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 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.
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]
May Help Build a Lean Body
Vitamin D is necessary for the normal growth of muscle fibers and for proper muscle metabolism.[7]
Athletes of bodybuilding should be very cautious with their serum vitamin D levels, as vitamin D is highly associated with type II muscle fiber growth. Also, known as fast-twitch fibers. However, vitamin D deficiency may lead to atrophy of type II muscle fibers.[8]
Furthermore, vitamin D is important for proper musculoskeletal function and physical performance. Vitamin D deficiency can seriously affect muscle strength and even lead to muscle weakness or pain.[9]
Normal serum vitamin D levels have been linked to increased jump height, velocity, and power. According to studies, vitamin D supplementation helped:[9]
- professional soccer players increase their vertical jump and improve their sprint times.
- ballet dancers increase their vertical jump by 7% and isometric strength by 18%.
- judo athletes increase their muscle strength by 13%.
Vitamin D Deficiency is Common for Athletes
Although most athletes follow a healthy, well-balanced diet, vitamin D deficiency is pretty common in athletes of all sports. There aren’t many common foods high in vitamin D. Even many elite competitive athletes are deficient in vitamin D.[10]
Vitamin D deficiency may increase the risk of:[11]
- stress fractures
- structural pathology of muscle tissue
- injury
- inflammation
- illness
- gaining weight
- delayed muscle recovery
- bad sport performance
- muscle cramps
Moreover, corticosteroid medications which are often prescribed to reduce inflammation can impair vitamin D metabolism. As inflammations are common in athletes, frequent medication may cause vitamin D deficiency. According to a study, people who take steroid medication have twice the risk of vitamin D deficiency.
Deficiency may cause Constipation
According to a 2019 study, published in the World Journal of Gastroenterology, low vitamin D levels have been significantly associated with a high risk of chronic functional constipation. Hence, people with chronic functional constipation induced by intestinal motility disorders should regularly check their serum vitamin D levels.[12]
Furthermore, patients with irritable bowel syndrome are more likely to have vitamin D deficiency. Vitamin D supplementation could improve the quality of life. A more energetic lifestyle can boost your metabolism and support weight management goals.[13]
Can Vitamin D Deficiency cause Depression?
According to a 2013 study, published in the British Journal of Psychiatry, low serum vitamin D levels have been linked to depression. Scientists analyzed vitamin D levels from more than 31,000 participants. They found that people with low vitamin D levels had a significantly higher risk of developing depression.[14]
Vitamin D is involved in various brain processes. Also, vitamin D is present in neurons and in the brain. Especially in areas that are involved in the pathophysiology of depression.[15]
It’s estimated that about 6.7% of adults in the United States have depression. But, fewer than 25% of people with depression receive treatment.[16]
When individuals experience depression, they may experience changes in appetite, often leading to overeating or emotional eating.
Additionally, depression can reduce motivation for physical activity, leading to a more sedentary lifestyle.
These factors, combined with the potential side effects of antidepressant medications, can contribute to weight gain over time.
Vitamin D supplementation may be a healthy and cheap way to deal with depression. According to a study, even just one megadose of 100,000 IU can decrease symptoms of depression.[17]