By: Marie Spano
How Vitamin D can affect:
-Neuromuscular Functioning:
-Immune Health
-Fatty Muscles
-Bone health
Vitamin D is a fat soluble vitamin found naturally in few foods and synthesized in the body upon exposure to sunlight.
vitamin D acts like a hormone in the body and there are Vitamin D receptors throughout the body.
Those at greatest risk for Vitamin D deficiency include:
-The elderly.
-People with dark pigmented skin.
-People who live in cold climates with little sun exposure.
-Individuals who avoid the sun or cover themselves from sunlight exposure either through clothing, sunscreen or veils or a combination of these.
-Breastfeeding moms.
-People with malabsorption syndromes.
-Those taking anticonvulsants.
Vitamin D is fortified in:
-Milk and some yogurt
- Some brands of orange juice.
-Salmon, mackerel and tuna.
-Plus, some mushrooms that have been exposed to UV light are an excellent source of Vitamin D.
Why Vitamin D Is Essential For Muscle Health
Vitamin D Plays A Role In Neuromuscular Functioning:
Vitamin D regulates neuromuscular functioning (pertaining to the nervous and muscular systems) and impacts protein synthesis. Studies suggest that people with serum Vitamin D levels below 30 nmol/l have decreased strength, weakness and muscle wasting. And those with Vitamin D receptor polymorphisms (a genetic variation) have alterations in muscle functioning.
Vitamin D Is Vital For Immune Health:
Vitamin D affects some aspects of immunity including the development of certain autoimmune diseases. How does this relate to muscle tissue? The symptoms of each autoimmune disease vary tremendously. From cold hands to alterations in insulin regulation to feeling fatigued, many of the symptoms can make you feel downright crummy at times. And whe you feel bad, training may be the last thing on your mind. Or, even if you make it to the gym, your workouts may suffer.
Low Vitamin D May Lead To Fatty Muscles:
When you think of muscle tissue, you probably aren’t thinking of fat infiltration. But, people with insufficient or deficient levels of Vitamin D are likely to have fatty muscles. In a recently published cross-sectional study, 59% of girls aged 16-22 in California (one of the sunniest states in the U.S.) had insufficient (< 29 ng/ml) levels of Vitamin D and 24% were deficient (< 20 ng/ml).
And, the researchers concluded a strong inverse relationship between Vitamin D status and percent muscle fat. Better Vitamin D status, less fat infiltration in muscle. Deficient or insufficient Vitamin D status = greater likelihood of fat infiltration in muscle. Fat infiltration in muscle tissue affects strength and power and can impair physical functioning.
Vitamin D Is Important For Bone Health:
Vitamin D’s impact on bone health is perhaps the most well known function of Vitamin D. In fact, it is this relationship that led to vitamin D fortification in milk. Prior to fortification, rickets, a disease in children due to vitamin D deficiency and characterized by soft, weak deformed bones, was a major public health issue.
In adults, Vitamin D deficiency leads to osteomalacia, soft bones. Vitamin D promotes calcium absorption and helps maintain calcium concentrations in the blood as well as mineralization of bone. What does this have to do with muscle? Bone pulls on muscle making it stronger. If you want strong bones, you better have strong muscles and vice versa!
How Vitamin D can affect:
-Neuromuscular Functioning:
-Immune Health
-Fatty Muscles
-Bone health
Vitamin D is a fat soluble vitamin found naturally in few foods and synthesized in the body upon exposure to sunlight.
vitamin D acts like a hormone in the body and there are Vitamin D receptors throughout the body.
Those at greatest risk for Vitamin D deficiency include:
-The elderly.
-People with dark pigmented skin.
-People who live in cold climates with little sun exposure.
-Individuals who avoid the sun or cover themselves from sunlight exposure either through clothing, sunscreen or veils or a combination of these.
-Breastfeeding moms.
-People with malabsorption syndromes.
-Those taking anticonvulsants.
Vitamin D is fortified in:
-Milk and some yogurt
- Some brands of orange juice.
-Salmon, mackerel and tuna.
-Plus, some mushrooms that have been exposed to UV light are an excellent source of Vitamin D.
Why Vitamin D Is Essential For Muscle Health
Vitamin D Plays A Role In Neuromuscular Functioning:
Vitamin D regulates neuromuscular functioning (pertaining to the nervous and muscular systems) and impacts protein synthesis. Studies suggest that people with serum Vitamin D levels below 30 nmol/l have decreased strength, weakness and muscle wasting. And those with Vitamin D receptor polymorphisms (a genetic variation) have alterations in muscle functioning.
Vitamin D Is Vital For Immune Health:
Vitamin D affects some aspects of immunity including the development of certain autoimmune diseases. How does this relate to muscle tissue? The symptoms of each autoimmune disease vary tremendously. From cold hands to alterations in insulin regulation to feeling fatigued, many of the symptoms can make you feel downright crummy at times. And whe you feel bad, training may be the last thing on your mind. Or, even if you make it to the gym, your workouts may suffer.
Low Vitamin D May Lead To Fatty Muscles:
When you think of muscle tissue, you probably aren’t thinking of fat infiltration. But, people with insufficient or deficient levels of Vitamin D are likely to have fatty muscles. In a recently published cross-sectional study, 59% of girls aged 16-22 in California (one of the sunniest states in the U.S.) had insufficient (< 29 ng/ml) levels of Vitamin D and 24% were deficient (< 20 ng/ml).
And, the researchers concluded a strong inverse relationship between Vitamin D status and percent muscle fat. Better Vitamin D status, less fat infiltration in muscle. Deficient or insufficient Vitamin D status = greater likelihood of fat infiltration in muscle. Fat infiltration in muscle tissue affects strength and power and can impair physical functioning.
Vitamin D Is Important For Bone Health:
Vitamin D’s impact on bone health is perhaps the most well known function of Vitamin D. In fact, it is this relationship that led to vitamin D fortification in milk. Prior to fortification, rickets, a disease in children due to vitamin D deficiency and characterized by soft, weak deformed bones, was a major public health issue.
In adults, Vitamin D deficiency leads to osteomalacia, soft bones. Vitamin D promotes calcium absorption and helps maintain calcium concentrations in the blood as well as mineralization of bone. What does this have to do with muscle? Bone pulls on muscle making it stronger. If you want strong bones, you better have strong muscles and vice versa!