Does vitamin d3 cause weight loss?

Besides boosting mood and promoting calcium absorption, recent studies have shown that vitamin D may also aid in weight loss. For people with extra belly fat, a vitamin D supplement may be beneficial.

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The benefits of the sunshine vitamin are no secret. Besides boosting mood and promoting calcium absorption, recent studies have shown that vitamin D may also aid in weight loss. For people with extra belly fat, a vitamin D supplement may be beneficial.

A link to belly fat

A recent study evaluated people who were overweight or obese and also had a vitamin D deficiency. One group took no supplements, while the other 2 groups took either 25,000 IU or 100,000 IU of vitamin D monthly. After 6 months, the two groups who were taking supplements lost more weight and had significantly more loss of belly fat than those who received no supplements.

Are you deficient?

Vitamin D deficiency is more common than many people realize. About 50% of Americans struggle to get the recommended daily amount. The vitamin is not naturally found in very many foods, and people who live in overcast climates struggle to get enough sun exposure. Older adults, people with darker complexions, and those who live far from the equator are at higher risk of vitamin D deficiency.

Women and weight loss

Another study focused specifically on women and weight loss. The researchers followed the same group of women for one year. Over the year, all the women consumed a low-calorie diet and participated in an exercise regimen. Half of the women received a vitamin D supplement, while the other half took a placebo. The results? Those taking the real supplement lost an average of 7 pounds more than women who did not.

How does the supplement work?

The exact correlation between vitamin D and weight loss has not been clearly established. However, there are several theories. Some studies have suggested that vitamin D could reduce the formation of new cells or suppress fat cell storage. The nutrient also increases levels of serotonin, which plays a crucial role in controlling appetite.

How much is needed?

General recommendations advise that adults get 600 IU of vitamin D daily. However, the recommended dosage can vary with weight and body size. Before increasing intake, schedule an appointment with a healthcare provider to have current levels evaluated.

Should I start taking vitamin D?

Many Americans can benefit from a vitamin D supplement. However, taking too much vitamin D is not beneficial. Before starting a supplement, consult with a healthcare provider or pharmacist to learn more.

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How can I trick my appetite?

Bulk up your meals. There's a lot of evidence that bulk -- that is, fiber -- reduces appetite. So turn up the volume with higher-fiber foods like fruits, vegetables, whole grains, and beans. These foods also tend to have a high water content, which helps you feel full.

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1. Bulk up your meals. There's a lot of evidence that bulk -- that is, fiber -- reduces appetite. So turn up the volume with higher-fiber foods like fruits, vegetables, whole grains, and beans. These foods also tend to have a high water content, which helps you feel full. 2. Cool off your appetite with soup. Have a bowl of broth or vegetable-based soup (hot or cold) for a first course, and you'll probably end up eating fewer total calories at that meal. Creamy or high-fat soups need not apply for this job -- stick to the low-cal, high-fiber choices like minestrone or vegetable-bean type soups. 3. Crunch your appetite away with a big salad. One study found that when people had a large (3 cups), low-calorie (100 calories) salad before lunch, they ate 12% fewer calories during the meal. When they had a smaller salad (1 1/2 cups and 50 calories), they ate 7% fewer calories overall. You can make the same salads used in the study: Toss romaine lettuce, carrots, tomatoes, celery, and cucumbers together, and top with fat-free or low-fat dressing. But beware the fatty salad! Eating a high-calorie salad, even a small one, can encourage us to eat more calories at the meal than if we ate no salad at all.

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Eating a healthy, varied diet that is high in fruits and vegetables — including soluble fiber, vitamin D, and probiotics — is the best plan for...

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