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Supplementing Your Weight Loss Journey

By 
Dr Amit Kumar Singh
 on 
Nov 17, 2024
 • 
5
 min read

While a well-rounded diet should ideally provide all the nutrients your body needs, supplements can serve as valuable complements. This week, we'll explore the world of supplements, discussing their role in supporting weight loss and overall health.

Today, we have a huge amount of readily accessible information available through the internet or Social Media. It is important to consider if this information shared with you is truthful. Unfortunately, there is a lot of unsolicited advice or unqualified individuals with a hidden agenda that can share information to highlight the “benefits” of their products. With access to this conflicting information, it can be confusing to understand the most appropriate supplement for your weight loss journey. From vitamins and minerals to herbal supplements, we'll provide insights into the most popularly searched vitamin supplements, making informed choices tailored to your individual needs.

Below, we’ve used information from the National Institute of Health to summarise the supplements which may support your weight loss journey14.

Supplement

Researched-back weight loss

How?

African mango

Maybe

Reduces leptin and inhibits fat production

Beta-glucans

No

Thought to increase satiety and slow glucose absorption

Bitter orange

Maybe

May increase metabolism and energy expenditure

Caffeine

Maybe

Stimulates the nervous system to increase energy expenditure

Calcium

No - but associated with protein

Thought to increase fat breakdown and reduce fat absorption

Capsaicin

Maybe

May reduce energy intake

Carnitine

Maybe

Breakdown of fat

Chitosan

No

Thought to bind to dietary fat to reduce fat deposition

Chromium

No

Thought to reduce hunger and promote fat loss

Linoleic acid

No

Thought to increase fat breakdown and reduce fat production

Glucomannan

No

Thought to increase satiety and fullness

Green coffee bean extract

Maybe

Stops fat accumulation and increases glucose metabolism

Green tea extract

Yes

Increases energy expenditure and reduces fat absorption

Guar gum

No

A bulking agent used in foods to increase satiety

Hoodia

No

Suppresses appetite to reduce food intake

Probiotics

Maybe

Alters the gut microbiome to change appetite

Pyruvate

Maybe

Increases fat breakdown and energy expenditure

Raspberry ketones

Maybe

Alters breakdown of fat

Vitamin D

No

No mechanism explained

White kidney bean

Maybe

Alters carbohydrate breakdown

Yohimbe

No

Increases adrenaline.

As you can see, the evidence surrounding weight loss supplements is inconclusive and requires a lot more work before we make conclusions regarding their role in weight loss. Therefore, we suggest consuming a balanced diet which includes important vitamins and nutrients from natural sources. We highlight these below and where you can find them.

Vitamin D:

Several clinical trials have explored the link between vitamin D supplementation and obesity, however no conclusive results have been drawn1. However, vitamin D is essential calcium and phosphate absorption to keep bones, teeth and muscles healthy.! You can gain vitamin D from foods such as oily fish, egg yolks and fortified products (e.g. cereal), however it’s recommended that adults take vitamin D supplements in the autumn and winter as the body makes vitamin D naturally from sunlight, which is less available during these seasons2.

B Vitamins:

B vitamins, particularly B6, B12, and Folate, play roles in energy metabolism. They are often included in weight loss supplements. A few studies have shown a link between vitamin B12 deficiency and obesity, however human studies are lacking3. Vitamin B12 can be gained naturally from foods such as fish, meat, poultry, eggs, and dairy products4, and if you are struggling with B12 deficiency symptoms you should speak to your GP. However, it is not recommended that you have B12 injections purely for weight loss.

Calcium:

Calcium is involved in fat metabolism. Studies suggest a link between higher calcium intake and lower body weight or less weight gain over time. This may be due to calcium reducing fat cell concentrations by impacting hormone levels or by binding to dietary fat, preventing its absorption. However, the explanation could also be that dairy products, with added components like protein, may further influence body weight through effects on appetite-regulating hormones5. Further research is needed to understand the role of calcium in weight loss.

Iron:

Iron is essential for transporting oxygen in the blood. Research suggests that iron doesn’t have an impact on metabolism, however individuals with an iron deficiency may experience fatigue, which could affect their ability to exercise for weight loss6. If you are experiencing symptoms of an iron deficiency, you may want to consider adding iron-rich foods to your diet such as dark-green leafy vegetables (e.g. curly kale), iron-fortified cereals and bread (check the label), dried fruit (e.g. apricots) and pulses (e.g. beans)6. Taking iron supplements or getting iron infusions will not instantly result in weight loss, and should not be used as a weight loss tool.

