However, muscle and fat may well act the same when it comes to storing vitamin D for future use. While this isn't always possible due to the change of the seasons and your geographic location (and your skin color), this is the ideal to aim for as it will optimize your vitamin D levels naturally. To use the sun to maximize your vitamin D production and minimize your risk of skin damage, the middle of the day (roughly between 10:00 a.m. During this UVB-intense period you will need the shortest sun exposure time to produce the most vitamin D. One very significant thing shown by this research was that even with taking the supplement, the curve for the increase in the vitamin D level is not linear. (As an aside, there is evidence that the safety of vitamin D is dependent on vitamin K, and that vitamin D toxicity (although very rare with the D 3 form) is actually aggravated by vitamin K 2 deficiency. For instance, the lighter your skin, the more vitamin D you will produce from sun exposure, and the closer you live to the equator, the more vitamin D the sun on your skin will produce. Similarly, the more you weigh, the more vitamin D you need. So it is an inexact science trying to figure out how much vitamin D your body is able to produce naturally and balancing that with how much you need in supplement form. You really need to be your own vitamin D level sleuth, and I strongly suggest you do the necessary work, because this is truly one of the most powerful vitamins available for your health, and one that the majority of people currently are deficient in. It is here proposed that a fall in vitamin D in the form of circulating calcidiol is the stimulus for the winter response, which consists of an accumulation of fat mass (obesity) and the induction of a winter metabolism (the metabolic syndrome) … But you may be wondering why this is so important, especially if you're still under the impression that vitamin D is mostly a nutrient for your bones. Many people think that vitamin D is really a vitamin, but in reality, the active form of vitamin D is one of the most potent hormones in your body, and regulates more genes and bodily functions than any other hormone yet discovered. Vitamin D is produced as a pro-hormone in your skin after sunlight exposure, and is then converted to the potent hormone form.
Find out why vitamin D is important and how you can make sure to get enough! Unlike many of the essential vitamins, vitamin D can be made by our bodies. Unfortunately, cold winters and short days can make it tough to get enough sunlight for our skin to make this needed vitamin. Vitamin D is made in the skin and then travels through the blood to the liver and then the kidneys. Vitamin D also seems to play a major role in maintaining the immune system and may play some role in brain development. How can I get vitamin D? Sun exposure is the main way to get vitamin D, although it’s now often added to cow’s milk, soy milk and orange juice. Since vitamin D plays a critical role in bone health, vitamin D deficiency can lead to problems with hardening the bones and keeping them healthy. In older adults, vitamin D deficiency can lead to a condition called osteomalacia, where the bones weaken. Older adults are also at risk since the skin becomes less efficient at making vitamin D over time.
Benefits Of Vitamin D. Want to know the benefits of vitamin d that can help you to lose visceral belly fat, get stronger, live longer and keep your brain optimally performing? This is because the lack of sunshine totally kills our Vitamin D levels. Benefits of Vitamin D – Burn Visceral Belly Fat. And new research has found a correlation between Vitamin D deficiency and increased levels of visceral belly fat in the body. Why We Need The Benefits Of Vitamin D. Vitamin D can be synthesized by the body when you have exposure to sunlight in response to the ultraviolet light or it can be taken in from the diet. Additional Health Benefits of Vitamin D.
Increased intakes of vitamin D may improve weight loss while following a calorie-restricted diet, according to new findings from the US. Furthermore, for each 1-ng/m L increase in the active form of vitamin D (1,25-dihydroxycholecalciferol), subjects lost 0.107 kg more. “Our results suggest the possibility that the addition of vitamin D to a reduced-calorie diet will lead to better weight loss,” said the study's lead author, Shalamar Sibley, MD, from the University of Minnesota. There is also some evidence that the vitamin may reduce the incidence of several types of cancer and type-1 diabetes. Sibley and her co-workers said that previous studies had reported an association between vitamin D deficiency and obesity, but “it is not clear if inadequate vitamin D causes obesity or the other way around”, she said. Blood levels of vitamin D were measured before and after the 11 week period. Sibley told attendees in Washington DC that, on average, many of the subjects were vitamin D insufficient. Moreover, pre-diet levels of the vitamin were linked to weight loss in a linear relationship, she said.
