Looking for a vitamin that will not only support your health, but also your strength and performance? Here it is!

Vitamin D has many health benefits and will certainly bring you better health, but it will also make you stronger and more efficient. Here is a study.

Vitamin D deficiency is common. Fewer and fewer people are getting outside for walks, and those who are vitamin D deficient will have even less of it in the winter months because our skin synthesizes it when exposed to the sun. As you already know, this has a number of health implications, I've written about this before. But new research has found that vitamin D status can also affect performance.

The study

Researchers used 35 collegiate Taekwondo athletes with low serum vitamin D concentrations and randomly divided them into two groups:

• One group of 20 received 5,000 IU of vitamin D daily for four weeks.
• The other group of 15 people received a placebo for four weeks.

After four weeks in the winter, serum vitamin D concentrations increased significantly in the vitamin D group and were unchanged in the placebo group. The results? The vitamin D supplemented group produced greater power output and muscle strength. The placebo group saw no change

How to use this information

First, you can check whether you are vitamin D deficient or not. A blood test is all you need. Private labs offer these results for a cost of around 1,500k or if you are lucky, your doctor can request the results and then you don't have to pay anything. Personally I wouldn't rely on this, I prefer to pay everything myself rather than beg and answer pointless questions.

Some doctors advise people to take vitamin D all year round even without a preliminary test. After all, we don't get out in the sun that often, and overexposure to the sun in turn harms our skin and brings other health risks. In addition, we also have the winter period when the sun shines very little.

A few facts

We already knew that getting enough vitamin D can make us healthier and less prone to disease. And now there's proof that vitamin D can make us stronger and more powerful.

1. Vitamin D has been used to support athletic performance since 1927. It is especially effective for those who are deficient, which is generally the majority.
2. Low levels of D have been linked to cancer, depression, Alzheimer's and Parkinson's disease. Getting enough can prevent diabetes, lower blood pressure, and restore insulin sensitivity.
3. Athletes who expose themselves to sunlight have seen improvements in strength, speed and endurance.
4. Taking vitamin D while dieting can lead to faster fat loss, especially in the abdominal area.
5. Fitness experts recommend supplementing 1,000 to 5,000 IU per day, and if you rarely go out in the sun, perhaps more like the upper limit of 5,000 IU per day. The lowest effective dose range for vitamin D3 is 1000-2000IU per day. Vitamin D should be taken daily with food or a fat such as fish oil, as it is a fat-soluble vitamin.
6. It has antioxidant and anti-inflammatory effects in the body. It improves the immunity and resistance of the body. It also positively affects the risk of cardiovascular disease or treatment through interactions with the heart, blood vessels or the blood itself.
7. Affects the structure or function of bone or joint tissue, including bone loss and conditions related to joint pain.
8. Affects sexual intercourse, sexual libido and desire. Improves overall mood.

Conclusion

Still many of you are looking for a miracle pill or supplement that will change your body for the better, make you have more muscle, less fat, more strength, but the basis will always be a well adjusted diet. All the articles I write are based on a well set diet. Then the supplements make sense and then it only works. It's hardly going to make a difference with vitamin D for example if the diet is poor and that needs to be kept in mind.

If you are still groping in food and want to set a diet that has calorie calculations, is varied and above all has a head and heel, then do not hesitate to contact me directly on Supertrener.cz

Source: tnation.com

1.Jung, H. C., Seo, M. W., Lee, S., Jung, S. W., & Song, J. K. (2018). Correcting vitamin D deficiency improves some, but not all aspects of physical performance during winter training in Taekwondo athletes. International Journal of Sports Nutrition Exercise Metabolism, 3. 1-25.