Does Vitamin D Fat or Thin?
Vitamin D is an essential nutrient for health. Unlike many other vitamins, however, vitamin D may be difficult to get through the diet because it is not naturally present in many foods. You can get vitamin D from selected foods, sunlight and supplementation. While consuming vitamin D is vital for everyone, it can be particularly beneficial for men who want to gain weight. It can also be beneficial to anyone who wants to lose fat. It seems contradictory, but the vitamin D fattens for who wants, and also slim for who wants. Let's examine this.
Overview of Vitamin D
Vitamin D is a nutrient that helps your body absorb calcium and keep inflammation to a minimum. It also promotes a healthy immune system, cellular development and adequate bone growth. Vitamin D is a fat soluble vitamin, which means that your body requires the presence of lipids to absorb it. This means that you should take any vitamin D supplements with a source of fat for maximum absorption.
Vitamin D and Weight Gain Hormones
Consuming vitamin D gets fat because of its role in promoting hormone production. According to research published in the March 2011 issue of "Hormone and Metabolic Research," high vitamin D intake may promote increased testosterone production.
Vitamin D also gets fat because of its role in calcium absorption, since calcium helps you maintain high bone density. A study in the December 2008 issue of "Biological Trace Element Research" also found that calcium helps you maintain high testosterone levels. Testosterone is important for weight gain because it helps increase muscle mass; a research published in June 2009 in The Journal of Clinical Endocrinology and Metabolism indicates that higher levels of testosterone can produce an increase in muscle mass and fat reduction. Of course, weight gain also depends on your calorie intake, so if you consume too few calories, nothing can help you gain weight, not even testosterone.
Foods with Vitamin D
The consumption of foods rich in vitamin D is fattening, since certain foods rich in vitamin D are also caloric. Foods rich in vitamin D that are good for weight gain include salmon, swordfish, sole, milk, eggs and pork, all of which are high in protein. Protein helps your body to create and repair muscles and other tissues, so it helps to gain weight.
As you can see, Vitamin D itself does not gain weight and still promotes a positive effect in the quest for muscle gain.
Now let's explore more of that benefit and also if vitamin D slims.
Does Vitamin D Thin? What is the relationship with weight loss?
One of the simplest things you can do to lose fat and improve body composition is to make sure that you are ingesting vitamin D enough. Over and over, research shows that if you have low vitamin D, you are more likely to be overweight, have less muscle mass and have a greater risk of various diseases.
What is troubling is that even though vitamin D deficiency is so easy to resolve, it is so widespread. Research estimates that between 40% and 90% of the population have the disability, depending on the season and ethnicity. In the hope of convincing you to pay attention to your vitamin D status, here are ten things you should know about it if you want to be lean, strong and healthy.
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1) Vitamin D is produced in the body in response to direct sunlight. To maintain vitamin D levels from exposure to the sun, scientists suggest that you need to stay in direct sunlight for at least 20 minutes every day between 10 in the morning and 2 in the afternoon.
2) Using sunscreen or sunglasses, or having the skin in a dark color significantly impedes the body's ability to produce vitamin D.
For example, a 2010 American survey found that 70% of Caucasians and 93% of blacks were vitamin D deficient. A second study compared the relationship between abdominal fat and vitamin D status in Caucasian and Asian Europeans and found that Asians had much lower vitamin D levels (the mean level was 21 ng / ml, which is slightly above the "deficient" level). Little vitamin D was associated with more abdominal fat and total body fat percentage.
If you have darker skin or wear sunscreen and sunglasses, you need a vitamin D supplement, even if you go out in the sun daily.
3) Low vitamin D is associated with higher fat mass in all ages, ethnicities and genera.For example, a new study with overweight women found that those who took vitamin D for 12 weeks lost 2.7 kg of fat compared to a placebo group that lost nothing. They did not even change their diet or exercise.
If you are still not convinced, separate research of children, men and women showed that those with less vitamin D had more body fat, and more abdominal fat. Of 237 children, most were deficient in vitamin D (73% of black women and 40% of Caucasian women were deficient) and vitamin D levels were inversely associated with abdominal fat and total fat.
4) Since little vitamin D leads to fat storage, it "produces a toxic environment by initiating metabolic and inflammatory cascades," says one of the research groups. They go on to explain that this cascade increases fat storage and worsens the inflammatory state in the body.
Little vitamin D also decreases pancreatic cell function and affects insulin sensitivity because there are vitamin D receptors on insulin cells. So in addition to increasing the amount of fat you have, very little vitamin D puts you at risk for continual fat gain and diabetes.
5) The inflammatory state associated with vitamin D impairs muscle function and leads to accumulation of fat in the muscle. For example, a study of women in Southern California found that vitamin D status was inversely correlated with how much fat they had in their muscles. Researchers were alarmed, as the population was young, in good physical shape and lived in a sunny climate. 24% of the women had deficiency (less than 20 ng / ml) and 35% had insufficiency (between 20 and 30 ng / ml) of vitamin D.