The maximum vitamin D daily dosage recommended is a hot topic among physicians and researchers, with many giving different recommendations. Vitamin D is a nutrient that the body can make on its own through sunlight exposure, but the general push for sunscreen and limiting sun exposure has created the need for vitamin D supplementation. The question then becomes how much vitamin D do you really need, how much can you take and what factors might increase your risks from a higher dose? For individuals with a vitamin D blood level between 30 nanograms per milliliter, or ng/ml, and 80 ng/ml, the Food and Nutrition Board raised the recommended levels in 2010 to 600 IU for children and adults from the ages of 1 to 70 and 800 IU for those over 70. If you are in the sun for at least 20 minutes three times a week during the summer months, you will be bringing in enough vitamin D to not require supplementation during that time. The recent push for sunscreen and the avoidance of the sun due to skin cancer has left many people not spending any time outside unprotected, and sunscreen blocks the body's ability to create vitamin D. Those with darker skin pigmentation are also at risk of not receiving enough vitamin D from the sun because the pigments limit the body's ability to create vitamin D and would require a person to spend as much as six times longer in the sun to receive enough vitamin D. S., and many argue that this might even be caused by the increase in vitamin D deficiency. Because vitamin D is fat soluble, it becomes trapped within the fat stores of obese individuals, and the body is not able to readily access it when needed. According to an ongoing study into obesity and vitamin D, Hadley Wood Healthcare is saying the preliminary results are showing that physicians need to look at a patient’s body mass index, or BMI, when determining a recommended dose for vitamin D supplementation, as it might need to be increased. For someone who has vitamin D deficiency or a blood level of less than 30 ng/ml, the dosage and treatment plan is very different and requires high amounts of vitamin D.
They may not be in the habit of testing for vitamin D deficiency or, if they are testing their patients, familiar with treatment. But practitioners from both sides of the aisle are seeing more cases of vitamin D deficiency and awareness is on the rise — one colleague reported that 85–90% of his patients don’t get enough D. For more information, read our article, “ Vitamin D Testing and Treatment – What You Need To Know .” What does vitamin D do for the body? It’s been known for many years that vitamin D is critical to the health of our bones and teeth, but deeper insight into vitamin D’s wider role in our health is quite new. Some studies in the US indicate that supplementation with vitamin D and calcium significantly reduces bone loss and incidence of nonvertebral fractures in women 65 and over. This is the circulating form of vitamin D (25[OH]D, or 25-hydroxyvitamin D) that gets measured by testing labs when you have your blood drawn for a vitamin D test. For more information, read our article, “ Vitamin D And Tanning Beds. See our article on vitamin D testing and treatment for more information on testing and avoiding toxicity. If you think you may be suffering from vitamin D deficiency, get a blood test and ask for the results.
Receive The Latest From Men's Health and Your Free Guide. D., a professor of medicine at Boston University medical center and author of The Vitamin D Solution. Here's the rundown on the many benefits of boosting your vitamin D. When you have adequate vitamin D levels, your body releases more leptin, the hormone that conveys a "we're full, stop eating" message to your brain. Vitamin D can help you lose lard all over, but it's particularly helpful for the pounds above your belt. Studies at the University of Minnesota and Laval University found that D triggers weight loss primarily in the belly. One of Zemel's studies found that a diet high in dairy (which means plenty of calcium and vitamin D) helped people lose 70 percent more weight than a diet with the same number of calories but without high levels of those nutrients. And the heavier you are, the more D is trapped and the less is available in your bloodstream. Grill them skin side down for about 5 minutes; then flip them and grill until the flesh flakes when you prod the centers with a fork, 3 to 5 minutes more. The D and leucine may be why dairy sources of calcium are twice as effective as calcium supplements at promoting weight loss, says Zemel. Eggland's Best eggs, for example, are higher in omega-3s and also contain double the D. If any of the following describes you, you might be deficient in vitamin D. The older you are, the harder it is for your skin to make D. The darker your skin (or the deeper your tan), the higher your natural SPF and the more sunlight your skin requires to make D. If you live north of that line, there's not enough sunlight for your skin to make adequate D between November and March, says Dr.
Home » Calcium and Vitamin D: What You Need to Know. Calcium and Vitamin D: What You Need to Know. Calcium and Vitamin D Supplement Safety. What is Calcium and What Does it Do? About 99 percent of the calcium in our bodies is in our bones and teeth. How Much Calcium Do You Need? The amount of calcium you need every day depends on your age and sex. *This includes the total amount of calcium you get from food and supplements. Food is the best source of calcium. Calcium Supplements. The amount of calcium you need from a supplement depends on the amount of calcium you get from food. Aim to get the recommended daily amount of calcium you need from food first and supplement only if needed to make up for any shortfall. If you get enough calcium from the foods you eat, then you don’t need to take a supplement. This is the case when you eat calcium rich foods or take supplements.
The association of calcium and vitamin d with risk of colorectal adenomas. Calcium intake and body weight. Dietary calcium and dairy products accelerate weight and fat loss during energy restriction in obese adults. Am J Clin Nutr 2002; 75:342 S. High dietary calcium reduces body fat content, digestibility of fat, and serum vitamin D in rats. Effect of calcium supplementation on weight and fat loss in women. Calcium and dairy acceleration of weight and fat loss during energy restriction in obese adults. Relation between calcium and magnesium intake and obesity. Am J Clin Nutr 2004;79:820-5. Am J Clin Nutr.
