms It is a great source of protein and also rich in vitamin D. Depending on the type, one cup of mushrooms provides up to 890 IU. Mushrooms that have been exposed to the sun for a few hours have a higher vitamin D content.
As a result;
There is a complex relationship between vitamin D levels and weight. Getting enough vitamin D can keep hormone levels in check and help increase weight loss and reduce body fat.
Weight loss can help maximize other benefits, such as maintaining strong bones and protecting against disease, by increasing vitamin D levels.
If you are at risk of limited exposure or deficiency to the sun, you may want to consider taking supplements. Vitamin D supplements will help keep your weight in check and improve your overall health.
Can You Lose Weight With Vitamin D Deficiency
Source: https://www.diyetz.com/en/d-vitamini-zayiflatirmi/