Omega-3 Fatty Acids:

Omega-3s, found in fish oil supplements, are associated with various health benefits such as improved skin, reduced depression and improved heart health7. The studies associated with omega-3 fatty acids show inconclusive results relating to weight loss, where some individuals report an increased appetite and others reduced8. So omega-3 fatty acids can support your health, but might not impact your weight.

Green Tea Extract:

Green tea extract contains antioxidants and catechins, which are believed to have metabolism-boosting properties. The active components in green tea linked to weight loss are caffeine and catechins, particularly epigallocatechin gallate (EGCG). Green tea may help reduce body weight by boosting energy expenditure, enhancing fat oxidation, and decreasing fat absorption. It could also lower carbohydrate digestion and absorption9.

Fibre Supplements:

Fibre is known for promoting a feeling of fullness, however whilst fibre supplements may be used to support weight loss by reducing overall calorie intake, you would be better to get fibre naturally in your diet rather than as a supplement form. Consuming fibre as part of a healthy diet will mean you also gain a range of vitamins and minerals from whole foods. These could include wholemeal options (e.g. bread, pasta, rice), keep the skin on your vegetables, choose high fibre cereals (e.g. weetabix, bran flakes), have fresh fruit rather than juice10.

Protein Supplements:

Protein is important for muscle maintenance and can contribute to a feeling of fullness. Studies have shown that consuming high-protein foods maintains satiety for a longer period, leading to a reduced calorie intake11. Additionally, studies have shown that calorie restriction (required for weight loss) can cause muscle and fat loss which slows metabolism and may facilitate weight regain post-diet. Conversely, sufficient protein intake and strength training help prevent muscle loss and maintain a healthy metabolism11. Protein supplements, such as whey or plant-based proteins, are commonly used in weight loss efforts as they are convenient and easily accessible. However, you can gain adequate protein from your normal diet by choosing options with a higher protein content e.g. greek yoghurt, chicken or tofu, dark-leafy greens and eggs12.

Probiotics:

The human microbiota, surpassing human cells in number, primarily reside in the colon and play vital roles in health. They influence energy extraction, expenditure, and storage. While mouse studies suggest a link between gut microbiota and energy dynamics, results in humans remain inconclusive. There's speculation that manipulating gut microbiota, possibly through probiotics found in foods like yoghurt or supplements, could prevent or treat obesity13. Probiotics vary widely, with genera like Lactobacillus, Streptococcus, and Bifidobacterium. However, the impact on body weight depends on factors like strain, dose, duration, and user characteristics, necessitating further research for a comprehensive understanding in humans14.

Activity: Meal Planning

Download our Enhance Your Meal Plan worksheet to ensure that your meal plan ticks all the boxes you need to optimise your weight loss journey through the food you eat!

Remember, meal planning is about how the elements of your diet contribute to your overall health. It is important to gain a range of nutrients from your diet, but don’t worry if some days are less nutritious than others. We want to create a balanced lifestyle which improves your health, and worrying about hitting your nutrient target will only create a stressful situation. If you can find foods you enjoy that make you feel good and have good nutritional content, then you’re onto a winner!

References:

