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Vitamin D and strength

Vitamin D, sometimes known at the “sunshine” vitamin due to being synthesized in the skin using energy from sunlight, may help reduce fatigue and aid recovery following intense resistance exercise.

Vitamin D plays key roles in bone formation, and its role in critical organs, systems, and health conditions is just now becoming clearer.

Recent research showed that 35 days of Vitamin D supplementation (Vitamin D3 4000 IU per day) enhanced recovery 24 hours after hard resistance training. In addition, measures of muscle damage were improved up to 168 hours after the exercise.

Vitamin D helps regulate various processes within our muscles such as calcium and phosphorous metabolism, and protein synthesis . This helps the muscle to grow and repair. Now, the results of three separate studies combine to strengthen the idea that our muscles benefit from higher blood levels of vitamin D.

Key message:

Low vitamin D levels can negatively impact on muscular recovery from intense resistance training. Take the opportunity during the summer months to boost your stores by exposing your skin to just a few minutes of direct sunlight each day. During the winter months, focusing on consuming foods rich in vitamin D or supplementation is required to maintain sufficient levels.

Food sources of Vitamin D: 

Vitamin D is found in a few foods such as fish, fish-liver oils, egg yolks and fortified cereals. Fatty fish like tuna and sardines are the richest food sources, but wild Pacific salmon comes out on top.