Vitamin D is considered to be an essential nutrient, and is often associated with sunlight.
Vitamin D provides a number of benefits to the human body including support for the bones, overall mood, amongst other things.
This vitamin forms a part of the ‘24 micronutrients’ which are essential for human survival.
Everyday foods that are rich in vitamin D include fish, eggs, and various dairy products.
It is believed that vitamin D supplementation brings with it a number of benefits, such as improved cognition, better immune health, stronger bones, and a better sense of overall well-being.
Vitamin D supplementation can also reduce the risk of cancer, multiple sclerosis, diabetes and heart disease.
It is quite normal for individuals taking vitamin D supplementation to experience substantial increases in their testosterone levels.
The body itself produces vitamin D with the help of cholesterol and sufficient ultraviolet light from direct exposure to the sun.
Sometimes the sun may fail to provide sufficient ultraviolet light, especially when the UV index is 3 or lower.
The best location to enjoy the adequate amounts of UV index is close to the equator, in between the 37th parallels.
Although the majority of people are not deficient in vitamin D, this does not mean that they enjoy optimum levels.
The Best Way to Take Vitamin D
The recommended daily amount for vitamin D supplementation is between 400 and 800 IU per day.
Some medical professionals believe that this is too low for grown adults, and instead they recommend up to 2000 IU per day in the United States, and up to 4000 IU per day in Canada.
Recent studies into vitamin D supplementation seem to suggest that the upper safe limit is actually 10,000 IU per day.
Nevertheless, a moderate amount of between 1000 and 2000 IU per day is sufficient enough to meet the requirements of the majority of people.
It is recommended that vitamin D is taken on a daily basis, in the form of meals that are rich in this vital nutrient.
Since vitamin D is a vital nutrient, it has been the subject of a number of studies looking at its benefits to human health.
We have compiled a summary of some of the findings for your reading pleasure.
Risk of Falling – Four studies seem to suggest that fractured bones resulting from falls by elderly people seemed to significantly reduce after vitamin D supplementation.
Cardiovascular Disease – Three studies have indicated a reduced risk of the development of cardiovascular diseases after the supplementation of 1000 IU of vitamin D.
Colorectal Cancer – One study seems to suggest that vitamin D can half the risk of colorectal cancer from developing.
Skeletal Fractures – One study seems to suggest a reduction in bone fracture risk after 800 IU supplementation of vitamin D3.
Blood Pressure – Two studies point to reduced blood pressure after the supplementation of vitamin D.
Insulin Secretion – Three studies noted remarkable improvements in insulin secretion, particularly in diabetics.
Insulin Sensitivity – Four studies have shown improvements in insulin insensitivity.
Bodyweight – Two studies have failed to identify any alterations in body fat after the supplementation of vitamin D.
Influenza – Two studies have noted a reduced risk of catching the flu.
Asthma – One study noted a reduction in asthma attacks, particularly in young individuals.
Testosterone – Six studies noted increases in testosterone over the course of one year.
Lean Mass – Two studies have noted increases in lean mass in dieting obese women.
Although this article has not covered every single study looking at different aspects of vitamin D benefits, the areas that have been included highlight numerous positive effects.
Poignantly, testosterone greatly benefits from vitamin D supplementation.
Therefore, for vitamin D to be used as part of your muscle building journey will no doubt enhance your testosterone levels, and lean muscle mass development.