Is Vitamin D the Key to Muscle Function?

04 February, 2020
Have you ever felt like your body isn’t reacting the way it should ? It's time to improve your muscle function by increasing your vitamin D intake.

Have you ever felt like your body isn’t reacting the way you think it should when you perform a physical activity? If that’s the case, it might be time to improve your muscle function by increasing your vitamin D intake.

You might need to make some changes in your exercise routine, your diet, and other factors. In addition, it may even require you providing your body with certain extra nutrients to improve performance.

On that subject, a study led by the University of Birmingham in the United Kingdom has found that increased levels of vitamin D may be vital for the performance of muscle tissues.

This research found that the chances of having high levels of inactive vitamin D were much lower in women who had healthy amounts of body fat and were fit.

The Importance of Vitamin D

Their work was based on prior findings about the relationship between inactive vitamin D levels and body composition.

Overall, there were 116 healthy volunteers in the study between 20 and 74 years old. The scientists measured volunteers for their active and inactive levels of vitamin D. Plus, they also recorded certain physical characteristics, such as lean body mass and body fat.

However, scientists say that active vitamin D is not linked to body fat. Rather, it’s related to lean body mass.

They also noted that participants with increased muscle mass and lean body mass had higher levels of active vitamin D in their bloodstream.

One of the authors of the study explained that there was a likelihood that body fat comes with high levels of inactive vitamin D. They also pointed out that lean body mass is “key” to high levels of this nutrient.

Lean body mass, the part that is free from any fat, is what makes up your muscles, internal organs, tissues, and bones.

This is why the researchers argue that it’s critical to completely understand the big picture and all other mechanisms in this study. Their goal is to help design future studies that will answer important questions about optimal vitamin D levels and muscle tissues.

In addition, they also added that it’s easier than ever to understand the mechanisms by which vitamin D strengthens the bones. However, there is a need to continue studying how it works with regard to the muscles of the body.

You may be interested : An Effective Diet for Toning Your Muscles

Vitamin D and Muscle Function

muscle function

In addition, a study published by The American Journal of Clinical Nutrition concluded that a continuous deficit of vitamin D leads to muscle weakness. On the other hand, in elderly people the levels of this vitamin decrease with the passage of time.

However, this research showed that muscle weakness improved with the intake of vitamin D supplements. In fact, this vitamin is essential for the bones to properly absorb calcium and to reduce the formation of body fat.

In addition, vitamin D has countless benefits for our body and health, among which are the following:

A Healthy Immune System

Vitamin D is a micro-nutrient that helps activate the cells of the immune system quickly and effectively.

Healthy Teeth and Bones

Having high levels of this micro-nutrient will help you to have healthy teeth and bones, making them strong and resilient.

It’s responsible for allowing calcium to be absorbed by your bones and essential for maintaining bone consistency over the years. Plus, it also protects you from injuries and fractures.

muscle function

A Healthy Nervous System

Calcium is one of the most important minerals for the human body. Having the right levels will decrease the chances of suffering from osteoporosis. It’s also necessary for the proper transmission of certain nervous stimuli.

See also : 6 vitamins that can not miss in your diet

Adequate Muscle Function

As we explained above, vitamin D is key for good muscle function. Through a balanced diet, physical training, and healthy exposure to the sun, you will be able to maintain adequate levels of this micro-nutrient in your body.

This way, you’ll reduce the risk of serious injuries or fractures and alleviate muscle pain. You will also increase your strength, speed, and endurance during any physical activity you perform.

Vitamin D Deficiency

A vitamin D deficiency is a problem for many people worldwide. It’s typically related a sedentary lifestyle, aging, having a poorly balanced diet, and getting poor exposure to the sun.

This deficit of this vitamin can cause or be associated with the following harmful effects for your health and muscle function:

  • Bowel and colon cancer
  • Arthritis
  • Diabetes
  • Cardiovascular diseases
  • Muscular weakness
  • Injuries in athletes
  • Fractures
  • Muscle pain

Nothing in Excess

Always keep in mind how important it is to maintain a balance. Too much vitamin D can be as harmful as a deficit. This macro-nutrient can end up being stored in the arteries and cause problems, such as arteriosclerosis.

Before taking any vitamin D supplement, go to a specialist and verify that there really is a problem. This way, you’ll be sure to take care of your body correctly and have better muscle function.

  • Zhang L., Quan M., Cao ZB., Effect of vitamin D supplementation on upper and lowe limb muscle strenght and muscle power in athletes: a meta anaylisis. PLoS One, 2019.
  • Janssen H., Samson MM., Verhaar HJJ., Vitamin D deficiency, muscle function, and falls in elderly people. The American Journal of Clinical Nutrition, 2002.