Dodging Weight Gain with Vitamin D Brigham and Women's Hospital An Affiliate of Harvard Medical School You may be well aware of vitamin D's part in building better bones, but did you know it might also help in the battle of the bulge?
Unfortunately, many of us are not getting enough D; in fact, are even D-deficient. Overweight individuals are especially at risk. Excess body fat absorbs and holds onto vitamin D, making it unavailable to the body. The absence of vitamin D creates interference with the functioning of a hormone called leptin, which signals to the brain that you are full and should stop eating.
In addition, overweight people tend to spend more time indoors. This also deprives them from further D as the ultraviolet rays of the sun spur the production of D. Luckily, replenishing vitamin D in the bloodstream to normal levels restores leptin's actions. Getting enough vitamin D, namely 800 to 1,000 International Units (IU) a day can be a challenge from diet sources alone. Supplementation is often needed. Multivitamins typically provide 400 IU.
What are the symptoms of vitamin D deficiency? If you frequently experience unexplainable fatigue, indiscriminate body ache such joint aches, bone pain, and muscle aches, may be signs of vitamin D deficiency. Also difficulty with weight control and depression may indicate low vitamin D levels.
How is vitamin D deficiency cured? Once vitamin D is restored to healthy levels, leptin will function properly again. Sun exposure and vitamin D enriched foods provide vitamin D. However, since it is difficult to obtain sufficient vitamin D level through dietary sources and sun exposure, supplementation is often required.
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