For GAINS You Can See…Take Some Vitamin D! Yep…VITAMIN D!

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Few supplements can hold a light to the likes of Protein and Creatine when it comes to muscle building, in terms of muscle protein synthesis, total strength and power, these are the undisputed must have supplements.

So what about vitamin D?

Take vitamin D then, and you’ll be completely forgiven for thinking of bone health and sunshine. These are exactly what the bulk of the research out there supports, sunshine is an integral source of the vitamin, whilst vitamin D is key to the uptake of calcium and bone mineral density.

Multi-talented vitamin D

Some of you reading this may or may not know that vitamin D isn’t just linked to bone health now. Some compelling evidence by a multitude of researchers including Aranow, (2011) and Djukic et al. (2014) demonstrates that vitamin D is also an essential component of leukocytes, phagocytosis rates, intracellular killing rate and microglial cells, all of which are important in maintaining a healthy immune response.

And now… Muscle strength?

The rationale for this assertion is based on a review of 7 studies involving the data from 310 adults with an average age of 21-31, with 67% of the participants being female. Each individual was studied between 4 weeks and 6 months with a vitamin D dosage range of 4000 international units (IU) per day, to 60,000 IU per week.

Now although this is only one study, confounding variables have been factored and the researchers from Queen Mary University of London have been diligent in most areas that I can see, plus they recognise their limitations in that they can’t say how vitamin D may influence muscle power, endurance and maximal strength.

The studies findings

What they do say is this…

Vitamin D supplementation improves upper and lower limb muscle strength in a healthy, adult, athletic and non-athletic population between the ages of 18 and 40’ according to the original publication in the Journal of Science and Medicine in Sport.

The studies demonstrating the most significant improvements in muscle strength saw participants consume a vitamin D dosage of 14,000 and 60,000 IU a week for a period of 4 to 6 months.

This is very interesting because previous research on vitamin D and muscle strength was performed in frail, vitamin D deficient elderly women, so this new evidence is very promising from both a health and fitness perspective.

 

Check out our range of TOP QUALITY Vitamin D supplements by CLICKING THIS LINK

 

Reference

Tomlinson, P, B., Joseph, C., and Angioi, M. (2015). Effects of vitamin D supplementation on upper and lower body muscle strength levels in healthy individuals. A systematic review with meta-analysis. Journal of Science and Medicine in Sport. 18: 575-580

 

 

 

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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