With most things in life, too much of a good thing can become a bad thing. When it comes to healthy weight loss, a balanced diet, ample hydration, regular exercise and enough sleep are all required. Along our weight loss journeys, many of us seek supplementation to provide necessary vitamins and minerals, but experts warn that overdoing it when it comes to one supplement in particular can mean slower weight loss and a more difficult experience when working towards shedding pounds. Read on for tips and suggestions from Dr. Liz Jane, MD, health and nutrition expert of Eve Mag and Michael Garrico, certified personal trainer, nutritionist and co-founder of Total Shape.
How Taking Too Much Vitamin D3 Could Hinder Weight Loss
While our bodies and bones definitely need vitamin D every day, taking too much of a vitamin D supplement could impact potential weight loss more than you might think, Jane says. "Vitamin D3 plays a critical role in calcium absorption and metabolism," Jane acknowledges, and as with most vitamins, "too little vitamin D can lead to bone problems such as rickets (a form of scoliosis)." However, she stresses, "high doses of vitamin D3" when you're trying to lose weight can be harmful because "they can trigger liver enzymes that convert cholesterol into sterols or estrone (which can lead to cardiovascular problems)."
Garrico agrees, and adds that either only taking Vitamin D pills and no other supplements or taking too much of the vitamin is the "worst way to go about taking weight loss supplements." Though many people who want to lose weight "indeed have lower amounts of vitamin D in their bodies," he says, it hasn't been "proven scientifically that it might promote weight loss."
Having higher levels of Vitamin D beyond 4000 IU a day can lead to "nausea and weakness," he says, and this might lead to irregular meals and digestion, which greatly impacts the ability to lose weight.
While taking vitamin D (and being wary of your daily amount), Garrico and Jane recommend prioritizing Omega-3 capsules in your daily routine. "These contain essential fatty acids that help regulate your body's metabolism," Garrico advises. "It as well helps control your appetite—the combination of the two will help your metabolism to burn fat," he concludes.
