With the arrival of winter and the cooling of the weather, we started to spend more time indoors. This season, in which we may be much more sedentary compared to the summer, actually has another important effect, apart from movement, in slowing down metabolism and reducing the rate of weight loss. Vitamin D deficiency!
Vitamin D is synthesized with the help of sunlight and is of great importance in many metabolic processes in our body. It has been determined by research that it is closely related to obesity and overweight.
Therefore, the importance of determining vitamin D levels and providing support is of great importance for individuals who want to lose weight and struggle with obesity and as a part of a healthy life.
Causes of vitamin D deficiency
Insufficient sunlight
Deficiency due to food restriction
affecting absorption diseases (celiac, coronary disease, cystic fibrosis, etc.)
Some medications
Liver and kidney diseases
Metabolic deficiencies (obesity)
Vitamin D levels are low in overweight and obese individuals! Why?
Fatty liver is a very common condition in obesity, and in parallel with this, it becomes difficult for vitamin D to become active. In addition, the excess of the hormone Leptin, which stimulates the satiety mechanism, in obese individuals, negatively affects the production of vitamin D in the body. The body's use of vitamin D, which is retained in large amounts in fatty tissue, also decreases. Choosing more covered clothes negatively affects the level of vitamin D by preventing the benefit from sunlight.
So what should I do if I am deficient in vitamin D?
Your vitamin D level is affected get it checked!
Make sure to know your vitamin D level. You can use the table below to make an evaluation. Note that appropriate vitamin D levels are 40 to 60 ng/ml.
Vitamin D deficiency at 20 and below
Vitamin D deficiency between 21 and 29
30 and above Vitamin D is sufficient
Vitamin D poisoning higher than 150
Have your vitamin D level checked once a year.
Do not eat fat-free!
Fat-free diet dissolves in fat like vitamin D. It will negatively affect the use of new vitamins in the body. Consume an amount of fat appropriate to your physical activity, age, gender and disease status. Choosing more vegetable oils will not take you away from a healthy eating pattern.
Food alone does not compensate for vitamin D deficiency!
90-95% of vitamin D comes from the sun. obtained. Between 5-10% is found in fatty fish such as sardines and salmon, and in a few foods such as milk, butter, egg yolk. However, even if you include high amounts of these nutrients in your diet, your vitamin D levels may not reach normal. You will need sunlight for this.
If you cannot benefit from the sun, use supplements!
After your vitamin D level is evaluated and your treatment plan is drawn, what you need to do is to stick to this plan. It is very important that you use vitamin D in the dose and manner recommended by your doctor. Otherwise, the product you use in high doses to get your vitamin D level back to normal may harm your health. Take your vitamin D supplement in the form and amount recommended by your doctor.
Does vitamin D make you gain weight?
Contrary to the information that vitamins cause weight gain, vitamin D is very positive for your weight loss. has an effect. While research shows that vitamin D levels are low in people with high fat mass, there is no scientific basis to the statement that it causes weight gain.
In weight loss programs and in the nutritional treatment of obesity, personalized vitamin D supplementation according to the blood levels of patients or clients is also recommended. It must be supported by outdoor physical activity.
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