  1. Mallard SR, Howe AS, Houghton LA. Vitamin D status and weight loss: a systematic review and meta-analysis of randomized and nonrandomized controlled weight-loss trials. Am J Clin Nutr 2016;104:1151-9.
  2. NHS, Vitamin D, 2020, available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
  3. Boachie J, Adaikalakoteswari A, Samavat J, Saravanan P. Low Vitamin B12 and Lipid Metabolism: Evidence from Pre-Clinical and Clinical Studies. Nutrients. 2020 Jun 29;12(7):1925. doi: 10.3390/nu12071925.
  4. Stabler SP. Vitamin B12. In: Marriott BP, Birt DF, Stallings VA, Yates AA, eds. Present Knowledge in Nutrition. 11th ed. Washington, DC: Elsevier; 2020:257-71.
  5. Parikh SJ, Yanovski JA. Calcium intake and adiposity. Am J Clin Nutr 2003;77:281-7.
  6. NHS, Iron deficiency anaemia 2021, available from: https://www.nhs.uk/conditions/iron-deficiency-anaemia/
  7. Lorente-Cebrián S, Costa AG, Navas-Carretero S, Zabala M, Martínez JA, Moreno-Aliaga MJ. Role of omega-3 fatty acids in obesity, metabolic syndrome, and cardiovascular diseases: a review of the evidence. J Physiol Biochem. 2013 Sep;69(3):633-51. doi: 10.1007/s13105-013-0265-4.
  8. Gray B, Steyn F, Davies PS, Vitetta L. Omega-3 fatty acids: a review of the effects on adiponectin and leptin and potential implications for obesity management. Eur J Clin Nutr. 2013 Dec;67(12):1234-42. doi: 10.1038/ejcn.2013.197.
  9. Manore MM. Dietary supplements for improving body composition and reducing body weight: where is the evidence? Int J Sport Nutr Exerc Metab 2012;22:139-54.  
  10. NHS, 2022, How to get more fibre into your diet, available from: https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
  11. McCarthy D, Berg A. Weight Loss Strategies and the Risk of Skeletal Muscle Mass Loss. Nutrients. 2021 Jul 20;13(7):2473. doi: 10.3390/nu13072473.
  12. NHS, 2022, Eating a balanced diet, available from: https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/#:~:text=Beans%2C%20pulses%2C%20fish%2C%20eggs%2C%20meat%20and%20other%20proteins,iron%2C%20zinc%20and%20B%20vitamins.
  13. Moran CP, Shanahan F. Gut microbiota and obesity: role in aetiology and potential therapeutic target. Best Pract Res Clin Gastroenterol 2014;28:585-97.
  14. National Institutes of Health, 2022, Dietary Supplements for Weight Loss, available from: https://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/

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Mindful Eating Practices to Complement GLP-1 Medication Use

By 
Dr Amit Kumar Singh
•
100
 min read

GLP-1 receptor agonists, including Wegovy and Mounjaro, have become important allies for many in managing weight and type 2 diabetes. These medications emulate a hormone called glucagon-like peptide-1 (GLP-1), which plays a vital role in regulating blood sugar, controlling appetite, and fostering feelings of fullness. For women on a journey toward long-term weight loss and improved metabolic health, GLP-1 medications can provide essential support. However, the journey can be even more effective when combined with mindful eating practices. 

Mindful eating encourages us to engage fully with our meals, promoting a healthier relationship with food and enhancing body awareness. In this blog, we will explore how the combination of GLP-1 medications and mindful eating can create a more holistic and compassionate approach to weight management. We’ll discuss the many benefits of mindful eating, share techniques to help you get started, and offer guidance for overcoming common challenges. 

A girl blending ingredients for a healthy shake, with fresh fruits and vegetables visible on the countertop

‍Understanding GLP-1 Medications and Their Role in Weight Management

GLP-1 receptor agonists have revolutionised the way individuals manage their weight and metabolic health. These medications mimic the natural GLP-1 hormone, which plays a role in:

  1. Regulating Appetite: GLP-1 medications reduce hunger by sending signals to the brain that promote a sense of fullness, helping to control cravings and overeating.
  2. Slowing Gastric Emptying: This causes food to remain in the stomach longer, reducing the urge to eat more frequently.
  3. Modulating Blood Sugar Levels: By slowing the absorption of sugar into the bloodstream and increasing insulin production, GLP-1 medications help to stabilise blood sugar levels, which can reduce weight gain driven by blood sugar spikes and crashes.

Despite these physiological benefits, GLP-1 medications are not a magic bullet. Sustainable weight loss and improved metabolic health require lifestyle changes, including a balanced diet and a mindful approach to eating.

The Importance of a Balanced Diet and Mindful Eating Practices

While GLP-1 medications assist in appetite regulation, they do not dictate what or how to eat. Developing a balanced, nutrient-rich diet is essential for overall well-being and optimal weight loss outcomes. But even beyond the physical aspects of nutrition, how we approach eating can make a significant difference. This is where mindful eating comes into play. Mindful eating is about paying close attention to the experience of eating, focusing on the present moment and being fully engaged with the sensory experience of food. It helps cultivate a deeper connection between the mind, body, and food, allowing you to make intentional food choices that align with your body’s needs rather than emotional triggers or habits. Let us explore the key benefits of adopting mindful eating alongside GLP-1 medications.

