More News on Vitamin D
from the Poloquin Blog
Take vitamin D to lose fat and gain muscle. Over and over again, research shows that if you have low vitamin D, you will be more likely to be overweight, have less muscle mass, and higher risk of injury. Vitamin D deficiency is SO easy to solve—don’t let it keep you from getting and staying lean!
Here’s the deal with vitamin D:
• It is produced in the body in response to direct sunlight. In order to maintain vitamin D levels due from sun exposure, scientists suggest you need to be in direct sunlight for at least 20 minutes every day between the hours of 10 am and 2 pm.
• Wearing sunscreen or sunglasses, or having dark skin color will significantly impede your body’s ability to produce vitamin D. If you are a person of color or wear sunscreen and sunglasses you need to supplement with vitamin D even if you are in the sun daily.
• Low vitamin is associated with greater fat mass in all ages, races, and both genders. Low D leads to fat storage, which “produces a toxic milieu by initiating metabolic and inflammatory cascades,” write one research group. They go on to explain that this cascade increases fat storage rates and worsens the inflammatory state in the body.
• The inflammatory state associated with vitamin D compromises muscle function and may case muscle loss and increase risk of injury.
• Low D is associated with low testosterone in men. Research shows that men with adequate vitamin D (above 30 ng/ml) had higher testosterone levels, the leanest body composition, a greater percentage of lean mass, and better overall health.
• A study found that giving men with low testosterone and vitamin D deficiency 3,332 IUs of vitamin D daily for a year raised free testosterone by 20 percent. Vitamin D is thought to inhibit aromatization of testosterone to estrogen.
• Mothers who have adequate vitamin D have leaner offspring. Research suggests that vitamin D affects genetic signaling pathways linked to metabolism in a developing fetus.
• In two surveys of athletes, injury and illness rates increased over the winter season as vitamin D levels naturally dropped, reaching deficient status by early January.
• In a study of professional football players, the average vitamin D level of athletes who experienced an injury over the season was 19.9 ng/ml, which is considered “deficient.” The black players on the team were more likely to be deficient and more likely to be injured.
• Vitamin D levels are associated with muscular power and it has been found to increase size and strength of type II muscle fibers in a variety of populations. For example, a recent study found that overweight adults who took vitamin D in conjunction with doing a strength training program increased their explosive power significantly more than a group that didn’t take vitamin D.
What all this boils down to is that if you’re not attending to your vitamin D level, you’re not going to be as lean and strong as you could be. For instance, a new study of overweight women found that those who just took vitamin D for 12 weeks lost 2.7 kg of fat compared to a placebo group that lost nothing.
If you’re still not convinced, separate surveys of children, men, and women showed that those with lower vitamin D had more body fat, and more belly fat. Out of 237 children, the majority were deficient in vitamin D (73 percent of blacks and 40 percent of whites were deficient) and vitamin D levels were inversely associated with belly fat and total fat percentages.
The solution is so simple: Take vitamin D and lose fat. Take vitamin D and get better results from training. Ensure optimal vitamin D levels and improve athletic performance.