Effect of Vitamin D Supplementation on Body Composition and Physical Fitness in Healthy Adults: A Double-Blind, Randomized Controlled Trial.
Ann Nutr Metab. 2019 Dec 4:1-7. doi: 10.1159/000504873
Sun X1,2, Tanisawa K3, Zhang Y4, Ito T3, Oshima S3, Higuchi M3, Cao ZB5.
Raised average Vitamin D levels by 11 ng/mL (47 in group)
Lean body mass increased 1 % (43.9 ==> 44.3) in 1 year
Placebo group DECREASED lean body mass
Doubtless would have had more than 1% increase in LBM if had used higher dose of Vitamin D – say 4,000 IU
- Seniors gained 0.3 kg of muscle in 6 weeks with 800 IU and Leucine protein – Aug 2017
- 800 IU ==> 0.3 kg vs 400 IU ==> 0.4 kg in the study on this page
- Vitamin D supplementation increases strength of lower muscles – Meta-analysis April 2019
Overview Sports and vitamin D has the following summary
Athletes are helped by vitamin D by:
- Faster reaction time
- Far fewer colds/flus during the winter
- Less sore/tired after a workout
- Fewer micro-cracks and broken bones
- Bones which do break heal much more quickly
- Increased VO2 and exercise endurance Feb 2011
- Indoor athletes especially need vitamin D
- Professional indoor athletes are starting to take vitamin D and/or use UV beds
- Olympic athletes have used UV/vitamin D since the 1930's
- The biggest gain from the use of vitamin D is by those who exercise less than 2 hours per day.
- Reduced muscle fatigue with 10,000 IU vitamin D daily
- Muscle strength improved when vitamin D added: 3 Meta-analysis
- Reduced Concussions
See also: Sports and Vitamin D category
Sports category starts with
231 items in Sports category
Sports benefits from up to 50 ng (click on chart for details)
Overview Sports and vitamin D Concussions
Military Muscle Overview Fractures and vitamin D
Vitamin D supplementation increases strength of lower muscles – Meta-analysis April 2019
Athletes helped by weekly 50,000 IU Vitamin D – RCT Aug 2019
Many Foot and ankle problems are treated by Vitamin D – review of 35 studies – Sept 2019
Vitamin D provides faster recovery after muscle overuse – April 2013
NCAA trainers are getting on board the Vitamin D train (40-50 ng)– Nov 2019
This study aimed to clarify whether 1 year of vitamin D3 supplementation has a direct effect on body composition and physical fitness in healthy adults.
Ninety-five participants randomly received either 420 IU vitamin D3 per day (n = 48) or placebo (n = 47) in a double-blind manner for 1 year. Lean body mass and percentage body fat were determined. Physical fitness including hand grip strength, leg extension power and cardiorespiratory fitness (CRF) were assessed. Serum 25-hydroxyvitamin D (25[OH]D) and 1,25-dihydroxyvitamin D (1,25[OH]2D) concentrations were assessed using ELISA kits.
Serum 25(OH)D and (1,25[OH]2D) concentrations significantly increased by approximately 11.2 ± 9.2 ng/mL (pinteraction <0.001)and 7.0 ± 7.8 pg/mL (pinteraction <0.001) after 1 year of vitamin D3 supplementation respectively.
Lean body mass significantly increased from 43.8 ± 9.6 to 44.3 ± 9.8 kg in vitamin D group, while no change was observed in placebo group (from 42.6 ± 8.9 to 42.4± 8.9 kg) after 1 year intervention. Furthermore, no treatment effects on other indicators of body composition and physical fitness were observed.
One year of vitamin D supplementation effectively improves lean body mass, but not muscle strength and CRF in healthy adults.Lean body mass increased in those getting just 420 IU of vitamin D daily– RCT Dec 2019
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