Can You Get Stronger by Consuming More Vitamin D?
Are you looking to boost your strength and enhance your health? You might be surprised to learn that the key could lie in the ‘sunshine vitamin’ – Vitamin D. It helps you fight off lots of diseases and keeps your immune system strong. Scientists have found that this amazing vitamin can even make your muscles bigger and stronger!
We all know that a vitamin D deficiency can result in weak bones and may increase the risk of developing colorectal and breast cancer. There are also autoimmune diseases, multiple sclerosis, and other medical complications like Type 1 Diabetes that may go into remission or be stunted when adequate amounts of this vitamin are consumed.
In this blog, we dive into the fascinating world of Vitamin D and explore how it could be your ally in getting stronger and healthier.
What Researchers Discovered About vitamin D Levels?
Studies have been conducted on the active and inactive forms of this vitamin – D2 and D3, respectively. New methods have been developed for analyzing this vitamin and its link to gene expression, exercise performance, and muscle strength. The CDC research team analyzed healthy levels of this vitamin among participants between the ages of 20 and 74. They measured markers such as body fat%, lean body mass, and total body weight. Studies concluded that individuals who had a higher muscle mass and lean mass also had higher levels of active vitamin D.
A PubMed Central study showed that those with lean muscle had more active amounts of this vitamin. Researchers from the University of Birmingham found that seniors were prone to sarcopenia, muscle strength and mass loss, and reduced metabolic functions with increased vitamin D deficiency. More than 116 volunteers were enrolled in the study, and extensive testing was done for analysis. Grip strength notably decreased, and jumping technography tests were done to evaluate explosive strength and jumping heights. Females with lower body fat percentages did not face severe vitamin D deficiency diseases.
Vitamin D Benefits for Muscle Strength
Following are the vitamin D benefits when it comes to building muscle strength:
1. Enhances Muscle Protein Synthesis
The active form of this vitamin binds itself to muscle cell membranes and specific receptors in the body. It enhances protein synthesis, making it easier to build new muscle tissue. Active vitamin D is a steroid hormone, and adequate levels of it ensure optimal muscle contraction, growth, and strength gains.
2. Reduces Muscle Aches
Atrophy is a real thing as we age, and if you want to work out more, you will need more vitamin D. Osteomalacia is a condition that makes it difficult to exercise, and overweight women are prone to this. By upping vitamin D levels, you can prevent it and be able to build muscles better.
3. Helps Fight Autoimmune Disorders
Autoimmune disorders make it harder for the body to build muscle. Developing multiple sclerosis is a classic example of this, and it often affects the nervous system. Women who take a vitamin D supplement of at least 400 IU are less likely to face this and perform well in the gym. In short, it’s good for overall health.
4. Faster Recovery Times
This vitamin is great for speeding up recovery times after a hard workout. There is a strong correlation between high levels of this vitamin and reduced inflammation. High levels of this vitamin can enhance exercise performance, endurance, and intensity and even boost jump velocity. Patients with adequate vitamin D recover from bone fractures faster and enjoy excellent musculoskeletal benefits. For athletes, this means fewer incidences of stress fractures. Standardised vitamin D supplementation is administered through vitamin D oral solution, but these days, vitamin D sprays are also available for topical use.
What is the Best Time to Get vitamin D from the Sun?
The best time to soak in this vitamin from sunshine is between 10 am to 2 pm, and you need about 14 minutes of sun exposure all over the skin. Noon is the best time to get this vitamin from the sun because that is when UVB rays are at their peak. Studies show that you can get up to 10,000 to 20,000 IU of this vitamin from the sun within 30 minutes of exposure. It is not a good idea to get this vitamin in the afternoon since it may increase your risk of skin cancer.
Dark-skinned people have difficulty absorbing this vitamin from sunlight because of increased melanin. For this reason, they have to spend more time in the sun. Melanin works like sunscreen and acts as a protective layer that blocks out UVB rays. This is why consuming enough vitamin D foods and dietary supplements is essential. And as a rule of thumb, be sure to expose at least a third of your skin to outdoor sunlight when you decide to soak in that vitamin D.
What are the Best vitamin D Foods?
1. Fish Oil – Fish oil is high in Omega-3 fatty acids and an excellent source of this vitamin. Just 3 ounces of rainbow trout or salmon can pack up to 100% of your daily requirement. Wild fish like cod have lower levels of mercury and are also safer to eat than farm-raised fish.
2. Mushrooms – Mushrooms are delicious and a great source of all vitamin D. You can also get several B vitamins and potassium from mushrooms; the best varieties are shiitake, Portobello, morel, and chanterelle.
3. Canned Tuna – Canned tuna has a long shelf life, and you can get a good amount of protein. It’s easy to up your intake of vitamin D when you add it to your diet.
4. Swiss cheese – Swiss cheese is loaded with calcium and vitamin K2, essential to boost this vitamin absorption in the body. Add it to your sandwiches, bread, veggies, and salads. If you cannot tolerate carbs, swap out your crackers with keto-friendly snacks instead and enjoy them.
What is the vitamin D normal range for Adults?
The normal range for this vitamin in adults is between 20 and 40 ng/mL. The tolerable upper limit for people over 70 is 4,000 IU daily.
With the Emoha app, you get access to 24/7 emergency support for non-medical & medical emergencies alike that can be availed from any place in India within seconds. You also get exclusive benefits like travel booking assistance, special discounts on travel & medicines, a helpdesk for daily support, and much more. You can also read exclusively tailored blogs for seniors on various topics, including health, well-being, and entertainment. Download the app from Google Playstore or iOS App Store.
If there were ever a magical pill to lift your mood and boost exercise performance, this vitaminwould be it. But the nutrient alone isn’t enough, and you must consider your diet and lifestyle. By incorporating more of this vitamin into your diet, you significantly increase your chances of building muscle faster at the gym.
You can get enough of this vitamin by eating fatty fish, cod liver, grass-fed animal organs, egg yolks, and fortified foods.
Vitamin D2 comes from the sun and is absorbed by the skin, converted to D3, and utilised by the body. Vitamin D3 comes directly from animal-based foods and is more bioavailable. D3 combined with magnesium and K2 boost absorption in terms of the best supplement.
It can help prevent bone deformities and improve calcium and phosphate metabolism. A lack of this vitamin can lead to rickets and osteoporosis in adults.
Yes, vitamin D can slow down ageing signs and protect people from age-related diseases.