Most of us have heard plenty of warnings about belly fat.
And if you’re over 50, you’ve probably heard just as much about getting enough vitamin D.
But I doubt many of us have ever thought of the two as being connected.
It turns out they may be — in a way that could have serious consequences for our health as we age.
Researchers following more than 5,500 adults found that having abdominal obesity and vitamin D deficiency together was associated with a 123% higher risk of death compared to people who had neither condition.
And there’s a biological reason these two problems may make such a dangerous combination.
Why belly fat is different
We all need some body fat. But the fat that accumulates deep inside your abdomen — known as visceral fat — is different from the softer fat you can pinch just under your skin.
Visceral fat surrounds your internal organs and is metabolically active. That means it releases inflammatory substances and can contribute to insulin resistance and other metabolic problems.
For the new study, researchers defined abdominal obesity as a waist circumference greater than about 40 inches for men and 35 inches for women.
That measurement matters because you don’t necessarily have to look obese or have a particularly high body mass index (BMI) to carry too much visceral fat.
And as we get older, abdominal fat becomes increasingly common.
Women, in particular, tend to experience a shift toward greater abdominal fat accumulation with age.
Now add low vitamin D to the picture.
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When belly fat traps your vitamin D
Vitamin D is technically a hormone, and its influence reaches far beyond your bones.
It plays roles in immune function, muscle health, the nervous system and the regulation of inflammation.
But vitamin D is fat-soluble.
That creates a problem when you’re carrying excess abdominal fat.
According to study coordinator Tiago da Silva Alexandre, fat cells can essentially sequester vitamin D, holding onto it rather than allowing enough of it to circulate freely in your bloodstream where your body can use it.
Obesity may also reduce the activity of enzymes involved in vitamin D metabolism.
So you can see how a troublesome cycle might develop:
More abdominal fat can mean less circulating vitamin D.
Lower vitamin D may make it harder for your immune system to keep inflammation under control.
And abdominal fat itself is already promoting chronic inflammation.
That combination may become increasingly important after 50.
The numbers are hard to ignore
The researchers analyzed 5,520 men and women age 50 and older who were participating in the English Longitudinal Study of Ageing.
Their average age was 66.
Researchers measured waist circumference and blood levels of 25-hydroxyvitamin D, the form commonly used to assess vitamin D status, and followed participants for six years. During that period, 419 participants died.
They classified vitamin D levels as:
- Sufficient: 50 nmol/L or higher
- Insufficient: 30 to 50 nmol/L
- Deficient: below 30 nmol/L
Compared with people who had neither abdominal obesity nor low vitamin D, the researchers found:
- Abdominal obesity with sufficient vitamin D was associated with a 47% higher risk of death.
- Vitamin D insufficiency without abdominal obesity was associated with a 91% higher risk.
- Vitamin D deficiency without abdominal obesity was associated with an 81% higher risk.
- Abdominal obesity combined with vitamin D deficiency was associated with a whopping 123% higher risk of death.
This was an observational study, so it can’t prove that low vitamin D and belly fat directly caused those deaths.
But even after accounting for a variety of demographic, lifestyle and health factors, the relationship remained.
And the researchers say identifying and managing both problems early could potentially help lower that risk.
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There’s another reason vitamin D matters after 50
This isn’t the first time this research team has linked low vitamin D to problems that become especially important as we age.
Their previous work has connected vitamin D deficiency with a cascade that begins with loss of muscle strength.
Less strength can lead to slower walking speed, which in turn can make it harder to remain independent and carry out everyday activities.
The researchers have also reported a connection between vitamin D deficiency and cognitive decline.
And then there’s something called inflammaging.
It’s the gradual rise in low-grade, chronic inflammation that tends to accompany aging.
Vitamin D helps regulate immune responses that keep inflammation from getting out of control. Combine low vitamin D with inflammatory visceral fat, and the researchers believe it may create an environment that promotes cardiovascular and metabolic disease as well as muscle loss.
Two numbers worth knowing
The good news is that neither abdominal obesity nor vitamin D status is invisible.
Your waist circumference is easy to measure at home.
And a simple 25-hydroxyvitamin D blood test can tell you where your vitamin D level stands.
If your level is low, talk with your doctor about the best way to bring it up. Depending on your circumstances, that could include safe sun exposure, vitamin D-rich foods or a vitamin D3 supplement.
And if your waist measurement has been creeping upward, don’t assume it’s simply an unavoidable part of getting older.
Regular movement, resistance exercise, adequate protein, better sleep and cutting back on highly processed foods and added sugar can all help attack visceral fat while protecting the muscle you want to keep.
Because after 50, watching your waistline may be about much more than how your clothes fit.
And knowing your vitamin D level may matter much more than you realized.
Sources:
Combination of abdominal obesity and vitamin D deficiency more than doubles the risk of death in people over 50 — Agencia FAPESP
Does the Combination of Abdominal Obesity and Vitamin D Deficiency Increase the Risk of Death in Individuals Aged 50 or Older? Evidence From the ELSA Study — Diabetes, Obesity and Metabolism
FAQ: What to know about belly fat and vitamin D after 50
Can belly fat affect vitamin D levels?
Yes. Vitamin D is fat-soluble, and excess body fat can sequester some vitamin D, leaving less circulating in the bloodstream. Obesity may also affect enzymes involved in vitamin D metabolism.
Why is belly fat more dangerous than other body fat?
Visceral fat accumulates around internal organs and is metabolically active. It can release inflammatory substances and is associated with insulin resistance and other metabolic problems.
What vitamin D level is considered deficient?
In this study, vitamin D deficiency was defined as a blood level of 25-hydroxyvitamin D below 30 nmol/L. Levels between 30 and 50 nmol/L were considered insufficient.
How do I know if I have too much abdominal fat?
Waist circumference is one simple indicator. In this study, abdominal obesity was defined as a waist greater than about 40 inches in men or 35 inches in women.
Can raising vitamin D lower the risks associated with belly fat?
The study found an association between vitamin D status, abdominal obesity and mortality, but it did not prove that taking vitamin D supplements will reduce that risk. Knowing your vitamin D level and taking steps to reduce excess visceral fat are both worthwhile topics to discuss with your healthcare provider.
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