The Dynamic Weight Loss Duo: Calcium and Vitamin D. But perhaps it’s not the yogurt, per se, but the calcium and vitamin D readily found in yogurt that aid in weight loss. At the end of those six months, they concluded that high dairy calcium intake and serum vitamin D were associated with greater weight loss in those who were dieting. The first group consumed three 240m L glasses of regular orange juice fortified with 350 mg of calcium and 100 mg of vitamin D per serving. The second group consumed the same amount of light orange juice fortified with 350 mg of calcium and 100 mg of vitamin D per serving. Increase Your Calcium and Vitamin D, Decrease Your Waistline. Eat one to two servings of dairy products per day, and, of course, opt for the low-fat or non-fat versions. In addition to orange juice, non-dairy milks like soy, almond, rice and hemp include calcium and vitamin D. In general, the recommended daily dosage of calcium is 1,000 mg for men up to the age of 70, and 1,200 mg for men over age 70. Women ages 19-50 should take 1,000 mg per day; the daily dosage increases to 1,200 mg for women age 51 and over. As for vitamin D supplements, the recommended daily dosage is 600 IU per day for people under age 70, and 800 IU daily for people over 70. Dairy calcium intake, serum vitamin D, and successful weight loss. Calcium and vitamin D supplementation is associated with decreased abdominal visceral adipose tissue in overweight and obese adults.
A far safer, saner, and more satisfying way to up your D level is to get more of the vitamin from your diet. When your body lacks calcium, it can experience up to a fivefold increase in the fatty acid synthase, an enzyme that converts calories into fat. The end result: By fueling your body with the D-rich nutrients it needs to get out of a fat-storage state and into a fat-burning one, you could potentially speed weight loss by up to 70 percent. Snacking, when done properly, is actually one of the best ways to reduce cravings and stay focused on your slim-down goal. All are loaded with vitamin D and other nutrients that preserve muscle mass, turn up the heat on metabolism, and encourage your body to incinerate fat, not hang on to it. (70 cal, 80 IU D, 27 mg calcium) (132 cal, 50 IU D, 209 mg calcium) (80–100 cal, 80 IU D, 300 mg calcium) (138 cal, 154 IU D, 26 mg calcium) (80 cal, about 50–75 IU D, 150–250 mg calcium) (70 cal, about 50 IU D, 150 mg calcium) (152 cal, 25 IU D, 92 mg calcium) (139 cal, 117 IU D, 869 mg calcium) (156 cal, 396 IU D, 235 mg calcium)
FRIDAY, May 8, 2015 (Health Day News) - For obese Americans who are low on vitamin D , taking a supplement of the nutrient might help them lose weight , a new study suggests. However, studies on the use of vitamin D supplements to curb obesity have so far been inconclusive, the team said. The new study included 400 overweight and obese people with vitamin D deficiency who were put on a low-calorie diet and then divided into three groups. "The present data indicate that in obese and overweight people with vitamin D deficiency, vitamin D supplementation aids weight loss and enhances the beneficial effects of a reduced-calorie diet," Vigna's team wrote. The researchers suggest that all overweight and obese people should have their vitamin D levels tested. Previous studies have suggested that about 40 percent of North American adults are vitamin D-deficient, according to the study. "However, it is very important to note that the effect of vitamin D appears limited to only those people who are vitamin D-deficient."
First study of its kind to test effect of vitamin D and weight loss on inflammatory biomarkers. D., a principal staff scientist in the Public Health Sciences Division at Fred Hutch, is the lead author of the first study to test whether taking vitamin D augments the considerable effect of weight loss on markers of inflammation. SEATTLE — June 24, 2015 — For the first time, researchers at Fred Hutchinson Cancer Research Center have found that weight loss, in combination with vitamin D supplementation, has a greater effect on reducing chronic inflammation than weight loss alone. “We know from our previous studies that by losing weight, people can reduce their overall levels of inflammation, and there is some evidence suggesting that taking vitamin D supplements can have a similar effect if one has insufficient levels of the nutrient,” said lead and corresponding author Catherine Duggan, Ph. However, it has not been known whether combining the two — weight loss and vitamin D — would further boost this effect. “It’s the first study to test whether adding vitamin D augments the considerable effect of weight loss on inflammatory biomarkers,” she said. At the end of the study, all of the participants had reduced levels of inflammation, regardless of whether they took vitamin D, “which highlights the importance of weight loss in reducing inflammation,” Duggan said. However, those who saw the most significant decline in markers of inflammation were those who took vitamin D and lost 5 to 10 percent of their baseline weight. “We were quite surprised to see that vitamin D had an effect on an inflammation biomarker only among women who lost at least 5 percent of their baseline weight,” Duggan said. “That suggests vitamin D can augment the effect of weight loss on inflammation.” Vitamin D receptors are found in more than 30 cell types and the research focus around this nutrient recently has shifted from bone health to vitamin D’s effect on cancer, cardiovascular health and weight loss, among other health issues. “Weight loss reduces inflammation, and thus represents another mechanism for reducing cancer risk,” Duggan said. “If ensuring that vitamin D levels are replete, or at an optimum level, can decrease inflammation over and above that of weight loss alone, that can be an important addition to the tools people can use to reduce their cancer risk.” Editor’s note: To obtain a copy of the Cancer Prevention Research paper, “Effect of vitamin D 3 supplementation in combination with weight loss on inflammatory biomarkers in postmenopausal women: a randomized controlled trial,” or to arrange an interview with corresponding author Duggan, please contact Kristen Woodward in Fred Hutch media relations, [email protected] or 206.667.5095.
