Is Sunbathing Easy to Lose Weight? Research Finds Vitamin D Increases Lean Body Fat
People who enjoy sunbathing tend to be thinner? Recent research suggests that regularly sunbathing or supplementing with vitamin D may increase leanness of body fat. Since a higher leanness of body fat represents more muscle, the concept of advanced weight loss often focuses on maintaining or increasing leanness of body fat. Therefore, basking in the sun to absorb vitamin D may help with weight loss!
Can sunshine make you thinner? Research finds vitamin D increases leanness of body fat
This study was published in Annals of Nutrition & Metabolism, with the aim of testing the impact of one-year supplementation with vitamin D on the body composition and health status of healthy adults. Researchers from Japan and China recruited 95 participants, half of whom took 420 IU of vitamin D3 daily for one year, while the other half took a placebo. At the end of the year, their leanness of body fat and body fat percentage were compared with their initial data. They also used grip strength, leg extension strength, and cardiopulmonary function to assess body health status.
Knowledge Sticky Notes︱Daily Vitamin D Recommended Intake
According to the Seventh Edition of the 'Nutrient Reference Intake for Koreans' published by the Bureau of Health, Welfare & Nutrition in 2010, 18-50 year olds are recommended to take 200 IU of vitamin D daily, while 51 years and older should double it to 400 IU. As for pregnant and breastfeeding mothers, 600 IU is sufficient.
However, for high-risk groups such as: osteomalacia, osteoporosis, elderly, chronic kidney disease patients, the recommended dosage can be increased. 1-18 years old should take 600-1000 IU, 19 years and above should take 1500-2000 IU. In most literature, the daily intake amount should be less than 2000 IU.
The study found that people taking vitamin D supplements had a significant increase in leanness of body fat (calculated as weight minus body fat), while the placebo group did not show any changes. Both groups did not show any differences in physical performance indicators. The researchers speculated that this result was because bone muscle has vitamin D receptors, and this receptor helps regulate muscle function and performance.
Even in this study, vitamin D does not cause changes in muscle strength, but other studies have shown that increasing leanness of body fat can enhance overall muscle function. For example, a study published in the journal PLOS ONE in 2017 pointed out that low vitamin D levels are associated with muscle weakness, particularly in the elderly.
Dr. Heidi May, epidemiologist at Intermountain Healthcare, a US non-profit healthcare system, stated that even in winter, vitamin D supplements can effectively help people living in high-latitude countries. However, the most effective way to obtain vitamin D is still to go out and bask in the sun.
In addition, Heidi May also pointed out that we are increasingly aware of vitamin D and its benefits, such as low vitamin D levels being associated with cardiovascular problems, immune dysfunction, etc. Therefore, go out and bask in the sun, do some outdoor activities, which will have dual benefits of absorbing vitamin D and physical activities.
How to supplement Vitamin D?
If you don't have any special health problems, just bask in the sun, eat a balanced diet, and if you need to take a vitamin in winter, one is enough.
Basking in the Sun:
During the time when the sunshine is strong between 10 am and 3 pm, you can expose your face, arms and hands for 10-15 minutes for 3-4 times per week. Note that when sunbathing, you cannot use sunscreen, otherwise you will not be able to synthesize vitamin D.Food Intake:Salmon, tuna, mackerel, bonito, etc., as well as black fungus, shiitake mushrooms, milk, yogurt, eggs, cheese, animal viscera. It should be noted that the intestinal absorption rate of vitamin D is not very good, even if you supplement with food, it may not be enough.Vitamin D Supplement:If you cannot synthesize vitamin D through basking in the sun or supplementing with food, consider choosing this method to supplement.D