Benefits of Mindful Eating

Mindful eating can profoundly enhance your relationship with food and support your weight loss journey. When combined with GLP-1 medications, the following benefits become even more pronounced:

  1. Improved Appetite Control: By paying attention to hunger and fullness cues, you’re more likely to stop eating when you’ve had enough. This aligns with the appetite-regulating effects of GLP-1 medications, further preventing overeating or snacking out of habit or boredom.
  2. Enhanced Taste Appreciation: When you slow down and savour each bite, the flavours, textures, and aromas of food become more enjoyable. You may find that you become more satisfied with smaller portions, which can naturally reduce calorie intake while enhancing your overall eating experience.
  3. Reduced Emotional Eating: Mindful eating encourages you to assess whether you’re eating because of hunger or due to emotional factors such as stress, anxiety, or boredom. By being more aware of these patterns, you can address emotional triggers in healthier ways, preventing emotional overeating, which can interfere with the benefits of GLP-1 medications.
  4. Increased Body Awareness: Mindful eating helps you connect with your body’s needs, promoting a sense of trust in your own hunger and fullness signals. Over time, this practice can help repair any disconnection caused by years of dieting or mindless eating patterns.
  5. Improved Digestion: Eating mindfully involves chewing food thoroughly and slowing down, which gives your digestive system more time to process and absorb nutrients efficiently. This reduces bloating, indigestion, and other digestive discomforts often associated with fast or distracted eating.

Mindful Eating Techniques

Mindful eating techniques can help you approach meals with more intention and awareness, making your weight management journey more effective and fulfilling.

  1. Focus on the Present Moment: Engage fully with the experience of eating by noticing the colours, textures, and smells of your food. Put away distractions like phones or TVs, and take a moment to appreciate the meal before you. This helps you stay connected with the act of eating, rather than mindlessly consuming food.
  2. Slow Down: One of the simplest but most impactful techniques is to slow down while eating. Take smaller bites and chew thoroughly. Not only does this aid digestion, but it also gives your brain more time to recognize feelings of fullness, which prevents overeating.
  3. Listen to Your Body: Pause during meals to check in with your body. Are you still hungry, or do you feel satisfied? Recognizing and respecting these cues can help you stop eating when your body no longer needs food, reducing the risk of overeating.
  4. Eliminate Distractions: Eating while watching TV, working, or using your phone can lead to unconscious overeating. Make mealtimes a focused activity where you concentrate on your food and the eating experience.
  5. Practice Gratitude: Take a moment before meals to reflect on the food’s journey from farm to table, and acknowledge its role in nourishing your body. Practising gratitude helps you cultivate a more positive relationship with food, fostering a sense of respect for the nourishment it provides.

Mindful Eating and GLP-1 Medications: A Symbiotic Relationship

Mindful eating and GLP-1 medications work in harmony to promote sustainable weight loss and overall well-being. The medications help to regulate appetite, while mindful eating reinforces these effects by teaching you to respond to hunger and fullness cues with greater awareness.

GLP-1 medications help your body feel full, but mindful eating allows you to fine-tune how you respond to those signals. For example, you may feel full after a smaller portion, and by slowing down and paying attention, you can recognize and honour that signal instead of continuing to eat out of habit or social expectation. This combination creates a cycle of positive reinforcement: as you become more mindful, you’re less likely to overeat, and the medication’s appetite-regulating effects are maximised. In essence, mindful eating enhances the effectiveness of GLP-1 medications by encouraging you to be more attuned to your body’s needs, making weight loss more intuitive and less reliant on restrictive dieting.

MBEAT (Mindful-based eating awareness training) program

A randomised control trial on the Mindfulness-Based Eating Awareness Training (MB-EAT) program demonstrated that participants who practised mindful eating were more aware of hunger and satiety cues.

Tips for Incorporating Mindful Eating into Your Routine

For women using GLP-1 medications, here are some practical tips to help you integrate mindful eating into your daily routine:

  1. Create a Peaceful Eating Environment: Set up a quiet, comfortable space for meals, free from distractions. This allows you to focus solely on your food and the act of eating, promoting mindfulness.
  2. Mindful Meal Planning: Prepare balanced, nutrient-dense meals ahead of time. By planning meals that are both satisfying and nutritious, you’ll be more likely to eat mindfully and avoid impulsive, less healthy choices.
  3. Practice Gratitude Journaling: Keep a food gratitude journal where you note what you’re grateful for in each meal. This practice can deepen your connection to food and reinforce the habit of mindful eating.
  4. Join a Mindful Eating Group: Connecting with others who share similar goals can provide support and accountability. You can exchange tips, share experiences, and stay motivated by participating in group discussions or online communities focused on mindful eating.
  5. Overcome Emotional Eating Triggers: When emotional eating arises, pause and ask yourself if you’re truly hungry or if you’re using food to cope with an emotion. If it’s the latter, find healthier ways to manage your emotions, such as journaling, meditating, or talking with a friend.
A girl beaming with joy while eating a salad sandwich, surrounded by fresh vegetables, symbolizing her success in weight management