For post-menopausal women who are at higher risk of osteoporosis, taking vitamin D along with calcium supplements can reduce the rate of bone loss, help prevent osteoporosis, and may reduce the risk of fractures. People who have low levels of vitamin D are at greater risk of falling, and studies have found that taking a vitamin D supplement (700 - 1000 IU daily) may reduce that risk. But another large study found that taking vitamin D and calcium supplements did not lower blood pressure significantly or reduce the risk of developing high blood pressure in postmenopausal women. One study suggests that taking calcium and vitamin D supplements together may reduce risk of colon cancer. Population studies suggest that people who have higher levels of vitamin D in the blood have a lower risk of developing colorectal cancer. It can increase vitamin D activity and lead to high calcium levels in the blood. Calcium and vitamin D. The epidemiology of vitamin D and cancer incidence and mortality: a review. Calcium, vitamin D and the vitamin D receptor: impact on prostate and breast cancer in preclinical models. Calcium and vitamin D for osteoporotic fracture risk. Vitamin D and prevention of breast cancer.
Repeated measurements of variance were performed to evaluate the differences between groups for changes in body weight, BMI, body composition, waist circumference, and blood pressures, as well as in plasma TG, TC, HDL, LDL, glucose and insulin concentrations. The calcium + D group also exhibited greater decrease in visceral fat mass and visceral fat area (P 0.05). We initiated the current study in subjects whose calcium consumption was below the cutoff value, with the hypothesis that greater weight reduction and a better metabolic profile would be seen in the calcium+D supplemented group than in the control group, independent of caloric deficit. Recruitment and screening procedures were launched in the first 6 months, after which a 12-week intervention period was carried on. Stratified randomization was adopted when allocating 7 male subjects, with 3 allocated to calcium+D and 4 to the control group. Dietary instruction and counseling were provided to subjects in both groups during biweekly follow-ups throughout the program. An average portion size for each item was specified, and subjects were asked about the frequency of consuming that unit throughout the previous year. Dietary records were analyzed, using the Nutrition Calculator Software (version 2.3, developed by the Chinese Center for Disease Control and Prevention [CDC]). All of the anthropometric measurements and blood chemistry tests were repeated at the end of 12-wk intervention, while body composition was obtained at 4-wk intervals. Height was measured barefoot using a stadiometer to the nearest 0.1 cm and weight was obtained to the nearest 0.1 kg using a digital scale. Systolic and diastolic blood pressures were measured in the left arm at heart level with subjects seated for a minimum of 5 minutes using mercurial sphygmomanometer. Dietary records were analyzed using the Nutrition Calculator Software for energy, protein, fat, carbohydrate and calcium intakes. Compliance for total energy and dietary calcium intake were monitored throughout the program while guidance was given to subjects that had trouble following our dietary instructions. Calcium+D tablets were issued at baseline, exchanged for a new package at wk 4 and wk 8, and returned for counting for compliance, which was 95.8% in the calcium+D group, at the conclusion of the intervention. As illustrated in Table 3 , the calcium + D group witnessed significantly greater reduction in fat mass, fat percentage, visceral fat mass and VFA at wk 8 and wk 12 (P 0.05 for all).
She discusses how that her Vitamin D Diet is a metabolism booster that shifts an individual’s body from a fat-storing mode into a fat-burning mode. Peterson also explains briefly that she believes that one of the ways Vitamin D works on melting away belly fat is that Vitamin D not only increases fat cell metabolism, but also acts as an appetite suppressant. Peterson also tells viewers that the Vitamin D Diet is a portion control based program that limits an individual to 1400-1500 calories per day of Vitamin D rich foods that will provide the body with approximately 600 IU of Vitamin D daily. The Vitamin D rich meals she recommends include food products that are Vitamin D fortified. She also recommends salmon that not only provides Omega 3 fatty acids, but per serving also provides up to 1,000 IU of Vitamin D. One surprising source of Vitamin D rich food included “Pick Mushrooms” that had been treated with UV light at the end of harvest. Look for packaging that says “High Vitamin D” on the labeling she recommends. However, if you have a day when you just cannot get to Vitamin D rich-foods she says that supplements dosed at 600-1000 IU per day is fine as well. Oz added that 10-15 minutes of exposure to sunlight without sunscreen will also provide you with his recommended daily dose of Vitamin D.
In recent weeks the media has reported that vitamin D can help relieve the symptoms of asthma and lower blood pressure. Vitamin D is a group of related molecules that the body needs to help absorb calcium and phosphate. Most people generate the majority of the vitamin D in their body from sunlight. Mild to moderate vitamin D deficiency can lead to bone pain and weakening of the bones ( osteoporosis ). What are the risk factors for vitamin D deficiency? So could vitamin D supplements help us ward off the flu? We know that tests have found that vitamin D can help keep bones healthy, but can this help people in the "real world" and keep them healthy? Laboratory studies have found that vitamin D can slow the growth and spread of cancer cells. Taking 10 micrograms of vitamin D a day would be the same as 400 IU. Claims that vitamin D is a wonder drug are not supported by the current evidence.
