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Lean body mass increased in those getting just 420 IU of vitamin D daily– RCT Dec 2019

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

Overview Sports and vitamin D has the following summary

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 273 items

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273 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

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.

Created by admin. Last Modification: Friday December 6, 2019 01:53:26 GMT-0000 by admin. (Version 5)