You’ve already heard about how the superstar nutrient vitamin D can help strengthen your bones as well as protect you from a host of cancers, cardiovascular disease, diabetes, depression and even more. Now you can add effective weight management to the growing list.

Researchers found that women with low levels of vitamin D in their blood gained about two pounds more than those with adequate levels of the vitamin. Study author, Dr. Erin LeBlanc, an endocrinologist and researcher at the Kaiser Permanente Center for Health Research in Portland, Oregon reported, “This is one of the first studies to show that women with low levels of vitamin D gain more weight, and although it was only two pounds, over time that can add up.”[1]

The main source of vitamin D is sunlight; therefore, women lacking vitamin D may not spend enough time outdoors. They may also have a poor diet that is deficient in vitamin D foods. Consequently, women may be able to prevent weight gain through one of the three primary vitamin D sources.

Vitamin D Sources: #1 Sunshine

UVB radiation from the sun striking the skin converts cholesterol in our body to vitamin D. Then the body converts vitamin D into a steroid hormone fixing damaged cells and maintaining good cell health. Plan to go out in the sun without any sunscreen for long enough so that your skin turns the very lightest pink. This should be from 10 to 30 minutes. But remember, don’t get sunburned! The huge benefits of a daily 20 minute sun exposure will change to potential harm if you stay out longer without protection and end up getting sunburned.

Vitamin D Sources:  #2 Vitamin D Foods

Although the sun’s rays are the primary source, vitamin D can also be found in certain foods.

• Cod liver oil
• Fish (salmon, tuna, mackerel, and cod) – raw fish contains more vitamin D than cooked, and fatty cuts will contain more than lean cuts
• Oysters, shrimp and caviar
• Beef liver
• Organic eggs

Vitamin D Sources:  #3 Supplements

Undoubtedly, the best way to get your vitamin D is from skin exposure to the sun or via food sources; however, for many people who want consistent daily vitamin D intake, supplements are the way to go. Vitamin D3 is the most readily absorbable form. You should take a vitamin D3 supplement that gives you at least 1000-5000 IU of vitamin D3 daily. Be sure to work with your doctor and let him periodically run a test called the 25-hydroxyvitamin D blood test to make sure you’re getting enough Vitamin D for the marvelous health benefits. The test will also make sure you are not overdosing but have the optimal levels of Vitamin D. In the rare cases where you get too much vitamin D, it could be toxic causing nausea, vomiting and loss of appetite. Adjust your D3 intake accordingly.