Link Between Successful Weight Loss And Vitamin D Levels. Vitamin D levels in the body at the start of a low-calorie diet predict weight loss success, a new study found. In this study, the authors attempted to determine whether baseline vitamin D levels before calorie restriction affect subsequent weight loss. However, the authors found that baseline, or pre-diet, vitamin D levels predicted weight loss in a linear relationship. Additionally, higher baseline vitamin D levels (both the precursor and active forms) predicted greater loss of abdominal fat. "Our results suggest the possibility that the addition of vitamin D to a reduced-calorie diet will lead to better weight loss," Sibley said.
However, when analyses were limited to very low-calcium consumers only (initial calcium intake < or =600 mg/d, n 7 for calcium+D, n 6 for placebo), a significant decrease in body weight and fat mass (P < 0.01) and in spontaneous dietary lipid intake (P < 0.05) was observed in the calcium+D but not in the placebo group. In very low-calcium consumers, change in fat mass was positively correlated with change in lipid intake. During the weight-reducing programme, a calcium+D supplementation was necessary in female overweight/obese very low-calcium consumers to reach significant fat mass loss that seemed to be partly explained by a decrease in lipid intake.
The direct research looking at vitamin D and weight loss is still growing, but here is a sampling of what has been found so far: A 2012 study that looked at the impact of supplementing with both calcium and vitamin D found that this supplementation combination did not increase total weight loss but did lead to an increase in abdominal fat loss. A 2010 study in the American Journal of Clinical Nutrition found that supplementing with vitamin D did not enhance weight loss, but it did improve other markers of health such as decreased triglyceride levels (a risk factor for heart disease) and TNF-alpha, a cellular marker of inflammation.
Sunlight stimulates the production of vitamin D within the body. Research Studies of Vitamin D and Calcium. The recommended daily intake of vitamin D should be between 400 and 600 IU. Vitamin d and weight loss. Vitamin d weight loss. Vitamin D 3 and weight loss. Vitamin d3 benefits weight loss. Vitamin d3 benefits. Vitamin d for weight loss. Vitamin d benefits weight loss. Vitamin d3 for weight loss. Benefits of vitamin d and weight loss.
But what has really caught my eye is new research about the link between vitamin D and weight control. A National Institutes of Health (NIH) study, published in the Journal of Women’s Health, looked at more than 4,600 older women and found that over a five year period, those with low blood levels of Vitamin D gained about two pounds more than those with adequate levels. This isn’t the first research to link vitamin D to weight control, and several studies have revealed that most of us aren’t getting enough. Where you live, the season, time of day, cloud cover, smog, and sunscreen all affect UV exposure and vitamin D production. While many physicans and reseasrchers believe that 400 IU, 100 percent of the daily value, is not enough, which was true in my case, getting too much may also be risky. Excess supplemental vitamin D has been linked to high blood calcium levels, which can cause kidney and heart damage. A recent eight year study revealed that adults with the lowest blood levels of vitamin D were about twice as likely to die from any cause compared to those with the highest levels. And as for weight control, another recent study from the University of Minnesota tested blood vitamin D levels in 38 overweight men and women before and after they followed a diet plan for 11 weeks that slashed 750 calories a day. All the subjects were found to have low levels but for every increase of one nanogram per milliliter of blood vitamin D status, the dieters lost an extra half a pound. Have you had your blood vitamin D level tested?
Vitamin D may help you lose weight. Obesity and Vitamin D. Many overweight people are deficient in vitamin D, but it is unclear if the weight caused the deficiency or if the deficiency led to the weight gain. Vitamin D and Weight Loss. Subjects with higher levels of vitamin D at the beginning of the diet were more successful at losing weight overall. Vitamin D levels also predicted a greater loss of abdominal fat, but the exact mechanism for how vitamin D influences weight loss is still unclear. People trying to lose weight or who are overweight should get their vitamin D levels checked. Difficulty losing weight can be a sign of vitamin D deficiency. High Levels of Vitamin D and Weight Loss.
Vitamin D Will Help You With Weight Loss. Vitamin D slows down the growth of fat cells as well. However, when Vitamin D is deficient, as it is in most of us, the cells are not able to behave properly and are vulnerable to these serious health issues including weight gain and obesity. The study found that low levels of vitamin D in the blood interfered with the function of a hormone called Leptin, which tells the brain when you are full. The study also found that excess body fat absorbs vitamin D, stopping it from entering the blood stream. Another Study in Britain (Ortega RM, Aparicio A, et al, Br J Nutr 2008) using 60 overweight/obese women aged 20-35 years that had adhered to a low calorie diet, showed that those with higher vitamin d levels lost more weight and fat. Now, these are just two studies, and I obviously cannot go over the enormous amount of research out there, but suffice it to say, the conclusions are primarily the same – Vitamin D helps with weight loss and weight gain. How does vitamin D help with weight loss? As mentioned, extra body fat holds on to vitamin D so that the body cannot use it. Taking Vitamin D in conjunction with Calcium, helps to properly assimilate food and regulate normal blood sugar levels. Not only do you need calcium to further your weight loss, but you will also need to trim the calories. Supplement with Vitamin D 3 not D 2.