Overcoming Challenges

Mindful eating, like any habit, takes time to develop. You may encounter challenges along the way, such as emotional eating triggers, stress, or social pressures. Here are some strategies to help you navigate these obstacles:

  1. Address Emotional Eating: Emotional eating can be a significant barrier to mindful eating. If you notice yourself reaching for food when you’re stressed, anxious, or bored, try to identify the emotion driving the behaviour. Once you’re aware of the trigger, you can take proactive steps to address the emotion without using food as a coping mechanism.
  2. Manage Stress and Anxiety: Stress and anxiety can often lead to mindless or emotional eating. Incorporate relaxation techniques into your daily routine, such as deep breathing, meditation, or yoga, to help manage these feelings without turning to food.
  3. Find Support and Accountability: Surround yourself with people who support your mindful eating journey. Whether it is through a group, a close friend, or a nutritionist, having accountability can make a big difference in staying committed to mindful eating.

Conclusion

Mindful eating is a powerful tool that can complement the effects of GLP-1 medications, helping individuals develop a balanced and sustainable approach to nutrition and overall wellness. By slowing down during meals, tuning into hunger and fullness cues, and making intentional food choices, individuals can not only enhance the medication’s benefits but also cultivate a healthier relationship with food. These practices can lead to improved digestion, better portion control, and long-term success in weight management.

While GLP-1 medications support appetite regulation and metabolic health, incorporating mindful eating can reinforce positive habits that extend beyond the duration of the treatment. Establishing these mindful behaviors now can set the foundation for lasting health improvements and a more intuitive way of eating.

If you’re looking for expert guidance on integrating mindful eating practices with your GLP-1 regimen, contact us at SheMed. Our team is here to provide the support, education, and personalized strategies you need to achieve lasting success on your wellness journey.

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References

  1. Rosenstock, J., Tran, M. T. D., Wadden, T. A., Wharton, S., Yokote, K., Zeuthen, N., Kushner, R. F., & STEP 1 Study Group. (2021).https://pubmed.ncbi.nlm.nih.gov/31801807/ 
  2. Authors: Canadian Agency for Drugs and Technologies in Health (CADTH) Title: CADTH Reimbursement Recommendation for Wegovy (semaglutide) Year: 2020, Source: CADTH https://www.ncbi.nlm.nih.gov/books/NBK602627/
  3. M. C., & Davies, M. (2023). Tirzepatide once weekly for the treatment of obesity in adults without diabetes. New England Journal of Medicine https://pubmed.ncbi.nlm.nih.gov/36751934/
  4. Gallwitz, B. (2013). Glucagon-like peptide-1-based therapies for the treatment of type 2 diabetes: A focus on exenatide  https://pmc.ncbi.nlm.nih.gov/articles/PMC3778098/
  5. Morgan, S., & Skovgaard, D. (2020). Two-year effects of semaglutide in adults with overweight or obesity: The STEP 5 trial. Nature Medicine, 26(12), 2074-2081 https://pubmed.ncbi.nlm.nih.gov/32825124/
  6. T. A., Wharton, S., Yokote, K., Zeuthen, N., & Kushner, R. F. (2023). Once-weekly semaglutide in adolescents with obesity https://pubmed.ncbi.nlm.nih.gov/39096914/
  7. Violante Ortiz, R., Jensen, C. B., & Wilding, J. P. H. (2015). A randomised, controlled trial of 3.0 mg of liraglutide in weight management. New England Journal of Medicine https://pubmed.ncbi.nlm.nih.gov/26331843/
  8. Kang, Y., & Park, S. (2017). Gastric hormonal secretion and its regulation by ghrelin in rats. Biomolecules & Therapeutics https://pmc.ncbi.nlm.nih.gov/articles/PMC5439358/
  9. Rosenstock, J., Gurney, K. J., & Davis, S. N. (2017). Efficacy and safety of once-weekly exenatide versus insulin glargine in type 2 diabetes:https://pubmed.ncbi.nlm.nih.gov/27990172/
  10. ‍Le Roux, C. W., & Batterham, R. L. (2014). The role of the gut in obesity and metabolic disease. Nature Reviews Endocrinology https://pmc.ncbi.nlm.nih.gov/articles/PMC4159612/
Weight Loss

The Importance of Calcium and Vitamin D While Losing Weight

By 
Dr Amit Kumar Singh
•
100
 min read

Have you ever wondered why your weight loss efforts seem to plateau, no matter how hard you work? It’s not just about cutting calories or increasing exercise. For many women, the key to unlocking successful weight loss lies in essential nutrients like calcium and vitamin D. Unfortunately, most women are unaware that they may be deficient in these crucial vitamins. It can drastically impact their ability to lose weight. In fact, approximately 1 in 5 adults is vitamin D deficient, which can lead to poor muscle function and slower metabolism—two key elements in any weight loss plan.

