Does Calcium And Vitamin D Cause Weight Loss?

There is a tremendous amount of information available to you concerning vitamins and minerals, some of it conflicting and some seemingly clear-cut. For instance, calcium and vitamin D are widely believed to be important in bone health. The two are often mentioned together, as vitamin D helps with the absorption of calcium. Still up for debate is whether calcium and vitamin D can help you lose some of what rests over your bones -- fat.

Recommended Daily Allowance

The recommended daily allowance, or RDA of calcium is 1,300 mg for males 18 and under, 1,000 mg for males age 19 to 70, and 1,200 mg for males over 70. The RDA for females 18 and under is 1,300 mg, 1,000 mg for females from 19 to 50, and 1,200 mg for females 51 and older. This is according to the most recent recommendations issued by the Institute of Medicine in 2011.

For vitamin D, the RDA for males up to 70 years old is 600 IU. For males over 70, 800 IU is recommended. The same amounts by age group are recommended for females as well.

Research on Calcium and Vitamin D

In a 2007 study published in "Archives of Internal Medicine," researchers reported that calcium and vitamin D taken together slowed weight gain in postmenopausal women. The findings come from a 7-year study called the Women's Health Initiative, which examined over 36,000 women aged 50 to 79. The Women's Health Initiative is regarded as a gold-standard research study. Women typically gradually gain weight after menopause until around 60 years of age, with most of that weight gained in the years just after menopause. Calcium and vitamin D slowed this weight gain, with the most effect in women who did not have enough calcium in their bodies prior to starting the supplements. The weight avoided because of these supplements wasn't huge, around a 1/4 lb. across all women and around 1/2 lb. for those women who had low levels of calcium beforehand. Still, the results indicate that both calcium and vitamin D can play a role in keeping weight off.

Research on Calcium

In a separate study published in 2009 in the "British Journal of Nutrition," researchers compared women who took calcium to those who didn't. Both groups were enrolled in the same weight loss program, with the intended goal to see whether those who took the calcium lost more weight than those who did not. The results were positive, with the women who took the calcium losing approximately 13 lbs. 4 oz., as opposed to 2.2 lbs. in the women who did not take the calcium. The study's lead hypothesized that if your body is low on calcium your brain sends a signal to eat more, whereas if your body has enough calcium your desire to eat is stifled.

Research in Vitamin D

Shalamar Sibley, a researcher at the University of Minnesota Medical School, found higher levels of vitamin D in women predicted a higher amount of weight loss, particularly around the abdomen. Participants were enrolled in a weight loss study, and Dr. Sibley looked to see if those women who had low levels of vitamin D to start with had greater difficulty losing weight during the intervention. Their difficulties were confirmed, leading Dr. Sibley to reason that vitamin D may obstruct the production of a hormone in the body that can contribute to obesity-related problems. More research needs to be done, particularly since this study was observational, but the results were promising.

Getting Your Vitamins and Minerals

Calcium and vitamin D are considered to aid bone health and have numerous additional purported health benefits, many of which require more research to fully understand. Health experts recommend acquiring the RDA of each through either food or supplements, particularly vitamin D since as much as 75 percent of Americans are vitamin D deficient. As with any health issue, consult a doctor or nutrition expert if you are concerned about a lack of calcium or vitamin D in your diet, or are considering their use as a weight loss tool.