One of the simplest things you can do to lose fat and improve body composition is to make sure you are getting enough vitamin D. Lower vitamin D was associated with greater belly fat and total body fat percentage. If you are a person of color or wear sunscreen and sunglasses, you need to supplement with vitamin D even if you are in the sun daily. 3) Low vitamin D is associated with greater fat mass in all ages, races, and both genders. If you are still not convinced, separate surveys of children, men, and women showed that those with lower vitamin D had more body fat, and more belly fat. Out of 237 children, the majority were deficient in vitamin D (73 percent of blacks and 40 percent of whites were deficient) and vitamin D levels were inversely associated with belly fat and total fat percentages. 5) The inflammatory state associated with vitamin D compromises muscle function and leads to fat accumulation in muscle. For example, a study of collegiate women in Southern California found that vitamin D status was inversely correlated with the amount of fat they had in their muscle. Twenty-four percent of the women were deficient (below 20 ng/ml) and 35 percent had insufficient (between 20 and 30 ng/ml) vitamin D. The mechanism behind this is that vitamin D mediates protein synthesis and energy use. 6) Because of the role vitamin D plays on muscle and strength, lack of vitamin D will increase injury risk. 8) Low vitamin D is associated with low testosterone and poor fertility in men. Research found that men with adequate vitamin D (above 30 ng/ml) had higher testosterone levels, the leanest body composition, a greater percentage of lean mass, and better overall health than men with insufficient D. A study found that giving men with low testosterone and vitamin D deficiency 3,332 IUs of vitamin D daily for a year raised their free testosterone levels by 20 percent. The take away is that if you are not attending to your vitamin D level, you are not going to be as lean and strong as you could be.
From a cost perspective, you can get the vitamin D 3 and omega-3 fatty acids in Marine-D 3 from individual supplements at much less cost than the $1.67 per day for Marine-D 3. You can get more information about these, including our tests and reviews of products in the Cholesterol-Lowering Supplements Review > > You can get more information about these, including our tests and reviews of products in the Garlic Supplements Review > > You can get more information about niacin, including our tests and reviews of products in the B Vitamin Supplements Review > > You can get more information about Co Q 10 (and ubiquinol, a related compound), including our tests and reviews of products, in the Co Q 10 and Ubiquinol Supplements Review > > You can get more information about vitamin D, including our tests and reviews of products in the Vitamin D Supplements Review > > You can get more information about these supplements, including our tests and reviews of products, in the Calcium Supplements Review > > You can get more information about these supplements, including our tests and reviews of products, in the Fish/Marine Oil Supplements Review > > You can get more information about these supplements, including our tests and reviews of products, in the Multivitamin and Multimineral Supplements Review > > For more details about this, plus doses for specific conditions, and our tests of popular products, see the Vitamin D Supplements Review > > For more details about sun exposure and vitamin D, see the Vitamin D Supplements Review > >
In humans, the most important compounds in this group are vitamin D 3 (also known as cholecalciferol ) and vitamin D 2 ( ergocalciferol ). Vitamin D from the diet or dermal synthesis from sunlight is biologically inactive; activation requires enzymatic conversion ( hydroxylation ) in the liver and kidney. Accordingly, the Dietary Reference Intake for vitamin D assumes no synthesis occurs and all of a person's vitamin D is from food intake, although that will rarely occur in practice. Beyond its use to prevent osteomalacia or rickets, the evidence for other health effects of vitamin D supplementation in the general population is inconsistent.   The effect of vitamin D supplementation on mortality is not clear, with one meta-analysis finding a decrease in mortality in elderly people,  and another concluding no clear justification exists for recommending vitamin D. The two major forms are vitamin D 2 or ergocalciferol, and vitamin D 3 or cholecalciferol; vitamin D without a subscript refers to either D 2 or D 3 or both. In 1935, the chemical structure of vitamin D 3 was established and proven to result from the ultraviolet irradiation of 7-dehydrocholesterol.   However, vitamin D deficiency has become a worldwide issue in the elderly and remains common in children and adults.  Also, in the United States and Canada, vitamin D-fortified milk, infant vitamin supplements, and vitamin supplements have helped to eradicate the majority of cases of rickets for children with fat malabsorption conditions. The concentrations of vitamin D precursors produced in the skin reach an equilibrium , and any further vitamin D produced is degraded. Published cases of toxicity involving hypercalcemia in which the vitamin D dose and the 25-hydroxy-vitamin D levels are known all involve an intake of ≥40,000 IU (1,000 μg) per day. The effects of vitamin D supplementation on health are uncertain. Other forms (Vitamin D 2, alfacalcidol, and calcitriol) do not appear to have any beneficial effects with regard to the risk of death. For older people with osteoporosis, taking vitamin D with calcium may help prevent hip fractures, but it also slightly increases the risk of stomach and kidney problems.  Taking extra vitamin D, however, does not appear to change the risk.
