The World Health Organization defines overweight and obesity as having excessive or abnormal fat accumulation with a BMI of equal to or more than 25 for overweight and 30 for obesity. Being overweight might increase your risk of cardiovascular disease, type 2 diabetes, musculoskeletal disorders and some cancers. Recent research shows that vitamin D might help in weight regulation in men and women, but consult your physician.
Vitamin D
Vitamin D is made when sunlight hits your exposed skin. Through a complex process, your liver and kidneys turn it into vitamin D3, the active form of vitamin D that your body can use. Insulin secretion depends on adequate vitamin D levels, and insulin plays a vital role in energy production and fat metabolism.
Vitamin D Deficiency Epidemic
As of June 2011, the United States has a vitamin D deficiency epidemic, according to a 2005 paper in the "Journal of Nutrition." It is estimated that half of all Americans are vitamin D deficient, which means that if you are male, you have an almost 50 percent chance of being vitamin D deficient or insufficient. Your risk increases if you are over 70 years old, overweight or if you live in a Northern area of the U.S. Vitamin D is essential for the regulation of more than 2,000 genes in your body.
Adequate Vitamin D Levels
Controversy in the medical community has simmered over adequate daily vitamin D intake for men and women. The recommended dietary allowance for males between 14 and 70 years old is 600 IU. If you are older, the RDA is 800 IU. Ideal blood levels are recommended at 32 ng/mL, and up to 1,000 IU of vitamin D daily might be needed to maintain that level, according to Harvard Medical School. If your blood levels are below 20 ng/mL, you might be at risk for poor bone health, high blood pressure, cancer, diabetes and possibly obesity. Consulting your physician is advisable to determine if you are vitamin D deficient.
Vitamin D and Weight Control
For effective weight control, you require optimal glucose metabolism. A 2007 review of studies involving vitamin D, published in the "Journal of Clinical Endocrinology and Metabolism," studied clinical trials that included males with low vitamin D. The review noted a relationship between low levels of vitamin D and calcium with type 2 diabetes and metabolic syndrome, which includes obesity. The paper concluded that vitamin D supplementation, along with calcium, showed an improvement in glucose metabolism in males.
References
- World Health Organization: Obesity and Overweight
- Boston University; "Explorations"; Cynthia Buccini; 2010
- "Journal of Nutrition"; "The Vitamin D Epidemic and its Health Consequences"; Michael Holick; November 2005
- Harvard Health Publications: Harvard Women's Health Watch;
- Linus Pauling Institute: Vitamin D
- "Journal of Clinical Endocrinology and Metabolism"; "The Role of Vitamin D and Calcium in Type 2 Diabetes. A Systematic Review and Meta-Analysis"; Anastassios G. Pittas et al; June 2007
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