Vitamin D is important for calcium absorption and keeping your bones sturdy. But loading up on it in supplement form won’t help you unload extra weight. One study showed that overweight postmenopausal women who achieved healthy or “replete” vitamin D levels with supplements had greater weight loss and body composition improvement compared with women who didn’t reach replete levels. But researchers haven’t yet sorted out the implications for weight loss, whether they can be replicated or if they apply to other populations.
Until we know more, reach for low-fat dairy products, juices, and cereals fortified with vitamin D. These foods, along with fatty herring, mackerel, and tuna, deliver modest amounts of vitamin D. Exposure to sunlight helps your skin manufacture some of the 600 IU you need every day. A 10- to 15-minute stroll in the sun three times a week will do the trick, boosting your vitamin D and providing regular exercise that helps you shed pounds.