Vitamin D’s reputation mostly rests on bone and teeth health, metabolism and calcium regulation. Research has also looked at a link between vitamin D and muscle gains, with some interesting findings for anyone serious about their training.
What the research found
Researchers from the University of Birmingham examined “active” and “inactive” forms of vitamin D in the body and found that people with more lean mass, meaning more muscle, tended to have higher levels of active vitamin D in their bloodstream.
The study, published in the journal PLOS ONE, measured vitamin D levels alongside body fat and lean body mass in 116 healthy volunteers aged between 20 and 74. Participants with a healthier body composition and lower body fat were less likely to show high levels of inactive vitamin D, a marker linked to vitamin D deficiency. The active form of vitamin D, meanwhile, was associated with greater lean body mass.
The lead researcher noted that body fat may be linked to higher inactive vitamin D, while lean mass appears connected to higher active vitamin D, and suggested more work is needed to understand the exact mechanisms so supplementation strategies can be properly targeted. Interestingly, the study also found the association between active vitamin D and lean mass was stronger in women than in men.
What this means for your training
Vitamin D is not a magic muscle-builder on its own, but it is a nutrient worth paying attention to, particularly since deficiency is common in Australia, especially during the cooler months or for anyone who spends most of their time indoors. Sensible sun exposure (balanced with skin protection) and a vitamin D-rich diet are the first line of defence. If your levels are low, a supplement recommended by your GP can help you get back into a healthy range, which may support your broader training goals alongside everything else you are doing in the gym.
As always, get your levels checked with a blood test before starting any supplement, and talk to your doctor about what dose is right for you.
Train smart, support it with good nutrition
Vitamin D is one small piece of a much bigger picture. Consistent training, enough protein and good sleep will always do more for your muscle gains than any single nutrient. Our personal trainers at Hammers Gym can help you build a program that ties all of this together.
Hammers Gym is a 24/7 gym in Nunawading, minutes from Mitcham, Blackburn, Box Hill and Doncaster. New here? Try a free trial or view our membership options.
Reference: Hassan-Smith, Z.K. et al. (2017). “25-hydroxyvitamin D3 and 1,25-dihydroxyvitamin D3 exert distinct effects on human skeletal muscle function and gene expression.” PLOS ONE. DOI: 10.1371/journal.pone.0170665.
This article is general information only and is not medical advice. Speak with your doctor before starting any supplement.