Aging (Albany NY). 2018 Jun 14. doi: 10.18632/aging.101471. [Epub ahead of print]
Seldeen KL1, Pang M1, Leiker MM1, Bard JE2, Rodríguez-Gonzalez M1, Hernandez M1, Sheridan Z1, Nowak N2, Troen BR1.
Started custom diet at age 6 months
Standard = 1,000 IU/day/kg of food
Low = 125 IU/day/kg of food
- Vitamin D supplementation improves muscle strength in healthy adults – meta-analysis of 6 RCT Aug 2014
- Improved muscle function in postmenopausal women with just 1,000 IU of vitamin D daily – RCT May 2015
- Poor handgrip strength in 5-year-old girls 3X more likely if low vitamin D – May 2018
- Osteoporosis and low grip strength both associated with low vitamin D – Feb 2018
- Fast twitch muscles increased by Vitamin D in athletes and seniors (reduce falling) – Oct 2016
- Sarcopenia (muscle loss) and Vitamin D many studies
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 supplement with vitamin D or use vitamin D 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
- Sports and Vitamin D category
Download the PDF from VitaminDWiki
Vitamin D levels vs month
How long grip remains strong
% of fat mass
Vitamin D insufficiency (serum 25-OH vitamin D < 30 ng/ml) affects 70-80% of the general population, yet the long-term impacts on physical performance and the progression of sarcopenia are poorly understood. We therefore followed 6-month-old male C57BL/6J mice (n=6) consuming either sufficient (STD, 1000 IU) or insufficient (LOW, 125 IU) vitamin D3/kg chow for 12 months (equivalent to 20-30 human years). LOW supplemented mice exhibited a rapid decline of serum 25-OH vitamin D levels by two weeks that remained between 11-15 ng/mL for all time points thereafter.
After 12 months LOW mice displayed worse
- grip endurance (34.6 ± 14.1 versus 147.5 ± 50.6 seconds, p=0.001),
- uphill sprint speed (16.0 ± 1.0 versus 21.8 ± 2.4 meters/min, p=0.0007), and
- stride length (4.4 ± 0.3 versus 5.1 ± 0.3, p=0.002).
LOW mice also showed
- less lean body mass after 8 months (57.5% ± 5.1% versus 64.5% ± 4.0%, p=0.023),
- but not after 12 months of supplementation,
- as well as greater protein expression of atrophy pathway gene atrogin-1.
Additionally, microRNA sequencing revealed differential expression of mIR-26a in muscle tissue of LOW mice.
These data suggest chronic vitamin D insufficiency may be an important factor contributing to functional decline and sarcopenia.
PMID: 29905532 DOI: 10.18632/aging.101471
Serum 25-OH vitamin D declines rapidly and remains consistently depressed in response to low supplementation. Prolonged vitamin D insufficiency induces characteristics of sarcopenia that include poor anaerobic capacity, lower lean mass, and a trend towards smaller fast twitch fiber CSA, as well as gait disturbance. Vitamin D insufficient mice also exhibited increased expression of atrophy-associated Atrogin-1 and differential expression of muscle regulation associated miR-26a. These data suggest a role for chronic vitamin D insufficiency in the development of sarcopenia, highlighting the need for further animal and human studies to investigate the impacts of vitamin D during aging.