Daily vitamin D dosages of 2,000-4,000 IU could help you lose weight if you have vitamin D levels lower than 50 nmol/L (or 20 ng/mL). Maintaining normal levels of vitamin D is a key factor for weight loss.
How much vitamin D should I take a day?
The recommended daily intake of vitamin D for adults is 600 IU. People older than 70 years need 800 IU a day.[1]
However, some studies suggest that we may need more vitamin D than the recommended daily intake for preventing chronic disease. A daily dosage of 1,000 IU may be preferable.[2]
Certainly, you shouldn’t take more vitamin D than the maximum safe dose!
Can vitamin D deficiency cause weight gain?
Vitamin D deficiency is pretty common. Almost 50% of people are deficient in vitamin D, as there aren’t many foods high in vitamin D.
Obese people tend to have lower levels of vitamin D. Fat mass may impair the formation of the active form of vitamin D, causing vitamin D deficiency in overweight people. People with vitamin D deficiency are more likely to have a higher body mass index (BMI) and body fat percentage.[3]
Actually, obese people may need a higher daily dosage of vitamin D. It seems that people with a high percentage of body fat need more vitamin D than the recommended daily intake.[4]
How does vitamin D help you lose weight?
According to a study published in the American Journal of Clinical Nutrition, vitamin D supplementation doesn’t help to lose weight faster, but it can improve body composition. A daily vitamin D dosage of 2,000 IU, as part of a calorie-restricted diet, may help you improve body mass index and reduce waist circumference.[5]
Moreover, according to another study published in the International Journal of Preventive Medicine, vitamin D supplementation had a huge impact on the body composition of overweight women. After only 6 weeks, a weekly dose of 50,000 IU helped them lose weight. Also, vitamin D significantly decreased waist circumference and body mass index.[6]
Maybe, vitamin D supports a leaner body because it’s necessary for testosterone synthesis. In fact, vitamin D may promote muscle growth. Increased muscle mass is a key factor for increased basal metabolism!
In addition, vitamin D is good for weight loss because it inhibits adipogenesis. It prevents the formation of fat mass.[7]
How much vitamin D for weight loss?
Obese people may benefit from consuming much higher dosages than the recommended daily intake.
There isn’t a standard dose of vitamin D for weight loss. Above all, you should have normal levels of vitamin D to lose weight. Vitamin D levels in the blood should be between 50-75 nmol/L (or 20-30 ng/mL). If you are vitamin D deficient, a daily dosage of 2,000 IU for a couple of months, as part of a healthy hypocaloric diet can help you lose weight and improve your body composition.
You can find a wide variety of high-quality vitamin D supplements on iHerb.
