Gents, I think you will be interested in this.
Athletic Performance and Vitamin D
http://www.vitamindcouncil.org/news-arch...vitamin-d/
It started when I found myself disappointed in my strength gains in the last month (much less than when I was at school, despite greater training volume and more free time). My diet has been poor, so I started looking up supplements.
Lo and behold, when I was able to enjoy sun for a few hours a week and drank roughly 2-3 quarts of milk a day, my gains were better. Turns out I am vitamin D deficient.
Vitamin D levels and building muscle is related, D boosts your T-levels and having very low vitamin D saps muscular strength. It's estimated that 90% of westerners are D deficient. Some folks also believe that a deficiency causes (seasonal) depression when there is less sunlight.
This is a broad article, here are the best quotes.
Here is the conclusion. This is what you need to know.
Personally my theory (and I have thought about this a long time) is that modern Westerners are sort of a deprived people. We're but a shade of our caveman ancestors in terms of fitness. They reached peak physical maturity (115-175 pounds of lean muscle mass) by the age of 15. This is not typical of most American men, and it must be somehow related to diet and general conditions.
Here are more links.
-Low Vitamin D linked to Muscle Fatness, Decreased Strength in Young People
http://www.sciencedaily.com/releases/201...112157.htm
Vitamin D, a closer look
Most useful article. Large aggregate of information
http://www.eatmoveimprove.com/2009/10/a-...vitamin-d/
The Miracle of Vitamin D
http://well.blogs.nytimes.com/2010/02/01...e-or-hype/
Some more useful quotes -
Athletic Performance and Vitamin D
http://www.vitamindcouncil.org/news-arch...vitamin-d/
It started when I found myself disappointed in my strength gains in the last month (much less than when I was at school, despite greater training volume and more free time). My diet has been poor, so I started looking up supplements.
Lo and behold, when I was able to enjoy sun for a few hours a week and drank roughly 2-3 quarts of milk a day, my gains were better. Turns out I am vitamin D deficient.
Vitamin D levels and building muscle is related, D boosts your T-levels and having very low vitamin D saps muscular strength. It's estimated that 90% of westerners are D deficient. Some folks also believe that a deficiency causes (seasonal) depression when there is less sunlight.
This is a broad article, here are the best quotes.
Quote:Quote:
To my surprise, I discovered that there are five totally independent bodies of research that all converge on an inescapable conclusion: vitamin D will improve athletic performance in vitamin D deficient people (and that includes most people). Even more interesting is who published the most direct literature, and when. Are you old enough to remember when the Germans and Russians won every Olympics in the '60s and '70s? Well, it turns out that the most convincing evidence that vitamin D improves athletic performance was published in old German and Russian medical literature.
Here is the conclusion. This is what you need to know.
Quote:Quote:
Most people are deficient or severely deficient of Vitamin D. If you are not working an outdoor job with significant sun or taking in significant amounts of dairy you SHOULD supplement. Those with darker skin are more at risk for Vitamin D deficiency.
1. There are significant health benefits to supplementing Vitamin D on borderline “panacea” levels if you are deficient which 85-90% of people are.
2. Getting a Vitamin D level of 50 ng/mL can increase your athletic performance.
3. Supplementing Vitamin D with fat post workout coupled with carbohydrates and protein may lead to increased muscle gains over just post workout carbohydrates and protein.
Vitamin D is fat soluble. Fat soluble hormones when taken “regularly” average out over 3-4 weeks. So if you wish to have say 5,000 IU/day and you only have 10,000 IU pills then one every other day is fine. Similarly, you could take 35,000 IU once every week. I have currently been taking 10,000 IU per day since this article was published until now (Oct 11 2009 – Oct 15th 2010) and feel great.
At 5,000 IU a day, Vitamin D supplementation is little more than $1 a month. And for the benefits above there is probably nothing that will benefit you more per cost ratio.
Personally my theory (and I have thought about this a long time) is that modern Westerners are sort of a deprived people. We're but a shade of our caveman ancestors in terms of fitness. They reached peak physical maturity (115-175 pounds of lean muscle mass) by the age of 15. This is not typical of most American men, and it must be somehow related to diet and general conditions.
Here are more links.
-Low Vitamin D linked to Muscle Fatness, Decreased Strength in Young People
http://www.sciencedaily.com/releases/201...112157.htm
Vitamin D, a closer look
Most useful article. Large aggregate of information
http://www.eatmoveimprove.com/2009/10/a-...vitamin-d/
The Miracle of Vitamin D
http://well.blogs.nytimes.com/2010/02/01...e-or-hype/
Some more useful quotes -
Quote:Quote:
Scientists have known for years that Vitamin D is essential for muscle strength. Studies in the elderly have showed bedridden patients quickly gain strength when given Vitamin D.
Quote:Quote:
7. Autism?
One meta-study review indicates that Vitamin D deficiency may be indicated in cancer, heart disease, multiple sclerosis, diabetes, autism, and a host of other illnesses.
There has been some debate about Vitamin D deficiency and autism. There may be a link as low Vitamin D levels in either the mother during pregnancy and/or the child during development. Further studies are obviously required.
The Vitamin D council has put together a nice comprehensive article on the topic. Here is another study and an article in Scientific American about Vitamin D and its potential link to autism.
8. Depression / Seasonal Depression / Schizophrenia
There is some indication that Vitamin D deficiency is also associated with depression and seasonal depression. (1), (2), (3), (4), (5). If you are prone to moody swings especially with the seasons, it may be a good idea to supplement with Vitamin D.
Vitamin D deficiency may also be linked up with schizophrenia (2) (3) because of abnormal brain development. This goes along with depression and autism as both of these are also potential neurological disorders.