Vitamin D is a fat-soluble vitamin, which means the body stores it in fat tissues. So when a person has excess body fat, especially around the waist, more of the vitamin gets locked away instead of circulating in the bloodstream where it is needed. “As such, even if two people get the same exposure to sunlight, the one with a higher body-fat percentage may end up with lower active vitamin D levels,” said Dr Swapnil Zambare, consultant arthroscopy, KIMS Hospitals, Thane.
Why does this matter for bone and joint health?
Vitamin D plays a major role in calcium absorption and bone strength. Low levels can lead to weaker bones, muscle fatigue, and a higher risk of injury, which Dr Zambare said is often seen in athletes and young adults who gain weight. “Poor vitamin D levels also slow recovery after joint injuries and surgeries because muscles and ligaments heal better when the body has enough stores,” added Dr Zambare.
Any visible signs that low vitamin D may be linked to weight?
A persistent increase in waist circumference, tiredness despite sleeping well, frequent muscle aches, or slow recovery after workouts can indicate both weight-related metabolic changes and vitamin deficiencies. “Many people don’t realise these two are connected,” said Dr Zambare.
Can losing even a slight amount of weight improve vitamin D levels?
Absolutely, remarked Dr Zambare, quoting research that shows even a 5 to 7 per cent reduction in body weight can improve circulating vitamin D levels. “When fat mass drops, the stored vitamin becomes more available in the bloodstream. This supports better bone density, improved muscle strength, and a reduced risk of falls or sports injuries,” said Dr Zambare.
Just taking a supplement may not work (Photo: Freepik)
Apart from weight, what else affects Vitamin D absorption?
– Limited sun exposure
– Darker skin tone
– Long hours indoors
– Poor gut health
– Low protein intake
– Excessive use of sunscreen
– Winter months or high pollution zones
These factors lower vitamin D absorption, regardless of weight.
What lifestyle steps help maintain a healthy vitamin D level?
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– Aim for 15 to 20 minutes of morning sunlight.
– Keep waist measurement in check through regular exercise.
– Include eggs, fatty fish, and fortified foods.
– Add strength training twice a week.
– Prioritise sleep and reduce stress.
– Take supplements only after receiving medical advice, said Dr Zambare.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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