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Vitamin D3 Linked to Increased Muscle Strength

Whether you’re working out in order to build stronger muscles or just generally want to improve your strength, you may want to add vitamin D3 to your routine. That’s because a recent study has linked supplementation with vitamin D3 to increased upper and lower limb strength.

For this study, researchers examined data from seven trials that included a total of 310 adults, with an average age of 21.5 to 31.5 years. Sixty-seven percent of the participants were women. The trials periods ranged from four weeks to six months and the dosage levels ranged from 4,000 IU of vitamin D3 daily to 60,000 IU weekly.

The researchers found that vitamin D3 supplementation improved upper and lower limb muscle strength in the participants. The two studies that reported the most significant results used dosages between 14,000 and 60,000 IU per week for four to six months.

The researchers recommend that more research be undertaken to determine the effect of vitamin D on muscle power, endurance, and maximal strength.

Researchers from Queen Mary University of London conducted the study. It was published in the September 2015 issue of the Journal of Science and Medicine in Sport.

Previous studies have associated vitamin D with reducing the risk of skin damage, reducing the risk of osteoporosis, combating diabetes, and improving age related macular degeneration.

Vitamin D can be found in milk, fortified cereals, fish, and eggs. Your body also processes vitamin D from the sun but it becomes harder for our bodies to process it as we age. A high quality vitamin D supplement is always a good option if you feel that you’re not getting enough through diet and sun.

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