How much vitamin D should I take a day?
The recommended daily intake of vitamin D is 600 IU for adults. Only people older than 70 years need 800 IU a day.
Moreover, the upper daily limit of vitamin D is 4,000 IU, although even higher daily dosages, up to 10,000 IU are unlikely to cause serious adverse effects.
Furthermore, there are studies that suggest that we may need more vitamin D than the recommended daily intake for preventing chronic disease. Therefore, many health care providers suggest at least 1000 IU a day.
Is vitamin D deficiency common?
Unfortunately, vitamin D deficiency is common. Almost 50% of people are deficient in vitamin D! Most noteworthy, lifestyle, such as reduced outdoor activities can cause vitamin deficiency. The human body can produce vitamin D when the skin is exposed to sunlight.
Moreover, we can’t depend on food for vitamin D, as there aren’t many common foods rich in vitamin D.
Can vitamin D deficiency cause weight gain?
Obese people tend to have lower vitamin D levels. Furthermore, people with vitamin deficiency may have a higher body mass index (BMI) and body fat percentage.
Furthermore, obese people may need a higher daily dosage of vitamin D. It seems that people with a higher percentage of body fat need more than 600 IU of vitamin D a day.
Moreover, fat mass may impair the formation of the active form of vitamin D, causing vitamin D deficiency in overweight people.
Additionally, increasing boron intake is beneficial for raising vitamin D levels. Boron is an essential nutrient. We can get high doses from plant-based diets.
Certainly, if you want to lose weight, start walking outdoors. Your body will produce vitamin D from sun exposure. Moreover, you’ll improve your cardiovascular health, and you’ll burn extra calories.
Above all, walking doesn’t stress the body. Intense exercise produces free radicals that can be dangerous for health. Therefore, if you haven’t worked out for a while, just take it easy.
Can vitamin D help you lose weight fast?
According to a study published in the American Journal of Clinical Nutrition, vitamin D supplementation doesn’t help to lose weight faster but can improve body composition. A daily vitamin D dosage of 2,000 IU, along with a calorie-restricted diet may help you improve body mass index and reduce waist circumference.
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 loss weight. Also, vitamin D significantly decreased waist circumference and body mass index (BMI).
Also, vitamin D is vital for the natural synthesis of testosterone. Testosterone helps you lose weight and also protects your lean mass when dieting.
How does vitamin D burn fat?
Vitamin D helps us lose weight, as it inhibits adipogenesis. In other words, vitamin D prevents the formation of fat mass and also the storage of fat.
Also, vitamin D may promote muscle growth. Increased muscle mass means increased basal metabolism! Hence, the body burns more calories throughout the day without exercising!
What’s the optimum vitamin D dosage for weight loss?
The recommended daily intake of vitamin D is 600 IU. Furthermore, even a daily dosage up to 5,000 IU is considered pretty safe. Certainly, before taking a vitamin D supplement, you should have your blood checked for vitamin D deficiency and also consult your doctor.
If you are vitamin D deficient, a daily dosage of 2,000 IU for a couple of months, along with a calorie-restricted diet can help you lose weight and improve your body composition.
Reduced body mass index (BMI) and waist circumference is important for your health, as well. Studies have linked high waist circumference to increased risk of mortality! Each 5 cm (~2 inches) increment in waist circumference can increase up to 9% the risk of mortality.
The best sources of vitamin D
The best way to boost your daily vitamin D intake is exposure of the skin to the sunlight. In most cases, 30 minutes of sun exposure per day is enough.
Moreover, taking a vitamin D supplement is the easiest way to meet your daily vitamin D needs. Here you can compare prices on Amazon.