Can One Vitamin Help You Lose Weight?

If you've listened to the news in the past year, you probably already know that vitamin D is the new star in the supplement world. Studies are piling up touting the importance of this previously underrated vitamin for everything from mood to cancer prevention to physical performance.

It also turns out that your vitamin D levels are a good predictor of how successful you may be in trying to lose weight.

A recent presentation at the Endocrine Society's 91st annual meeting showed that men and women with higher vitamin D levels experienced a greater amount of weight loss when dieting compared to those with lower levels.

Researchers measured blood levels of vitamin D in 38 obese patients prior to and following an 11-week diet that contained about 750 less calories per day than the participants needed to maintain their weight. That alone should have caused weight loss. But what the researchers found is that for each 1 nanogram per milliliter increase in blood levels of vitamin D, participants lost an additional half pound of weight.

"(Blood level) of vitamin D predicts subsequent weight loss, suggesting a potential role for vitamin D in promotion of weight loss," the researchers said in the study abstract, suggesting that vitamin D might have an effect on fat metabolism.

This is not the first time vitamin D has been linked to weight-related issues. Diabetes, for example, has long been shown to be significantly more prevalent in people with low blood levels of vitamin D. And one study from "Emergency Medical News" showed that supplementing with vitamin D improved insulin sensitivity, a measure of how well your body metabolizes carbohydrates. (Insulin insensitive people are much more likely to have problems with blood sugar and weight.)

The best way to get any nutrient is in its natural form. In this case, your body needs sunlight to produce vitamin D. It only takes 10 to 15 minutes a day of exposure for your body to produce necessary levels. If you live in a cold, cloudy climate, or if you can't always make it outside for a brisk walk in the sunshine, there are also supplements.

There are no documented serious side effects to supplementing with vitamin D, and studies are pretty clear that many Americans have less than optimal levels of this nutrient in their blood. (You can get a simple vitamin D blood test by asking your doctor for a 25-OH Vitamin D test.)

The supplements are demonstrably safe at 2,000 IUs a day (and probably more). (Your body makes 10,000 IUs when you spend just 15 -20 minutes in the sun!)

With low levels clearly impacting weight loss success, what's the downside of trying vitamin D supplements? In my opinion the answer is clear: None.

For more info, sign up for Jonny's free audio course, "7 Supplements You Need Now" and visit his Web site.

Jonny Bowden, author, nutritionist and weight loss coach cuts through all the misconceptions about diet and fitness to help you transform your body, your health and your life.