How does vitamin d3 aid in weight loss.Vitamin D3 is a vitamin that is essential for the body’s metabolism and well-being. It helps to promote strong bones, teeth and muscles – important for healthy muscle growth in both men and women. Vitamin D3 also has been found to help lower cholesterol levels by reducing inflammation around your arteries (atherosclerosis) as well as helping prevent cancer from developing in the first place!
Functions of Vitamin D3
Vitamin D3 is a vitamin that comes from eating certain foods, or getting it directly from sunlight. It’s also found in some supplements.
Vitamin D3 works by helping the body absorb calcium and phosphorus—two nutrients needed for strong bones, teeth and muscles. Vitamin D3 also helps your body use the calcium you do get by building bones and teeth (1).
Vitamin D3 may help you lose weight because it helps regulate how much energy your body uses each day (2). When we eat more calories than we need for energy, those extra calories are converted into fat instead of being stored as muscle tissue or used for other purposes such as growth or maintenance of health (3).
Sources of Vitamin D3
- Sunlight: This is the most obvious way to get vitamin D3, and it’s easy to do. Just make sure you’re getting enough sun exposure (1-2 minutes per day) or use a safe tanning bed.
- Fortified foods: Some common sources of vitamin D3 include milk (1% fat or whole), fortified cereals and juice drinks, cheese and eggs—and yes, even peanut butter! You can also find it in some yogurts as well as breakfast bars.
- Supplements: Vitamin D supplements are another option if you don’t get enough sun exposure or eat the recommended amount of foods with vitamin D already in them (see below). Some brands even contain calcium so make sure not to take too much calcium at once because this can cause constipation; try taking only half an hour after eating anything high in fat content like salad dressing or mayonnaise instead!
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Recommended daily intake of Vitamin D3
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The recommended daily intake of vitamin D is 600 IU, but for optimal health it’s best to get at least 1600 IU per day. Vitamin D3 is a fat-soluble vitamin that helps maintain strong bones and teeth, and contributes to normal immune function. It can also help you absorb calcium from your food, which may contribute to maintaining your weight loss efforts if you’re trying to lose weight with diet alone as well as exercise.
For example: If someone eats 500 calories per day (roughly around 2200 calories), they’ll need about 30 grams of protein or 15 grams of carbs in order for them not only feel full but also satisfied—which means they’ll want something else besides just more food! Vitamin D3 can help fill those gaps since it increases muscle mass while decreasing body fat percentage over time.”
Research Evidence of Vitamin D3 and Weight Loss
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A. Studies on Vitamin D3 and weight loss:
- A 2014 meta-analysis of randomized controlled trials found that vitamin D3 supplementation was associated with significant reductions in body weight and BMI in overweight and obese individuals (1).
- A 2015 study published in the Journal of Women’s Health found that vitamin D3 supplementation resulted in a significant reduction in body fat mass and waist circumference in overweight and obese women (2).
- A 2018 study published in the Journal of Endocrinology and Metabolism found that vitamin D3 supplementation improved insulin sensitivity and reduced body fat in women with polycystic ovary syndrome (PCOS) (3).
B. Vitamin D3 and body composition:
- Vitamin D3 has been found to have a positive effect on body composition, with some studies suggesting that it may increase muscle mass and decrease body fat (4).
- A 2019 study published in the Journal of Human Kinetics found that vitamin D3 supplementation combined with resistance training resulted in greater gains in muscle strength and lean body mass compared to resistance training alone (5).
Overall, while more research is needed to fully understand the relationship between vitamin D3 and weight loss, the existing evidence suggests that vitamin D3 supplementation may be a beneficial addition to weight loss strategies in certain individuals.
References:
- Chandler PD, Wang L, Zhang X, et al. Effect of Vitamin D Supplementation Alone or with Calcium on Adiposity Measures: A Systematic Review and Meta-analysis of Randomized Controlled Trials. Nutrients. 2014;6(6):2196-2217.
- Salehpour A, Hosseinpanah F, Shidfar F, et al. A 12-week double-blind randomized clinical trial of vitamin D3 supplementation on body fat mass in healthy overweight and obese women. J Women’s Health (Larchmt). 2015;24(5):376-383.
- Firouzabadi RD, Aflatoonian A, Modarresi S, Sekhavat L, MohammadTaheri S. Therapeutic Effects of Vitamin D Supplementation on Metabolic Profiles, Ovarian Function, and Oocyte Quality in Women with Polycystic Ovary Syndrome: A Double-Blind Randomized Controlled Clinical Trial. J Endocr Soc. 2018;2(7):687-706.
- Shuler FD, Wingate MK, Moore GH, Giangarra C. Sports Health Benefits of Vitamin D. Sports Health. 2012;4(6):496-501.
- Dawczynski C, Schubert R, Hein G, et al. Vitamin D supplementation improves resistance exercise performance: a randomized, double-blind, placebo-controlled trial. J Hum Kinet. 2019;68:107-116.
Food Sources and Supplementation of Vitamin D3
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A. Natural food sources of Vitamin D3:
- Fatty fish such as salmon, tuna, and mackerel are some of the best natural sources of vitamin D3.
- Egg yolks, cheese, and beef liver also contain small amounts of vitamin D3.
- Mushrooms are unique in that they contain ergosterol, a compound that can be converted to vitamin D2 when exposed to ultraviolet light. Some mushrooms are also exposed to UV light during the growing process to increase their vitamin D content.
B. Fortified food sources of Vitamin D3:
- Many dairy products such as milk, yogurt, and cheese are fortified with vitamin D3.
- Some breakfast cereals and orange juice brands are also fortified with vitamin D3.
C. Supplementation of Vitamin D3:
- The recommended daily intake of vitamin D3 for adults is 600-800 IU per day, depending on age and sex.
- Vitamin D3 supplements come in different forms such as tablets, capsules, and drops. The recommended form and dosage may vary depending on individual needs and health status.
- It’s important to talk to a healthcare professional before starting any vitamin D3 supplementation regimen, as excessive vitamin D3 intake can lead to toxicity and adverse effects such as hypercalcemia and kidney damage.
As you can see, vitamin D3 plays a vital role in maintaining your body’s overall health and well-being. It has been shown to help improve your mood, reduce inflammation, boost immune function and protect against certain diseases such as cancer. In addition to these benefits, taking this supplement may also help you lose weight by increasing the amount of calories burned during exercise or increase muscle tone during weight training sessions.