The mechanism behind this is that vitamin D mediates protein synthesis and energy use. This leads to a muscular and strength development, or to the unfortunate effect of accumulating fat on the muscles.
6) Due to the role of vitamin D in muscles and strength, lack of vitamin D increases the risks of bruising. Vitamin D improves the immune system, while little Vitamin D increases the chance of diseases. For example, in a study of professional soccer players, the median vitamin D level of those who had suffered bruising was 19.9 ng / ml. Black team players were more likely to be disabled and bruised.
7) Vitamin D levels are associated with muscle strength. Adequate amounts of vitamin D increase the size and strength of type II muscle fibers in a variety of populations. A recent study found that overweight adults taking vitamin D in conjunction with bodybuilding exercises increased their strength significantly more than a group that did not take vitamin D.
8) Little vitamin D is associated with low testosterone and low fertility in men. Research has found that men with adequate levels of vitamin D (above 30 ng / ml) had higher levels of testosterone, a leaner body composition and a higher percentage of lean mass, and general health better than men with insufficient levels of vitamin D.
Supplementation with vitamin D can help men lose weight. One study found that supplementing men with low testosterone levels and vitamin D deficiency daily with vitamin D slimmed down. This one-year supplementation boosted their testosterone levels by 20%, causing them to lose 6 kg during the study!
Vitamin D may also inhibit the transformation of testosterone into estrogen. There are also vitamin D receptors in cells in the reproductive system, making the availability of this vitamin essential for fertility.
9) Women need vitamin D for reproduction, hormonal balance and body composition. Just as vitamin D affects testosterone in men, it affects sex hormones in women, as well.
In addition, mothers who have adequate levels of vitamin D have thinner children. Research suggests that vitamin D affects the genetic pathways linked to metabolism in a developing fetus. Little vitamin D has also been associated with an increased risk of gestational diabetes and diabetes in children during childhood.
Another study showed that women who took supplements of 4000 IU of vitamin D daily for one month from the 12th to the 16th week of gestation had healthier babies and lower preterm birth rates than women who took a lower dose of vitamin D.
10) Little vitamin D limits the performance of athletes. On the other hand, when their levels are good, vitamin D is considered a substance that improves performance. Of course, since it affects the production of hormones like testosterone and estrogen, it influences strength and energy, but it also enables the action of calcium and magnesium, which are needed for strong muscle contractions.
Research with athletes shows that performance is improved significantly in the summer months, when vitamin D levels are naturally higher.Performance declines in winter, and disease and bruising rates increase during the winter as vitamin D levels fall naturally.
The lesson is that if you are not paying attention to your vitamin D level, you will not be as strong and lean as it can be. The solution is VERY simple: Take vitamin D and lose fat. Take vitamin D and get better exercise results. Ensure good levels of vitamin D and improve your athletic performance.
Key Considerations of How Vitamin D Gains Weight
1. You will eat less and feel more satisfied
When you have adequate levels of vitamin D, your body releases more leptin, the hormone that sends the message "I'm full, stop eating" to your brain. On the other hand, less vitamin D means less leptin and more frequent visits to the buffet queue. In fact, an Australian study showed that people who ate a breakfast rich in vitamin D and calcium (a hand-holding mineral with vitamin D) lessened their appetite for the next 24 hours. Vitamin D deficiency is also linked to insulin resistance, which leads to hunger and overeating, says Liz Applegate, director of sports nutrition at the University of California.
2. You will store less fat
When you have enough vitamin D in your bloodstream, fat cells slow down your efforts to create and store fat, Dr. Holick says. But when your vitamin D levels are low, levels of the parathyroid hormone and a second hormone, calcitrol, increase, and that's bad. High levels of these hormones turn your body into a fat saver, encouraging you to save fat instead of burning it, says Michael B. Zemel, director of the University of Tennessee's nutrition institute. In fact, a Norwegian study found that high levels of parathyroid increased the risk of a man getting overweight by 40%.
3. You will burn more fat - especially abdominal fat
Vitamin D slims throughout the body but is especially useful for those belly pounds. Studies at the University of Minnesota and Laval University have found that vitamin D is primarily thinning in the belly. One explanation: The nutrient can work with calcium to reduce the production of cortisol, a stress hormone that causes you to store abdominal fat, says Zemel.
4. You will lose weight - and it will help your heart.
One of Zemel's studies found that a dairy-rich diet (which means a lot of calcium and vitamin D) helped people lose 70% more weight than a diet with the same number of calories but without the high levels of these nutrients. What's more, a German study has shown that high levels of vitamin D increase the benefits of weight loss by improving risk factors for cardiovascular disease, such as triglycerides.
Risks of Excess Vitamin D
As with other nutrients, too much vitamin D can be problematic. While the National Institutes of Health suggests that consuming enough vitamin D to produce side effects only with food is unlikely, you may have risks of side effects if you take too much vitamin D supplements. Adverse effects of excess vitamin D include irregular heartbeat and dangerously high levels of calcium in your blood, which can harm your kidneys, blood vessels, and heart.