5 Ways Vitamin D Can Benefit Weight Loss

Vitamin D is a fat-soluble vitamin that your body absorbs and stores to stay healthy. These essential vitamins help the body maintain minerals such as calcium, and nutrients prevent excessive absorption of signal chemicals such as parathyroid hormone. In addition, research has shown that vitamin D protects the immune system by protecting the immune system from infections and viruses such as the flu. Recently, scientists have discovered that most organs and tissues in the blood and body contain receptors for this nutrient. This pathology has a significant effect on the main parts of human anatomy, such as the circulatory system and the endocrine system. But perhaps the most interesting current research on this nutrient is in the field of using vitamin D for weight loss.

How Your Body Gets Vitamin D

The skin absorbs the ultraviolet (UV) rays of the sun, synthesizing vitamin D into hormones, and many nutritionists recommend taking vitamin D as a nutrient in fortified or fortified foods. Since vitamin D does not occur naturally in many foods, some experts recommend getting vitamins from natural supplements. The risk of skin damage from sun exposure and depletion of the ozone layer forces many to choose vitamin D pills and supplements instead of sunbathing. At a minimum, most adults need at least 400–800 IU (or 600 IU on average) of vitamin D daily. A more popular recommendation is to take 1,000-2,000 IU daily to keep it safe.

Vitamin D and Weight Loss

According to a recent World Health Organization report, 40-50% of the world's population does not get enough vitamin D. About 1 billion people are experiencing severe vitamin D deficiency (VDD). Some populations are most at risk of developing this deficiency, including elderly people, breastfeeding infants, people with dark skin, and people living in low-latitude latitudes. Unfortunately, obese people are also at greater risk of developing vitamin D deficiency. Conversely, studies show that taking up to 4,000 IU of vitamin D can help you lose weight. Looking at the best benefits of taking vitamin D for weight loss can help you make the right decision about your fitness trip.
  1. Vitamin D helps regulate belly fat

The researchers hypothesized that low vitamin D levels could contribute to obesity. Studies show that people with a body mass index (BMI) higher than 30 usually have a system with low vitamin D. The University of Minnesota study shows that because the body uses vitamin D as an environmental sensor, low levels of vitamin D instruct the body to store additional energy for hours of limited resources. The body mainly stores this excess energy as fat. For many, this excess fat accumulates around the waist, making it easier to access the bloodstream through the digestive system. Vitamin D at a level of at least 20 ng / mL (milligrams / nanograms) in the bloodstream can help the body respond to these storage of excess belly fat and help some individuals lose weight. For example, a 2014 study by the American Journal of Clinical Nutrition found that women who maintain high vitamin D blood levels and follow strict diet and exercise routines average 7 pounds more than women who do not have high vitamin D blood. Lost. level. Vitamin D weight loss The body processes vitamin D through the liver and sends it to the bloodstream, so taking vitamin D for weight loss is one of the most promising ways to supplement calorie restriction and daily exercise. Healthy vitamin D blood levels can reduce fat production (formation of fat cells in the body). For example, a study in the Journal of Women & # 39; s Health found that older women with high levels of vitamin D lost weight over five years. Similarly, a study in the Nutrition Journal found that overweight and obese women who consumed 1,000 IU of vitamin D daily for 12 weeks lost measurable fat, regardless of other body changes. Studies show that storing vitamin D reduces the production of parathyroid hormone (PTH), a hormone that allows the hypothalamus to accumulate belly fat in the body. Similarly, according to the 2015 University of Milan study and the 2018 Leiden University study, dieters taking vitamin D may see a greater measurable decrease in waist circumference than those who did not take vitamin D. There is. Have a professional check your blood vitamin D level and adjust your supplement intake accordingly.
  1. Vitamin D has antioxidant and anti-inflammatory effects

One of the 24 micronutrients needed for survival, vitamin D, affects genes within almost every organ in the body. Vitamin D is responsible for the synthesis of numerous peptides that reduce stress and help the body fight infections. Nutrients also participate in molecular signal transduction to inhibit inflammatory substances from adhering to the cell walls causing stress and inflammation. In addition, there are also receptors in the organs of the body that convert vitamin D into an activated or hormonal form called calcitriol. This hormone version of vitamin D can restore cells, fight oxidation and increase longevity. In particular, the best antioxidant and anti-inflammatory foods (such as olive oil, spinach, walnuts and salmon) are also excellent natural sources of vitamin D.
  1. Vitamin D can improve lean muscle mass, strength and bone mineral density

