Vitamin D for health and weight management

For those of us who are striving to maintain a healthy body and weight by eating better and exercising it is important to know of any information that will help us achieve our goal.  Upon researching vitamin D I have discovered that many studies suggest that people with low levels of Vitamin d who increase their levels through better eating or supplements may promote weight loss and weight management as well as increased health benefits.

“Vitamin D and Dieting

In a 2010 study from the American Journal of Clinical Nutrition, researchers found that boosting your levels of vitamin D (and intake of dairy-derived calcium) may increase the likelihood of weight loss while dieting. The study involved 126 overweight women, all of whom were followed for six months.

Vitamin D and Weight Gain Prevention

Vitamin D may help thwart the weight gain that often occurs in middle-aged women, according to a 2007 study from the Archives of Internal Medicine. For the study, 36,282 postmenopausal women were assigned to receive 400 IU of vitamin D and 1,000 mg of calcium in supplement form or a placebo daily. After three years, supplement-taking participants who had skimped on calcium prior to the study were found to be 11 percent less likely to gain weight (compared to those assigned to a placebo).” (Wong, 2011).

This last study I found very interesting as  it relates to middle-aged women and our fight with belly fat.  I fit into this category and believe it is important to include Vitamin D within my healthy eating plan.  I am all for including supplements that will benefit my overall health and help me maintain a healthy weight. Before I use a supplement I try to include foods in my diet that will provide me with the same benefits. 
 Salmon, tuna, mackerel, beef liver, cheese, (egg yolks contain small amounts)all contain vitamin d. This doesn't seem like a very attractive list however many other foods that we eat daily are also fortified with vitamin D.  Almost all of our milk is fortified with vitamin D (100 units per cup)--that equals 25%-50% of the recommended daily dose.  Milk is especially important for we get both vitamin D and calcium for our bones.  Vitamin D also helps your body absorb the calcium.(Dr. Oz, 2009). 

Even with all the fortified foods it is reported in the Archives of Internal Medicine that 75% or more of adults and teens are vitamin D deficient (Natural News, 2010).  This information could be a result of not eating healthy foods or drinking milk as well as lack of exposure to the outdoors and sunshine.  As we know our society has become "couch potatoes" and kids are not outside playing like they did in the past.  When we were kids we were outside playing and riding bikes from morning till dark. Today kids are playing video games or watching television. 

My mother always told us to open our hands to expose your palms facing the sun to soak up the rays.  I am sure your mother or grandmother use to tell you to go outside and play to get a daily dose of vitamin D.  According to research our mothers and grandmothers were right for exposure to the sun is the best way to get vitamin D naturally.  Vitamin D is produced in your body when ultraviolet rays from the sun strike your skin.  To get vitamin D through your skin you must be in the sun without sunscreen.  This must be done with caution to avoid sunburn.  It is recommended to have daily sun exposure for 10-15 minutes.

The next question that I had was just how much Vitamin D should I take? 
Dr.Oz recommends 400 IU daily or up to 1,000 IU.  According to the Mayo Clinic the recommended daily allowance set in 2010 by the Institute of Medicine for people ages 1-70 is 600 IU daily and 800 IU for those 71 and older.   

In conclusion from my research it is proven that vitamin D is an important essential nutrient.  You can obtain vitamin D through eating foods fortified with vitamin D or that contain it naturally.  I know I am going to be sure and drink my milk everyday.  If you do not eat foods rich or fortified in vitamin D you may wish to include a supplement.  Either way it is important for your health and weight management to maintain a healthy vitamin D level in your body.

References:
Dr. Oz, (2009).  Retrieved from Dr.Oz.com.
Huff, E. (2010).  Vitamin d promotes weight loss.  Natural News
Mayo Clinic.com 
Wong, Cathy (2011).  Vitamin D for weight loss.  About.com