Research shows that taking vitamin D can reduce the risk of developing MS in women by up to 40%. Some research suggests that people with asthma are more likely to have low vitamin D levels. However, taking vitamin D does not seem to extend the life of people with heart failure. However, taking vitamin D does not appear to lower the risk of death in people with kidney disease. Some research shows that people with COPD have lower than normal vitamin D levels. However, other research suggests that taking vitamin D with calcium is not associated with a lower risk of colorectal cancer. Some research suggests that people with low vitamin D levels have an increased risk of developing heart failure compared to those with higher vitamin D levels. However, other research shows that taking vitamin D (cholecalciferol) daily does not decrease the risk of death in people with heart failure. Research suggests that lower vitamin D levels are associated with a higher risk of developing high blood pressure. Other research shows that taking vitamin D (cholecalciferol) daily in combination with calcium does not lower blood pressure or reduce the risk of developing high blood pressure in postmenopausal women. However, other research suggests that vitamin D reduces the risk of death only when taking together with calcium.
According to the results of a recent study, sufficient levels of vitamin D may be linked to successful weight loss in New Jersey . Researchers are unsure if the vitamin D deficiency may be causing obesity or if excess weight may prompt a decrease in vitamin D levels. One reason that sufficient vitamin D levels may be linked to weight loss is the way that the body is able to gain vitamin D—sunshine.
A blood test to measure your 25(OH)D levels can tell you whether you have too high of vitamin D levels. If calcium is high and 25(OH)D is high, then you are getting too much vitamin D. However, vitamin D toxicity is more likely to develop if you take 40,000 IU/day everyday for 3 months or more. If you have taken this much vitamin D, seek medical attention. If you have symptoms of toxicity but have not taken more than 300,000 IU in 24 hours or more than 10,000 IU/day for the past three months, you may have a very rare condition that is sensitive to vitamin D. So, how do you know if your child has gotten too much vitamin D? For children that weigh 25 lbs or less, more than 50,000 IU in 24 hours or 2,000 IU/day for over three months is too much and potentially toxic. For children that weigh between 25 and 50 lbs, more than 100,000 IU in 24 hours or 4,000 IU/day for over three months is too much and potentially toxic. For children that weigh between 50 and 75 lbs, more than 150,000 IU in 24 hours or 6,000 IU/day for over three months is too much and potentially toxic. For children that weigh between 75 lbs and 100 lbs, more than 200,000 IU in 24 hours or 8,000 IU/day for over three months is too much and potentially toxic.
Vitamin D and its effect on weight loss examined in new study. Caitlin Mason in her office at the Fred Hutchinson Cancer Research Center on April 19, 2014. SEATTLE - April 22, 2014 - A new study published online April 18 in the American Journal of Clinical Nutrition suggests that healthy or “replete” levels of vitamin D may be associated with weight loss in a certain segment of postmenopausal overweight women. Scientists at Fred Hutchinson Cancer Research Center looked at the results of Vitamin D supplementation on a group of overweight women ages 50 to 75 who tested low in D. The research was conducted as part of the Vitamin D, Diet and Activity study at the Hutch. Vitamin D receptors are found in more than 30 cell types and the focus has recently switched from bone health to vitamin D’s effect on cancer, cardiovascular health, and other areas, such as weight loss. Caitlin Mason, researcher at the Hutch’s Public Health Sciences who worked on the vitamin D and weight loss study. The study compared 12 months of oral vitamin D supplementation (2000 IU/d) compared with placebo on changes in weight, body composition, and metabolic markers [insulin and C-reactive protein (CRP)] during a structured behavioral weight-loss program in overweight and obese postmenopausal women. Women who took vitamin D in addition to participating in a diet and exercise weight loss program lost similar amounts of weight to those who just completed the weight loss program. D., principal investigator of the study and a Member of the Fred Hutch Cancer Research Center’s Public Health Sciences Division. In the weight loss study, women were considered replete at around 32 ng/m L. D., principal staff scientist with the Fred Hutch Cancer Research Center’s Public Health Sciences Division.
When you scan the vitamin and supplement shelves, you’re likely to see weight loss touted as a benefit of vitamin B 12, calcium, omega-3 fatty acids, and green tea supplements. The purported benefits range from “revving up your metabolism” and “flipping a switch in your body” to “signaling your cells to burn fat.” Whether you get it in pill form or as a pricey injection at a day spa, don’t expect vitamin B 12 to boost your metabolism and spur weight loss. Your best bet for getting the 2.4 micrograms you need a day? Vitamin D is important for calcium absorption and keeping your bones sturdy. Exposure to sunlight helps your skin manufacture some of the 600 IU you need every day. A 10- to 15-minute stroll in the sun three times a week will do the trick, boosting your vitamin D and providing regular exercise that helps you shed pounds. There is insufficient evidence to tout omega-3s for weight loss, according to the Mayo Clinic . The evidence points to “no.” One theory behind a potential link between calcium consumption and weight loss is that the mineral may reduce calcium in fat cells and spur fat breakdown. The catechins in green tea are a source of antioxidants and may have cardioprotective effects. But an analysis of data on green tea supplements and weight loss showed only statistically non-significant weight loss in overweight or obese adults. And green tea had no effect on keeping the weight off. Shelling out money for vitamins or supplements that claim to be weight-loss aids reduces the size of your wallet, but not your waistline.
