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Vitamin D supplementation improves muscle strength in healthy adults – meta-analysis of 6 RCT Aug 2014

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, Available online 11 August 2014
Peter B. Tomlinson, Corey Joseph, Manuela Angioi,

Objectives: To investigate the effects of vitamin D supplementation on muscle strength in healthy individuals.

Design: A systematic review with meta-analysis.

Methods: In October 2013 a computerised literature search of three databases (Pubmed, Web of Knowledge and Scopus) was performed. Included in the review were controlled and randomised controlled trials, published in English, which measured muscle strength and serum Vitamin D concentration in participants 18-40 years old. References of identified articles were then cross-checked and citations scanned for additional articles. Quality was assessed using the PEDro scale. Muscle strength and Vitamin D levels were extracted for a meta-analysis on upper and lower limb strength with standardised mean differences calculated to analyse effect.

Results: Six randomised controlled trials and one controlled trial were identified and quality assessment showed all seven trials were of ‘good quality’.
Data was extracted from 310 adults, 67% female, with mean ages ranging from 21.5 to 31.5 years.
Trials lasted from 4 weeks to 6 months and dosages differed from 4000 IU per day to 60,000 IU per week.
Upper and lower limb muscle strength had a standardised mean difference of 0.32 (95% CI = 0.10, 0.54) and 0.32 (95% CI = 0.01, 0.63) respectively, suggesting Vitamin D supplementation significantly increased muscle strength in the experimental group for upper (P = 0.005) and lower limbs (P = 0.04).

Conclusion
Vitamin D supplementation increases upper and lower limb strength. Further research should focus on its effect on muscle power, endurance and maximal strength.

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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 279 items

The Meta-analysis of Sports and Vitamin D are listed here:

Vitamin D supplementation improves muscle strength in healthy adults – meta-analysis of 6 RCT Aug 2014

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- Sarcopenia (muscle loss) fought by Vitamin D, exercise and protein - many studies More muscle torque associated with higher vitamin D – Jan 2017 Low Vitamin D is associated with ill health for seniors – review Oct 2019 Intense exercise increases vitamin D receptor activation Overview Sports and vitamin D Sunshine is a cure for “weak and soft muscles” – 425 BC Low muscle mass at least 2X more likely if low Vitamin D (Korea, all ages) – Dec 2020 Knee osteoarthritis treated with vitamin D, weekly 50,000 IU – May 2015 Falls are the second largest cause of accidental death in the world (Vitamin D not mentioned) – Oct 2020 Muscle strength of Judo athletes increased 13 percent following single dose of 150,000 IU vitamin D – RCT Nov 2015 Taekwondo athletes helped by just 1 month of Vitamin D (longer would be better) - RCT May 2018 Mechanisms of vitamin D action in skeletal muscle – June 2019 Handgrip strength dropped by 20 percent in the last generation (perhaps due to lower vitamin D) - Feb 2017 Low Vitamin D breaks down muscle by interferring with protein - Editorial Nov 2013 Exercise capacity (VO2) 25 percent higher if high level of vitamin D – Dec 2015 Spinal Cord Injury wheelchair athletes helped by 12 weeks of Vitamin D – Sept 2016 Muscle, etc. problems if consume little vitamin D (mice) – June 2018 Osteoporosis and low grip strength both associated with low vitamin D – Feb 2018 The USADA should ban vitamin D – July 2017 Active vitamin D increased fractional rate of protein synthesis in chickens by 3X – March 2015 Severely burned children recovered muscle capability much faster with daily 1000 IU of vitamin D – RCT March 2017 Indoor bicycling and 2000 IU of vitamin D lowers heart rate by 6 percent – RCT Dec 2016 How vitamin D helps exercise (IGF) – RCT Nov 2016 Improved muscle function in postmenopausal women with just 1,000 IU of vitamin D daily – RCT May 2015 2000 IU of vitamin D for just 2 weeks helped in many ways – RCT June 2016 Capillary blood flow increased with Omega-3 by increasing deformability of blood cells – July 2015 Volleyball players jump higher with Magnesium - RCT 2014 Pelvic floor muscle strength is low after giving birth if vitamin D deficient – March 2015 Vitamin D - new popular pages in VitaminDWiki - 2014 People with old burns improved muscle strength with 2200 IU average vitamin D – RCT Sept 2014 Many athletes now advised to take daily vitamin D supplements – Aug 2014

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