You need vitamin D to absorb calcium and for proper bone mineralization. Vitamin D is also involved in immune function and cell growth. People who don't get sufficient vitamin D may develop deficiency symptoms, including muscle weakness and bone pain. They may also have an increased risk for osteoporosis. People who are obese need to take special care with their vitamin D intake.
Vitamin D and Obesity
People who are obese tend to have lower levels of vitamin D than people who are not obese. In many cases obese individuals have vitamin D deficiency, which can increase the health problems associated with obesity. However, vitamin D deficiency does not cause obesity, but factors associated with being obese may be responsible for some cases of vitamin D deficiency.
Possible Causes
Obese individuals may be less likely to spend time outside in the sun and may not consume as many foods containing vitamin D. A September 2000 study published in the "American Journal of Clinical Nutrition" found that the bioavailability of vitamin D may be lower in obese individuals. People who are obese have more fat cells, so more vitamin D is stored in their fat cells and less is in circulation.
Recommended Intake
The recommended dietary allowance, or RDA, for vitamin D is 600 IU per day for adults under the age of 70 and 800 IU per day for adults 70 and older. However, obese individuals may need to consume more vitamin D to make up for the higher amount of vitamin D stored in their fat cells.
Sources
Your body can make some vitamin D if you spend some time in the sun. However, most people do not meet their vitamin D needs this way. Food sources of vitamin D include fortified milk and other fortified foods, beef liver, eggs, cheese and fatty fish. Vitamin D3 supplements may be a little more effective than vitamin D2 supplements.
References
- Office of Dietary Supplements: Vitamin D
- Lifespan; Obese adolescents lacking vitamin D; Nancy Cawley Jean; April 2011
- Endocrine Society; Vitamin D Deficiency is Associated with Different Types of Obesity in Black and White Children; April 2011
- "American Journal of Clinical Nutrition"; Decreased bioavailability of vitamin D in obesity; Jacobo Wortsman, et al.; September 2000
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