Imagine putting in all the effort—meal planning, exercising regularly, and still not seeing results. It’s incredibly frustrating and can make you feel like you are missing something important. Addressing deficiencies in these nutrients can be the breakthrough you need to support stronger bones, better muscle function, and even regulate hormones that play a role in fat storage and metabolism.

So, how can you make sure you are not sabotaging your efforts with a nutrient deficiency? Let’s dive into how calcium and vitamin D work together to help you achieve your weight loss goals and what steps you can take to ensure you are getting enough of these vital nutrients.

Recommended Daily allowance of Calcium and vitamin D for women

According to guidelines from NHS the daily recommended intake of calcium and vitamin D for various age groups should be: 

‍

The Link Between Calcium and Vitamin D and Weight Loss

Calcium and vitamin D play crucial roles in various bodily functions, particularly for women seeking weight loss. Their impact on bone health, muscle function, and hormonal balance can significantly influence physical activity levels and metabolic processes.

Bone Health

Calcium is vital for maintaining bone density and preventing osteoporosis, especially in postmenopausal women. Adequate calcium intake helps mitigate the risk of fractures as bones become more brittle with age. Without sufficient vitamin D, the body cannot absorb calcium effectively, leading to potential deficiencies that can impact bone health.

How it links to weight loss: Strong bones support an active lifestyle, allowing for more intense physical activity without the risk of injury. This is crucial for maintaining regular exercise during weight loss programs.

Scientific evidence: A study found that calcium supplementation can enhance weight loss in women with low calcium intake. Among participants who consumed less than 600 mg of calcium daily, those taking calcium and vitamin D supplements lost an average of 13 pounds over 15 weeks, compared to just 3 pounds in the placebo group. This highlights the importance of adequate calcium intake for maintaining bone health and enabling physical activity.

Muscle Function

Calcium and vitamin D are crucial for muscle contractions. It enables muscles to contract and relax properly, which is essential for physical activity and exercise.

How it links to weight loss: Calcium is essential for muscle contractions, while vitamin D helps maintain muscle strength. A deficiency in these nutrients can lead to muscle weakness, making it harder to stay physically active, which is key for weight loss.

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Scientific evidence: A study involving 40 obese women, underscored the necessity of calcium and vitamin D for muscle function during weight management efforts.

Hormonal Balance

Adequate levels of calcium and vitamin D may influence weight-regulating hormones. Some studies suggest that these nutrients can help reduce fat storage, improve metabolism, and even suppress appetite by regulating hormones like leptin and insulin.

Scientific Evidence: A large-scale study examined the effects of calcium plus vitamin D supplementation on postmenopausal women. The results indicated that women with low baseline calcium intake (less than 1200 mg) had an 11% lower risk of gaining weight when supplemented compared to those who received a placebo. This suggests that calcium and vitamin D may play a role in regulating body weight by affecting hormonal pathways.

Calcium and Vitamin D Deficiency: A Common Problem

Calcium and vitamin D deficiencies are significant public health concerns in the UK, particularly among women. 

Research: Approximately 30% to 80% of the general population globally may experience low levels of these nutrients, with higher prevalence noted in specific groups such as older adults, ethnic minorities, and women of childbearing age. 

Risk Factors for Deficiencies

Several factors contribute to calcium and vitamin D deficiencies:

  • Limited sun exposure: Vitamin D is synthesised in the skin through sunlight exposure. Individuals living in northern latitudes or who spend significant time indoors are at higher risk. For example, those with darker skin pigmentation have reduced synthesis capabilities due to lower UV absorption 5.
  • Dietary factors: A diet low in dairy products or fortified foods can lead to inadequate calcium intake. Vegetarians and vegans may also struggle to meet their calcium needs if they do not consume fortified alternatives 23.
  • Age and gender: Postmenopausal women face increased risk due to decreased oestrogen levels, which negatively affect calcium absorption and bone density. Studies show that around 30% of postmenopausal women in Europe have osteoporosis .

