Tag Archives: Vitamin D3 Supplementation

Vitamin D and Muscle Strength

17 Apr

Vitamin D is an essential, fat-soluble vitamin.  It is an important hormone with a wide range of functions.  Among the biological actions of vitamin D metabolites is regulation of protein synthesis.

In addition to getting vitamin D from food sources, the body also synthesizes it from sunlight exposure.

I live in northeast Ohio, where year-round sunlight is not as ample as some other parts of the country.  Vitamin D supplementation is often recommended for people living in the northern and midwestern states, especially during the non-summer months.

Now, there is evidence to support vitamin D3 supplementation in athletes (and active individuals) to improve muscle strength.

In the article, Effects of Vitamin D Supplementation on Muscle Strength in Athletes: A Systematic Review (Chiang, et.al.), published in the Journal of Strength and Conditioning Research, “vitamin D3 was shown to have a positive impact on muscle strength.”

“In 2 studies, strength outcome measures were significantly improved after supplementation.  In the studies administering vitamin D3, there were trends for improved muscle strength.  Specifically, improvements in strength ranged from 1.37 to 18.75%.”

“Trials lasted from 4 weeks to 6 months and dosages ranged from 600 to 5,000 International Units (IU) per day.  Vitamin D2 was found to be ineffective at impacting muscle strength in both studies wherein it was administered.”

Please also refer to related article: Increase Your Vitamin D Intake

Get STRONGER, Get FASTER!

Your thoughts?

Advertisements
%d bloggers like this: