Vitamin D deficiency is extremely common in Australia, and often, people are not aware that they are deficient until the symptoms start to show up in more serious health problems, like osteoporosis.

Vitamin D offers a range of possible health benefits, including:

• More energy and vitality
• Strengthening your immune system
• Helping to lower your blood pressure
• Helping to reduce the risk of diabetes and some cancers
• Strong, healthy bones
• Improved mood and mental health

And studies have suggested that it may also play a role in weight loss and weight gain. When levels of vitamin D in the blood are low, it can be harder to slim down. So it is important to make sure you’re getting enough- both through sensible exposure to sunlight and in your diet plan.

The easiest way to check your vitamin D levels is to get simple blood test from your doctor. If you suspect you might not be getting enough from your diet and lifestyle, it’s worth checking out.

Research into vitamin D and weight loss

Doctors first started suspecting a link between vitamin D and weight management when a noticeable trend emerged, where blood tests of overweight people showed both a high level of cholesterol and a low vitamin D level. Subsequent research has suggested that increasing vitamin D levels can help people to lose weight and reduce fat in the body- and similarly, that having low vitamin D can make it harder for people to lose weight.

A recent study at the University of Minnesota supported this link, suggesting that vitamin D levels play a role in a person’s ability to lose weight.“When people starts out with an inadequate vitamin D level, it’s possible that this might inhibit or impede their ability to lose weight on a low calorie diet,” said lead researcher Dr. Shalamar Sibley.

Vitamin D and calcium absorption

Part of the reason for this link may be due to vitamin D’s relationship with calcium. Vitamin D helps your body to absorb calcium properly, which in turn, can help you to lose weight more efficiently. Research has suggested that calcium stored in fat cells plays a role in regulating how fat is stored and broken down in the body. The more calcium the fat cells contain, the more fat your body will theoretically burn.

Similarly, when there is a lack of calcium, the body increases its production of synthase, a fatty acid enzyme that works to turn calories into fat. Calcium deficiency can increase synthase production by up to 500 percent- so you want to make sure you have enough vitamin D to absorb your calcium intake!

How to get enough vitamin D

So how much is enough? Our bodies require around 4,000 International Units (IU) or 100 micrograms of vitamin D each day. Depending on your skin type and colour, around 20 to 30 minutes of strong sunlight on bare, non-sun-screened skin will give you around 20,000 IU of Vitamin D, therefore providing you with a ready reserve of stores. But with fears of skin cancer and other health risks of too much sun exposure, this is not always recommended.

Aiming for frequent, moderate amounts of sun exposure is the best way to get the health benefits of vitamin D, without putting yourself at unnecessary risk. If you spend a lot of time indoors, it might be beneficial to make an effort to go for a walk outside each day. 5 to 30 minutes of light to moderate exposure to sunlight on the arms, face, leg or back between 11am and 3pm, at least two times a week should do the trick. Don’t overdo it- always remember the risks of too much sunlight and be sensible about how much exposure you are getting. Moderation is the key!

You can also get vitamin D from your diet. Milk is the number one dietary source of vitamin D, but it can also be found in egg yolks, cheeses, and fatty fish like salmon, mackerel, herring and tuna. Trying to get a balanced mix of nutritious foods will help to make sure you get a healthy dosage.