Health Consequences of Deficiencies

The health implications of calcium and vitamin D deficiencies are profound. These includes: 

  • Bone health: Insufficient intake can lead to osteoporosis, increasing the risk of fractures. Osteoporosis affects millions globally, particularly postmenopausal women 12.
  • Muscle weakness: Vitamin D deficiency has been linked to muscle weakness and falls in older adults, which can further complicate weight management efforts.
  • Chronic diseases: Low levels of these nutrients are associated with various chronic diseases, including cardiovascular disease, diabetes, and certain cancers.

Strategies for Increasing Calcium and Vitamin D Intake

Dietary Adjustments

Incorporating calcium and vitamin D-rich foods into the diet is essential. Some calcium and vitamin D rich food includes: 

  • Calcium sources:
    • Dairy products (e.g., milk, yoghourt)
    • Leafy greens (e.g., kale, broccoli)
    • Fortified foods (e.g., almond milk, orange juice) .
  • Vitamin D sources:
    • Fatty fish (e.g., salmon, mackerel)
    • Fortified foods (e.g., cereals)
    • Egg yolks.

Supplementation

When dietary sources are insufficient, supplements may be necessary:

  • Calcium supplements: Recommended for individuals unable to meet their dietary needs. The RDA for women over 50 is approximately 1,200 mg/day.
  • Vitamin D supplements: Particularly important during winter months or for individuals with limited sun exposure. The recommended daily allowance ranges from 400 to 800 IU, depending on age and health status.

Sun Exposure

Safe sun exposure is crucial for vitamin D synthesis:

  • Aim for about 15-30 minutes of sunlight exposure several times a week while considering skin type and geographic location.
  • Use sunscreen after this period to prevent skin damage while still allowing for some vitamin D production.

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A rustic table showcasing a variety of calcium sources, including dairy, leafy greens, and legumes, arranged appealingly for a healthy meal

Alt text:A rustic table showcasing a variety of calcium sources, including dairy, leafy greens, and legumes, arranged appealingly for a healthy meal, with SheMed logo at the corner.

Addressing Common Concerns: Calcium and Vitamin D

Dairy-Free Options

If you are avoiding dairy products, there are numerous alternatives that provide adequate calcium and vitamin D:

  • Fortified Plant-Based Milks:
    • Soy Milk: One cup of fortified soy milk contains about 300-450 mg of calcium, comparable to cow's milk. It is also often fortified with vitamin D, providing around 2.7-3.0 mcg (108-120 IU) per cup 13.
    • Almond Milk: Enriched almond milk can provide up to 450 mg of calcium per cup and about 2.4 mcg (96 IU) of vitamin D 34.
  • Calcium-Rich Foods:
    • Chia Seeds: One ounce (about 2 tablespoons) contains approximately 179 mg of calcium. These seeds can be easily added to smoothies or oatmeal.
    • Tofu: Depending on the brand and preparation, tofu can contain between 275-861 mg of calcium per half-cup if made with calcium sulphate.

Interactions with other medications

Calcium and vitamin D can interact with certain medications, which is important for individuals taking these drugs:

  • Antibiotics: Calcium can interfere with the absorption of certain antibiotics, such as tetracycline and ciprofloxacin. It is advisable to take these medications at least two hours apart from calcium supplements or high-calcium foods.
  • Thyroid medications: Calcium can also affect the absorption of thyroid medications like levothyroxine. Patients are often advised to separate the intake of these medications from calcium-rich foods or supplements by at least four hours.

Individual needs

Calcium and vitamin D requirements can vary based on several factors:

  • Age and gender: Women over 50 require about 1,200 mg of calcium daily and between 800-1,000 IU of vitamin D. Younger women aged 19-50 need about 1,000 mg of calcium and 400-800 IU of vitamin D.
  • Lifestyle factors: Individuals who are physically active may have higher needs due to increased bone turnover and muscle function requirements. For example, athletes might benefit from higher intakes to support their training regimens.
  • Health conditions: Conditions such as osteoporosis or malabsorption syndromes (e.g., celiac disease) may necessitate higher intakes of these nutrients. Clinical studies have shown that postmenopausal women with osteoporosis benefit from calcium and vitamin D supplementation in reducing fracture risk.

Conclusion

Calcium and vitamin D are more than just nutrients for strong bones—they are essential allies in your weight loss journey. Addressing potential deficiencies can enhance muscle function, improve metabolism, and support hormonal balance, making your weight loss efforts more effective. If you’ve been struggling to see results despite your best efforts, consider whether your body is getting enough of these key nutrients.