In addition to reducing belly fat, taking vitamin D for weight loss has a significant impact on musculoskeletal health. According to a 2017 study, combining vitamin D with aerobic and resistance exercises can cause you to lose more calories than just exercising. Vitamin D can also help with energy output during intense workouts, and nutrients can increase muscle mass for a year. In men, vitamin D can significantly increase internal testosterone levels that promote weight loss. Along with the benefits of exercise, the body stores vitamin D and plays an important role in muscle recovery. Muscle tissue has a special receptor for vitamin D, in which nutrients strengthen muscle fibers and facilitate recovery from cellular damage. For example, because the heart is a muscle, this organ also has a special receptor for vitamin D. Research published in the Circulation Journal shows that people with low vitamin D are much more likely to develop cardiovascular disease. Therefore, taking vitamin D for weight loss can help lower the percentage of heart disease risk indicators like triglycerides. Vitamin D can also inhibit the collection of scar tissue and fibroblasts after heart-related trauma. Overall, vitamins can compound the benefits of cardiovascular exercise and help with cardiovascular health. Nutrients affect other exercises. There is an inverse relationship between internal vitamin D levels and mood changes, so lack of vitamin D can cause muscle fatigue. Studies show that supplementing this essential nutrient can help you gain more physical strength during exercise. Nutrients are essential for the conversion of the amino acid tryptophan to serotonin. Serotonin can also reduce the intermittent feeling of uncontrolled hunger and increase the fullness after a meal, protein shake or snack. Vitamin D also helps improve sleep and give you more rest after a day's physical activity. In addition, vitamin D can reduce the release of cortisol, a stress hormone known to encourage the storage of belly fat. One of the main roles of vitamin D is to regulate and strengthen the absorption of calcium and phosphorus, so the use of vitamin D can increase bone density gradually over time. Vitamin d for weight loss This bone density is not only important for preventing fractures, but can also improve body structure and overall level of physical fitness.
  1. Vitamin D can counter the effects of insulin resistance

Studies show that people with type II diabetes or at risk of developing their condition can increase their insulin secretion through vitamin D intake. Nutrients can also help with hunger and overeating associated with insulin resistance and metabolic syndrome. According to a study by the University of California, high levels of vitamin D release the hormone leptin. This hormone can fill your body and improve your insulin sensitivity to healthy foods.
  1. Vitamin D has meaning to help those considering gastric bypass surgery

Many see gastric bypass as a viable option for losing weight. Also called obesity surgery, this procedure removes or restricts many parts of the stomach and intestines. One of the problems with changing these organs is that they can greatly limit the amount of vitamin D absorbed in food. As a result, a lack of vitamin D can reduce the long-term benefits of receiving this surgery. Depending on the procedure, your healthcare professional can advise you to increase your vitamin D intake to lower your risk of these deficiencies. Source of article: Mason, C. et. al; Vitamin D3 supplementation at weight loss: a double-blind randomized controlled trial .; American Journal of Clinical Nutrition; https://www.ncbi.nlm.nih.gov/pubmed/24622804 LeBlanc, E. et al .; Association between 25-hydroxyvitamin D and weight gain in elderly women; Women's health journal; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3466912/ Salehpour, A. et al .; 12-week double-blind randomized clinical trial of vitamin D; Nutrition journal; https://www.ncbi.nlm.nih.gov/pubmed/22998754 Antoniak, E. et al .; The effects of combined resistance exercise training and vitamin D; BMJ open; https://www.ncbi.nlm.nih.gov/pubmed/28729308 Wang, T. et al .; Risk of vitamin D deficiency and cardiovascular disease; Circular journal; https://www.ncbi.nlm.nih.gov/pubmed/18180395 Pannu, P. et al .; Weight and fat mass vitamin D in obese subjects; Nutrition Research Journal; https://www.ncbi.nlm.nih.gov/pubmed/26923506 Mallard, S. et al .; Vitamin D status and weight loss; American Journal of Clinical Nutrition; https://www.ncbi.nlm.nih.gov/pubmed/27604772
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