Hoping for a quick path to a flat belly, many turn to supplements in their diets. Social media platforms, especially TikTok, are buzzing with claims that belly fat might be caused by high cortisol levels and could be reduced with vitamin D supplements. While it’s tempting to believe in such simple solutions, experts warn that the science behind belly fat and its relationship with supplements is far more complicated.
Dr. Omayra Quijano-Vega, an endocrinologist with Paloma Health, explains that cortisol, often referred to as the “stress hormone”, plays a vital role in the body beyond stress response. “It is responsible for regulating metabolism, blood sugar, and insulin production and is important in the sleep-wake cycles”, she says. Although high cortisol levels can lead to fat accumulation in the abdominal area, reducing it requires more than just popping a pill.
What experts say about supplements and belly fat
The term “cortisol pouch” isn’t a medical one but is commonly used to describe belly fat linked to stress and high cortisol levels, notes Dr. Maria Teresa Anton from the Pritikin Longevity Center. Prolonged stress may lead to more abdominal fat, but the idea that vitamin D supplements alone can solve this is overly simplistic.
Nutritional therapist Rakhi Lad agrees that the relationship between vitamin D and belly fat is complex. “Some research suggests that low vitamin D levels may be linked to increased abdominal fat, particularly in women, and could influence cortisol production”, she says.
However, the evidence is not definitive and relying on supplements without professional advice is not recommended. Their effectiveness depends on several factors, including the form of the supplement, the dosage, and individual characteristics like age and sun exposure. It’s essential to test vitamin D levels before starting a supplement and have realistic expectations.
Charlotte Watts, another nutritional therapist, believes social media trends are oversimplifying the science. “They’re talking about tummy fat or visceral fat, which has many, many, many factors in its accumulation”, she explains, while dismissing the notion of a single nutrient as a magic solution.
Watts also highlights the cultural obsession with flat stomachs, which she says can lead to unhealthy habits and unrealistic expectations. This fixation can harm mental and physical health, pushing people to overwork their core or develop a judgmental relationship with their bodies.
Belly fat, supplements, and the bigger picture
Instead of looking for quick fixes, experts recommend focusing on a balanced lifestyle. Managing stress through activities like yoga, meditation, or regular exercise can help regulate cortisol levels. A nutrient-rich diet, adequate sleep, and a positive body image are also key. While supplements like vitamin D may play a role in overall health, they should be viewed as part of a holistic approach, not a standalone solution.
Vitamin D supplements have gained popularity as a supposed belly fat buster, but experts highlight the importance of addressing the root causes of abdominal fat. Hormonal imbalances, stress, diet, and lifestyle choices can all contribute to it. Consider adopting sustainable habits that promote overall health and well-being and focus on feeling strong, managing stress, and nourishing your body.