Ready to take the next step toward healthier weight loss? Start by making small dietary adjustments or exploring supplementation. If you found this article helpful, share it with others who might benefit or get in touch with us for personalised advice. 

Frequently Asked Questions

1. Why are calcium and vitamin D important for weight loss?

Calcium and vitamin D play crucial roles in supporting metabolic processes that influence weight management. Calcium helps with fat breakdown and reduces fat storage, while vitamin D improves calcium absorption and may regulate hormones that affect weight, such as insulin.

2. Can a vitamin D deficiency slow down my weight loss progress?

Yes, vitamin D deficiency can impact your ability to lose weight. Studies have shown that lower vitamin D levels are linked to increased body fat and difficulty losing weight. In the UK, due to limited sunlight, many women may be at risk of deficiency, which can slow down metabolic function and make it harder to burn fat.

3. What are the best dietary sources of calcium and vitamin D?

For calcium, dairy products like milk, cheese, and yoghourt are excellent sources. For vitamin D, oily fish (such as salmon), fortified foods (like cereals and plant-based milks), and eggs can help. In the UK, given the limited sun exposure, many women may need to consider supplements to meet their vitamin D needs.

4. How much calcium and vitamin D should I be consuming for weight loss?

For women in the UK, the recommended daily intake is 700mg of calcium and 10 micrograms of vitamin D. If you are on a weight loss plan, it’s essential to ensure you’re getting enough of both to support your efforts. However, individual needs may vary, so it’s best to consult with a healthcare provider.

5. Should I consider taking supplements to increase my calcium and vitamin D levels?

If you're struggling to get enough calcium and vitamin D from your diet, supplements may be necessary—especially during the winter months when sunlight exposure is limited. A healthcare professional can guide you on the correct dosage to support your weight loss goals without over-supplementing.

6. Can too much calcium or vitamin D cause problems?

Yes, taking excessive amounts of calcium or vitamin D can lead to health issues. High calcium levels can cause kidney stones, while too much vitamin D can lead to hypercalcemia (elevated calcium levels), which may cause nausea, weakness, and kidney damage. It’s important to stay within the recommended guidelines and consult a doctor before starting supplements.

7. Are there any risks of not getting enough calcium and vitamin D while trying to lose weight?

Yes, deficiencies in calcium and vitamin D can affect not only your weight loss progress but also your overall health. Insufficient calcium can weaken your bones, while low vitamin D levels can impair your immune system, muscle function, and metabolism, making it harder to lose weight and stay healthy.

8. Can calcium and vitamin D support muscle function during weight loss?

Absolutely. Both nutrients are essential for muscle health. Calcium supports muscle contractions, while vitamin D improves muscle strength and function. Ensuring adequate intake of these nutrients can help maintain muscle mass during weight loss, which is key for a healthy metabolism.

9. What are some dairy-free sources of calcium and vitamin D for women avoiding dairy products?

For calcium, consider fortified plant-based milks (such as almond or soy milk), leafy greens (like kale and broccoli), tofu, and almonds. For vitamin D, look for fortified cereals, mushrooms, and supplements, especially if you're not getting enough sun exposure.

10. Should I focus more on calcium or vitamin D for weight loss?

Both nutrients are essential, but vitamin D may have a more direct impact on metabolism and fat storage. However, since calcium relies on vitamin D for absorption, it’s crucial to balance both in your diet to optimise weight loss and overall health.

References:

  1. Institute of Medicine/Food and Nutrition Board. (2013). Dietary Reference Intakes for Calcium and Vitamin D. PubMed. https://pubmed.ncbi.nlm.nih.gov/30313003/ 1
  2. Bianchi, M. L. (2022). Vitamin D and Calcium Supplementation in Osteoporosis: A Narrative Review. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC9944083/ 2
  3. National Institute for Health and Care Excellence (NICE). Clinical Knowledge Summaries: Osteoporosis. https://www.nice.org.uk/cks-uk-only 3
  4. McGowan, J., et al. (2014). Vitamin D and calcium supplementation in the prevention of osteoporosis: a systematic review. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC4010554/‍
  5. Nutrition Society. (2021). Vitamin D and Immunity: Q&A. https://www.nutrition.org.uk/media/1tuj1zrs/vitamin-d-and-immunity_qa.pdf#:~:text=Almost%201%20in%205%20UK%20adults%20aged%2019,risk%20of%20osteomalacia%20%28adults%29%20and%20nutritional%20rickets%20%28children%29

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