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Exercise Performance improved by Vitamin D or Magnesium – 2021

Magnesium and Vitamin D Supplementation on Exercise Performance

Translational Journal of the ACSM: Fall 2021 - Volume 6 - Issue 4 – doi: 10.1249/TJX.0000000000000179
Hunt, Giavanna1; Sukumar, Deeptha2; Volpe, Stella L.3

Magnesium and vitamin D are two micronutrients that contribute directly to the metabolism of macronutrients, maintenance of muscle function, and various metabolic processes (i.e., protein synthesis and bone metabolism). Dietary recommendations are established based on age and gender differences; however, energy expenditure is not accounted for in determining these values. It is believed that athletes may require greater nutrient quantities than less active populations because of their increased energy expenditure. Nutrient intake values have yet to be determined for athletes, leading to inadequate energy intake, deficiencies, and insufficiencies; thus, supplementation may be an effective way of achieving nutrient adequacy in athletes. The purpose of this narrative review was to present research pertaining to magnesium supplementation and vitamin D supplementation on exercise performance. A systematic keyword search for articles from PubMed was conducted from June to August 2020. The search terms included various words related to the topic. Inclusion criteria required articles to be available in English; to be a clinical trial, randomized controlled trial, or longitudinal study; and to involve magnesium supplementation, vitamin D supplementation, or supplementation of both micronutrients. In addition, the research conducted on magnesium or vitamin D were required to focus on athletes or those who exercised regularly.

However, because of the paucity of published data regarding the combined effects of magnesium and vitamin D supplementation on exercise performance, those studies that could provide some information in nonathletic populations were included. The search did not limit the years in which studies were published because of the scarcity of articles related to the topic. After reviewing the articles for originality and applicability, 13 studies were included in our narrative review.

Some researchers have reported that magnesium supplementation may provide ergogenic benefits via contributions to muscle function and recovery. In addition, some researchers have reported that vitamin D supplementation may positively affect physical endurance and muscle recovery in athletes. However, more research is required to provide more definitive conclusions. The interactions between magnesium and vitamin D during metabolism may potentiate the functions of each micronutrient, making the combined effects of magnesium and vitamin D greater than the effects of either one alone. However, research is required to elucidate their combined effects on exercise performance.
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VitaminDWiki - 3 studies in both categories Sports and Magnesium

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VitaminDWiki - Overview Sports and vitamin D contains

Athletes are helped by vitamin D by:

  1. Faster reaction time
  2. Far fewer colds/flus during the winter
  3. Less sore/tired after a workout
  4. Fewer micro-cracks and broken bones
  5. Bones which do break heal much more quickly
  6. Increased VO2 and exercise endurance Feb 2011
  7. Indoor athletes especially need vitamin D
  8. Professional indoor athletes are starting to take vitamin D and/or use UV beds
  9. Olympic athletes have used UV/vitamin D since the 1930's
  10. The biggest gain from the use of vitamin D is by those who exercise less than 2 hours per day.
  11. Reduced muscle fatigue with 10,000 IU vitamin D daily
  12. Muscle strength improved when vitamin D added: 3 Meta-analysis
  13. Reduced Concussions
    See also: Sports and Vitamin D category 274 items

VitaminDWiki - Sports category contains

274 items in Sports category

Sports benefits from up to 50 ng (click on chart for details)
Sports benefit up to 50 ng @ /is.gd/Vitdsports
see also:
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
College swimmers helped by daily 5,000 IU of Vitamin D in the fall – RCT Feb 2020
Shin splints decrease with vitamin D
Less muscle inflammation after exercise if high level of Vitamin D (50 ng) -July 2021 50 ng
Only 1 NCAA basketball player getting 10,000 IU vitamin D daily achieved 50 ng goal – Jan 2020 50 ng
NCAA trainers are getting on board the Vitamin D train (40-50 ng)– Nov 2019 50 ng
Is 50 ng of vitamin D too high, just right, or not enough 50 ng
The only independent predictor of aerobic power: Vitamin D - 2021
Olympic Committee consensus on Vitamin D, Omega-3, Zinc, etc– May 2018 not consdered "doping"
Some Foot and ankle problems are treated by Vitamin D – many studies
Typical stress fracture during US Navy training cost 14,953 dollars, most had less than 40 ng Vitamin D - June 2022
Vitamin D trials by military – all 4 found benefit – review Sept 2019
Vitamin D supplementation increases strength of lower muscles – Meta-analysis April 2019
Omega-3 helps muscles - many studies

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Exercise Performance improved by Vitamin D or Magnesium – 2021        
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