Want MORE muscle mass and an acceleration of FAT LOSS when dieting down?
Well there’s more great news for those of us supplementing with vitamin D. And more reason for those of you who aren’t to start right away!
Vitamin D & Weight Loss
A previous Spanish study  suggested that higher vitamin D concentrations leads to more actual body fat lost while preserving lean tissue on a calorie restricted diet.
Now an Iranian study  seems to back this up.
72 women took 1000 IU of vitamin D3 per day for 12 weeks. They consumed just less than maintenance energy requirements in order to create a calorie deficit.
At they end they had lost an average of 6lbs of fat and had gained 4lbs of lean mass.
While more research is needed on this, it does support previous rat studies in which favorable changes in body composition were observed.
Remember that vitamin D is actually a hormone that regulates about 3% of our genes.
You already SHOULD be supplementing with vitamin D for your health. You won’t regret it, especially if you’re not lucky enough to live in a country that gets a lot of sunshine.
Most experts in the field (and also from this page on Dr. Mercola’s website) recommended a dosage of 5000 IU (international units) per day.
Living in Ireland I take 10,000 IU per day, which I would recommend for everyone in this part of the world. You specifically need to get ‘Vitamin D3 as Cholecalciferol’ capsules.
I take: Healthy Origins Vitamin D3. You get 360 capsules for $24.64, which is less than 25 bucks for a whole year’s supply!
At MyProtein UK they stock it too here. They only sell 2500 IU capsules, but it’s a very cheap way to start supplementing and see what you think – £8.29.
Please bear in mind that vitamin is not some wonder pill. The subjects in these studies were in a calorie deficit. But the real desired outcome when cutting is to improve your BODY COMPOSITION, not merely losing weight.
You want to preserve your hard-earned muscle gains (if not gain some muscle) while torching the unsightly blubber that’s destroying your muscle definition.
My program Total Six Pack Abs will get you there faster than anything else on the market. And do it while radically improving your actual body composition. I would now recommend you supplement with vitamin D while on the program to really bolster (if not accelerate) your results.
Train With Intensity!
 Preliminary data about the influence of vitamin D status on the loss of body fat in young overweight/obese women following two types of hypocaloric diet.
 A 12-week double-blind randomized clinical trial of vitamin D3 supplementation on body fat mass in healthy overweight and obese women.
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Unfortunately it says it can’t be posted to my location through amazon, how did you get around this mark? I’m in N.I too
Pretty sure it was ebay, mate. And pretty sure it was this seller, do a search for supplementsthatwork-uk.
Thanks Mark. I am going to def increase my vitamin D intake. Have you heard about Raspberry ketones as a supplement to help with weight loss? Whats your thought on that?
@Rio. I only know of animal studies on it so I’m not convinced. Still, ephedrine is your best bet for a fat loss aid that works.
It’s important to be sure supplements contain exactly what the label says. ConsumerLabs rates supplement manufacturers and frequently finds differences between what the label claims and what’s actually in the pills, sometimes lower sometimes dangerously higher than reported.
For those of us in the US, Puritan’s Pride is a good mail order source of supplements and rated to have very good quality control.
I have no affiliation with either of these companies other than being a satisfied consumer.
Mark i’m **** at swallowing capsules.
I know vitamin D is best digested in some sort of fat, so I bought mine in drop form (in olive oil) – I’m assuming that’s probably the best alternative to capsules?
Some side effects of taking too much vitamin D include weakness, fatigue, sleepiness, headache, loss of appetite, dry mouth, metallic taste, nausea, vomiting, and others.
Taking vitamin D for long periods of time in doses higher than 4000 units per day is POSSIBLY UNSAFE and may cause excessively high levels of calcium in the blood. However, much higher doses are often needed for the short-term treatment of vitamin D deficiency. This type of treatment should be done under the supervision of a healthcare provider.
Kidney disease: Vitamin D may increase calcium levels and increase the risk of “hardening of the arteries” in people with serious kidney disease. This must be balanced with the need to prevent renal osteodystrophy, a bone disease that occurs when the kidneys fail to maintain the proper levels of calcium and phosphorus in the blood. Calcium levels should be monitored carefully in people with kidney disease.
forgot to add the url:
I am a huge proponent of eating correctly to build muscle and have that body that is chiselled.
Thanks for the post. I look at things on more of a macro view, rather than looking in the details, and never really tried supplements myself, except for creatine. I think |I may have to start supplementing with Vitamin D after reading this! 🙂
Vitamin D is also good for your immune system and bone density. I take 6000 IU a day.
Any particular way we should be supplementing this? Morning, night etc? I also take a multi so best to take away from that I’d imagine?
It’s fine to take it with other vitamins. I take mine in the morning along with everything else. The timing isn’t important though.
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