Vitamin D. Can it help build muscle?
Information provided in this presentation is intended for your general knowledge only
and does not constitute medical advice.
I am a medical physician at the Reno Orthopaedic Clinic and the owner and developer of Dr.
Ni's OC2.
OC2 is a combination of Vitamin D3, calcium citrate, magnesium, and creatine monohydrate
for total frame support.*
Vitamin D is best known for its effect on bone.
But in the last decade there have been more and more research articles looking at its
effect on muscle.
You may have heard that Vitamin D helps build muscle.
Or, that it does the opposite and inhibits muscle growth.
So what's the real story?
Let's start with an understanding of how we get Vitamin D. What role it plays in our health.
And what levels of Vitamin D are considered normal.
Vitamin D is naturally occurring as an inactive form in our skin and in our diets.
Activated Vitamin D occurs through skin exposure to UV light and through normal liver and kidney
function of ingested Vitamin D.
As a supplement Vitamin D is available as either D2 or D3.
However, D3 is more readily usable by the body.
If you are following a good diet and getting outside on a regular basis you should be getting
at least some Vitamin D. But Vitamin D activation in sunlight varies depending on the pigment
of your skin and at what time you're outside.
It also varies with age.
Vitamin D has receptors in the GI (gastrointestinal) tract to allow for absorption of Calcium and
it also has receptors on muscle cells.
This means that when adequate Vitamin D and Calcium are available bone and muscle should
not be compromised.
Conversely, if Vitamin D is low muscles may feel weak or hurt and indirectly affect PTH
(Parathyroid Hormone) levels by increasing them.
If you suspect you're lacking in Vitamin D your doctor may take a look at a Vitamin D
25 Hydroxy Level.
The range of "normal" however is quite broad for this test.
From 30 to 100 nanomoles per liter.
Most physicians agree that a test result below 30 shows a deficiency and a result above 50
is adequate.
If your Vitamin D levels test low on a laboratory test your doctor may recommend increasing
the Vitamin D in your diet, using an over-the-counter (OTC) supplement, or taking a prescription
VItamin D2 50,000 IU dose weekly to increase your Vitamin D levels.
So what does the research say about the relationship between Vitamin D and muscle?
Well, it's about 50/50.
Most of the research has been done on patients 50 years of age and older.
In about half of the over one dozen studies looking into this issue randomized controlled
trials have shown improved muscle strength in the legs and in what's called "sway."
Sway is an evaluation measuring a person's lower body strength that looks for signs of
balance problems.
Along these lines studies have also shown a significant correlation between Vitamin
D and a reduction in falls among the elderly.
Interestingly, Vitamin D does not appear to lead to improvements in upper body strength.
Finally, the research does not show inhibition of muscle growth or any negative effect of
Vitamin D on muscle.
So the bottom line is that Vitamin D may play some role in muscle strength, specifically
in the lower body.
However, more research is needed to further evaluate upper body strength and strength
in adolescents and younger populations.
Learn more about Dr. Ni's OC2 at boneandmuscle.com.
*These statements have not been evaluated by the food and drug administration. This product is not intended to diagnose, treat, cure or prevent any disease. Always consult your physician before starting any supplement regimen.