Effects of Vitamin D3 Supplementation and Resistance Training on 25-Hydroxyvitamin D Status and Functional Performance of Older Adults: A Randomized Placebo-Controlled Trial
Nutrients. 2021 Dec 26;14(1):86. doi: 10.3390/nu14010086.
Rudolf Aschauer 1 2, Sandra Unterberger 1 2, Patrick A Zöhrer 1 3, Agnes Draxler 1 3, Bernhard Franzke 1 3, Eva-Maria Strasser 4, Karl-Heinz Wagner 1 3, Barbara Wessner 1 2
Vitamin D status is associated with muscle strength and performance in older adults. To examine the additive effects of vitamin D3 supplementation during resistance training, 100 seniors (65-85 years) participated in a 16-week intervention. Besides a daily dose of 400 mg of calcium, participants received either 800 IU vitamin D3 per day (VDD), 50,000 IU vitamin D3 per month (VDM) or nothing (CON). After the initial loading phase of four weeks, all groups started a 10-week resistance training program. Assessments of 25-hydroxyvitamin D (25(OH)D) status, muscle strength endurance (30-s chair stand and arm curl tests), aerobic capacity (6-min walk test) and functional mobility (gait speed and timed up and go test) were undertaken at baseline, after four weeks and at the end of the study. 25(OH)D status significantly improved in VDD and VDM, but not in CON (time x group: p = 0.021), as 15.2% of CON, 40.0% of VDD and 61.1% of VDM reached vitamin D sufficiency (>30 ng/mL; p = 0.004). Chair stand test, arm curl test, 6-min walk test, gait speed and timed up and go test improved over the whole intervention period (p < 0.05), however only chair stand and arm curl test were selectively affected by resistance training (p < 0.001). Neither muscle strength endurance, nor functional mobility or aerobic capacity were modulated by vitamin D supplementation. Therefore, the mere amelioration of 25(OH)D status of older adults does not lead to an additive effect on muscular performance during RT.
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50,000 IU monthly got about half of the participants to 33 ng
- Resistance exercise combined with Vitamin D is great for seniors – meta-analysis July 2017
- Muscle increased 17 percent in vitamin D insufficient elderly getting 4,000 IU for 4 months – RCT Oct 2013
- Obese helped with resistance training by 4000 IU of vitamin D – RCT Aug 2012
- VitaminDWiki pages containing "50,000" in title 163 as of Dec 2021
50,000 IU twice a month is an average of just less than 4,000 IU daily
50,000 IU every two weeks fights all of the following
Diabetes + Heart Failure + Chronic Pain + Depression + Autism + Breast Cancer + Colon Cancer + Prostate Cancer + BPH (prostate) + Preeclampsia + Premature Birth + Falls + Cognitive Decline + Respiratory Tract Infection + Influenza + Tuberculosis + Chronic Obstructive Pulmonary Disease + Lupus + Inflammatory Bowel Syndrome + Urinary Tract Infection + Poor Sleep + Growing Pain + Multiple Sclerosis + PMS + Schizophrenia + Endometriosis + Smoking 27 problems
Note: Once a week also fights: COVID, Headaches, Colds, Fibromyalgia, Asthma, Hives, Colitis etc.
Athletes helped by weekly 50,000 IU Vitamin D – RCT Aug 2019