Monday, 14 September 2015

Vitamin D3 supplements could increase muscle power and boost athletic performance

Vitamin D3 supplements could increase muscle power and boost athletic performance

The following conclusions were given in the study;
Vitamin D 3 have potential ergogenic effects on the human metabolic system and lead to multiple physiological enhancements. These dosages could increase aerobic capacity, muscle growth, force and power production, and a decreased recovery time from exercise. 

These dosages could also improve bone density. However, both deficiency (12.5 to 50 nmol/L) and high levels of vitamin D (>125 nmol/L) can have negative side effects, with the potential for an increased mortality. Thus, maintenance of optimal serum levels between 75 to 100 nmol/L and ensuring adequate amounts of other essential nutrients including vitamin K are consumed, is key to health and performance.

 Coaches, medical practitioners, and athletic personnel should recommend their patients and athletes to have their plasma 25(OH)D measured, in order to determine if supplementation is needed. Based on the research presented on recovery, force and power production, 4000-5000 IU/day of vitamin D 3 in conjunction with a mixture of 50 mcg/day to 1000 mcg/day of vitamin K 1 and K 2 seems to be a safe dose and has the potential to aid athletic performance. 

Lastly, no study in the athletic population has increased serum 25(OH)D levels past 100 nmol/L, (the optimal range for skeletal muscle function) using doses of 1000 to 5000 IU/day. Thus, future studies should test the physiological effects of higher dosages (5000 IU to 10,000 IU/day or more) of vitamin D 3 in combination with varying dosages of vitamin K 1 and vitamin K 2 in the athletic population to determine optimal dosages needed to maximize performance.

Plausible ergogenic effects of vitamin D on athletic performance and recovery 

Dylan T. Dahlquist2, Brad P. Dieter3 and Michael S. Koehle1*journal of the International Society of Sports Nutrition 2015, 12:33 doi:10.1186/s12970-015-0093-8

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