I’ve blogged before about the astonishing health benefits of supplementing with Vitamin D.
But can it also help accelerate muscle growth?
In the aforementioned article I quoted from the MyProtein site…
“There is also some evidence to suggest Vitamin D levels are associated with the maintenance of power and strength by potentially increasing the size and number of fast twitch fibres.”
But I wasn’t sure about the accuracy of the statement.
It seems that a study [1] undertaken last year does back this up somewhat.
Researchers took the muscle cells that divide after muscle damage (C2C12 cells) from mice and exposed them to vitamin D (in-vitro).
The result was an acceleration in the production of Fast Type II muscle fibers.
Of course it is the fast twitch type2 muscle fibers that are predominantly responsible for muscle growth. (If you don’t now your fast twitch from slow twitch muscle fibers, read this MuscleHack article – “How To Flip The ‘Growth Switch’ For New Muscle Gains“.)
You may be rightly justified in thinking that this may only apply to mice, but it’s interesting nevertheless and adds to a list of studies associating vitamin D with muscle growth, including this one on increased testosterone levels [2]. (Remember that vitamin D is actually a hormone; a hormone that regulates about 3% of our genes).
But aside from anything else, you SHOULD be supplementing with vitamin D for your health. Do it! You won’t regret it, especially if you’re not lucky enough to live in a country that gets a lot of sunshine.
Most experts in the field (and also from this page on Dr. Mercola’s website) recommended a dosage of 5000 IU (international units) per day.
Living in not-so-sunny Ireland I take 10,000 IU per day, which I would recommend for everyone round these parts (you listening my Scottish brothers??).
But don’t buy anything until you read this: You specifically need to get Vitamin D3 as Cholecalciferol capsules.
This is the brand and strength I take: Healthy Origins Vitamin D3. You get 360 capsules for $23.19, which is less than 30 bucks for a whole year’s supply!!
At MyProtein UK they stock it too here. They only sell 2500 IU capsules, but it’s a very cheap way to start supplementing and see what you think – £8.29.
Stay Healthy, Happy, Muscular, and Lean 😀
Your Boy,
Mark
References:
[1] 1,25(OH)2vitamin D3 stimulates myogenic differentiation by inhibiting cell proliferation and modulating the expression of promyogenic growth factors and myostatin in C2C12 skeletal muscle cells.
Garcia LA, King KK, Ferrini MG, Norris KC, Artaza JN. Endocrinology. 2011 Aug;152(8):2976-86. Epub 2011 Jun 14.https://www.ncbi.nlm.nih.gov/pubmed/21673099
[2] Association of vitamin D status with serum androgen levels in men.
Wehr E, Pilz S, Boehm BO, März W, Obermayer-Pietsch B. Clin Endocrinol (Oxf). 2010 Aug;73(2):243-8. Epub 2009 Dec 29. https://www.ncbi.nlm.nih.gov/pubmed/20050857
“But don’t buy anything until you read this: You specifically need to get Vitamin D3 as Cholecalciferol capsules.”
Can i ask why?
I take my vitamin D in drops, it’s mixed with olive oil as supposedly fat is meant to help with the absorption of the vitamin. I also have difficulty swallowing large capsules
Hi Mark another great article and me being your typical pure white scottish guy needs as much vitiman D as i can get. i am always unsure what to take in the way of vitimans and would prefer taking them naturally from food if possible? i would imagine the dosage i need living in sunkist scotland (joke) would need to be a supplement though? thanks again
The fat-soluble vitamins – A,D,E, and K are all poisonous if taken in too high doses, as the body has no way of excreting the excess. 10,000 units a day can be toxic. A is the most toxic, D the second most. As a piece of trivia, the people with the highest incidence of vitamin D toxicity are Eskimos, as seal and walrus liver are big parts of their diet, and contain tremendous amounts of vitamin D. I have an M.D., and I take a D supplement, but I would advise people thinking about taking mega-doses of A and D to do their homework. Too much A can be fatal.
I was told that in a healthy person Vitamin D can cause calcium build up whereas D3 does not. My sister needs to take standard D as she has a calcium deficiency. I take D3 in drop form with a little water and in a non scientific way it makes me feel more energetic.
Guess that’s why they say “milk does a body good” ey? LOL. Great informative info man. Looking forward to more.
I believe you are correct Mark. Tried a new multivitamin 3 months ago. The last 2 months my workouts have been a struggle. Went back to my regular multi 2 1 /2 weeks ago. Workouts have improved. Vitamin D3 in new vitamin was 70 i.u.’s. D3 in my regular vitamins are 1,600 i.u.;s!! Never thought about vitamin D in the summer (live in northwest Pennsylvania-lots of sun), only took in the winter. That Has Just Changed. Thank You Mark!!!
I have been taking Vitamin D3, 10,000 IU for about 11 months now and have never felt better. I haven’t had a cold or sniffle since and I have made great gains since taking it, so there could be some real science behind it???
@Mumashik. Any advice I’ve had from experts in this field say it’s not toxic, even at high doses. Check out this vid by Dr. Prendergast; he talks about this very issue.
https://www.youtube.com/watch?v=_PYsXQ16Ztg&feature=player_embedded
Furthermore, anyone living in a hot climate wouldn’t need vitamin D supplementation.