Cloudy days, shade, and having dark-colored skin also cut down on the amount of vitamin D the skin makes. The Recommended Dietary Allowance (RDA) for vitamins reflects how much of each vitamin most people should get on a daily basis. How much of each vitamin you need depends on your age and gender. 1 to 3 years: 600 IU (15 mcg/day) 4 to 8 years: 600 IU (15 mcg/day) Older children and adults. 9 to 70 years: 600 IU (15 mcg/day) Adults over 70 years: 800 IU (20 mcg/day) Pregnancy and breast-feeding: 600 IU (15 mcg/day) The safe upper limit for vitamin D is: 1,000 to 1,500 IU/day for infants (25 mcg/day) 2,500 to 3,000 IU/day for children 1 to 8 years; ages 1 to 3 63 mcg/day; ages 4 to 8 75 mcg/day. 4,000 IU/day for children 9 years and older, adults, and pregnant and breast-feeding teens and women (100 mcg/day) One microgram of cholecalciferol (D 3) is the same as 40 IU of vitamin D. Dietary Reference Intakes for Calcium and Vitamin D.
The Case For More Vitamin D. The solution, you might have guessed, is for most of us to simply get more vitamin D, both through sun and supplement. "Extract yourself from that dark living room and get out into the vitamin d sunlight this summer." Here's how the USDA's recommended daily allowance for vitamin D looks: In 2007 the American Journal of Clinical Nutrition published a risk assessment review for vitamin D that addressed this question. He's also looked at the vitamin D levels of pregnant mothers coming into his hospital, and at the vitamin D levels of newborn infants. He found that 76 percent of the mothers were severely vitamin D deficient, and 81 percent of their infants were too. The Centers for Disease Control and Prevention reported that 42 percent of African American women are deficient in vitamin D during their childbearing years, especially at the end of winter. Holick says that 48 percent of Caucasian girls aged 9 to 11 are deficient in vitamin D at the end of the winter, and 17 percent of them remain so at the end of the summer because they all wear sunblock. Older adults are also highly susceptible to low levels of vitamin D because number one, they tend to get less sun exposure, and two, their skin is less efficient in producing vitamin D from the sun. But what if, they asked, health professionals tried to "sell" this vitamin by linking it to the kinds of things that do get people's attention? Research from Wake Forest University in 2007 showed that older adults who don't get enough vitamin D are at increased risk for both poor physical performance and for disability. This was not the first time vitamin D has been linked to weight issues. And as the known benefits of higher vitamin D levels pile up, I think you could make a case for doing both—supplementing and exposure.
Weight loss and Vitamin D, Calcium, and Magnesium. There has been a very large decrease in both Magnesium and Vitamin D in bodies during the past 40 years. You should notice on the day you took the magnesium before you ate the chocolate that you did not enjoy it as much. On the contrary, when you eat chocolate when low on magnesium, wow! The chocolate tastes better when low on magnesium. We are not saying not to eat chocolate, we are just saying you may be low on magnesium.
Due to contradictory findings from intervention trials, we investigated the effect of calcium plus vitamin D 3 (calcium+D) supplementation on anthropometric and metabolic profiles during energy restriction in healthy, overweight and obese adults with very-low calcium consumption. A significantly greater decrease in fat mass loss was observed in the calcium + D group (-2.8±1.3 vs.-1.8±1.3 kg; P=0.02) than in the control group, although there was no significant difference in body weight change (P> 0.05) between groups. The calcium + D group also exhibited greater decrease in visceral fat mass and visceral fat area (P 0.05). Calcium plus vitamin D 3 supplementation for 12 weeks augmented body fat and visceral fat loss in very-low calcium consumers during energy restriction.
Scientist have known that females living in northern latitudes have low levels of vitamin D, especially in the winter months and with age, but research shows that even women in southern climates have vitamin D deficiency . Weight, BMI, abdominal and subcutaneous fat have a very strong negative correlation with vitamin D. Women with low levels of vitamin D had 40% more jiggly (subcutaneous) fat than women with adequate levels. And, women with insufficient vitamin D levels had 80% more abdominal fat than women with high levels of vitamin D. This is important because 1,25-D is the hormone that controls the growth of cells, including fat and cancer cells. Dr Holick also advises that a daily dose of 10,000 IU or less are safe but you should first check your vitamin D levels and see your doctor. So if you are at 30ng/ml you are fine, but it is recommended that your circulating vitamin D levels be closer to 40ng/ml. To promote the effects of vitamin D you should have a slightly alkaline diet. On top of this you can take the extra 1,000-2,000 IU of vitamin D separately. Here’s a summary of how vitamin D solves the belly fat dilemma: