Growing up, we have all been instructed on the vital functionalities of vitamins and minerals in keeping our bodies healthy. Various vitamins have diverse functionalities in keeping our bodies working properly. There is an increased consensus in the medical community that Vitamin D, a.k.a the “Sunshine Vitamin”, contributes heavily in maintaining muscle strength. In this blog, we will discuss the importance of Vitamin D for muscle strength and regeneration. It is a common belief among doctors and researchers that most of us do not have sufficient Vitamin D levels in our bodies at any given time due to a lack of any glaring symptoms or regular check-ups. It is, therefore, essential to know the symptoms and remedies to maintain Vitamin D status in your body.

Sources of Vitamin D for Muscle Strength

Let’s first look at how you can naturally keep healthy levels of Vitamin D in your blood.

• The reason why Vitamin D is called the “Sunshine Vitamin” is because it literally synthesises in our blood through our skin upon exposure to sunlight, especially early morning UV rays. 
• There are different foods that are rich in Vitamin D, like oily fish, red meat, chicken liver, egg yolk, mushrooms, etc.
• A new rage is Vitamin D supplements and cow’s milk, which are not hailed as good sources of vitamin D, however, their regular intake can have benefits.

Causes for Vitamin D Deficiency

It is believed that almost 50% of the worldwide population has Vitamin D deficiency. There are many lifestyle, genetic, and health reasons that can cause Vitamin D deficiency:

• Insufficient exposure to direct sunlight can cause Vitamin D deficiency because 80% of Vitamin D levels in your blood come from sunlight.
• Higher levels of melanin that cause darker pigmentation can cause vitamin D deficiency.
• Genetic family history of Vitamin D deficiency can be another reason for the deficit.
• Certain diseases like lymphoma, Inflammatory Bowel Movement, Celiac disease, Cystic Fibrosis, etc., can cause Vitamin D deficiency in an individual.
• Kidney and liver dysfunction can affect the levels of Vitamin D in your body.

Symptoms of Vitamin D Deficiency

Vitamin D deficiency can happen at any age, however, its repercussions are different:

• In small children, it can cause rickets, where their leg muscles and bones do not develop strength in tandem with the rest of their body, and their shin bone bends on both sides.
• In adults, it can cause fatigue, weakness, muscle pain, and joint pains. You can also frequently experience pins and needles sensation in your feet and palms.
• In ageing adults, it can cause frequent falls, broken bones, and muscle weakness in the upper arms and thighs. It can also cause twitches and tremors in old people.
• In athletes, it can increase recovery time after an injury.

Due to such subtle symptoms in adults, Vitamin D deficiency often goes unnoticed.

Vitamin D Functionality in Muscle Strengthening

Muscle Protein Synthesis

Vitamin D influences muscle protein synthesis, a process vital for muscle repair and growth. Scientific researchers have proved that Vitamin D receptors (VDR) are present in muscle tissues, where they help regulate the synthesis of proteins involved in muscle contraction and repair. Calciferiol's role in promoting muscle protein synthesis has been associated with muscle strength and function, especially in older adults and those with Vitamin D deficiency.

Muscle Fibre Type and Function

Vitamin D levels in your body may affect the type and function of muscle fibres. Muscles are composed of different types of fibres, including type I (slow-twitch) and type II (fast-twitch) fibres. Type II fibres are generated with growth and strength training. Vitamin D is believed to influence the proportion and functionality of these muscle fibres, thereby impacting overall muscle strength. Some medical data have suggested that Vitamin D deficiency is directly linked to a reduction in type II muscle fibres, which may contribute to decreased muscle strength and function.

Inflammation and Muscle Health

Vitamin D has anti-inflammatory properties, which can affect muscle health. Chronic inflammation can lead to muscle withering and decreased strength. By adding value to the immune system and reducing inflammation, Vitamin D may help protect against muscle degradation and promote better muscle health. 

Conclusion

Vitamin D deficiency is not very obvious in adults or ageing people. That is why it is important for you to keep a check on its status in your body. Any chronic muscle or joint pain can be caused due to this deficiency and it is vital that you keep a check so that you can lead a healthy life. Especially those who are regular gym goers and athletes, should ensure healthy levels of Vitamin D in their body to recover from muscle injuries and rebuild wasted muscles. Vitamin D not only helps in strengthening your bones by synthesising calcium and phosphorus, but it also breaks down essential proteins with VDRs present in our muscle fibres. All-in-all, a little bit of morning sunlight is vital in keeping healthy levels of Vitamin D in the human body.

For the best quality multivitamins and other health supplements, visit Genetic Nutrition!

FAQ

What is Vitamin D? 

Vitamin D is a fat-soluble vitamin, which means it is stored in our body in fat cells that helps your intestines absorb calcium and phosphate, which in turn are vital elements for healthy bones, teeth, and muscles. It’s often called the “sunshine vitamin” because your skin makes it when exposed to sunlight.

How does Vitamin D affect muscle strength? 

Vitamin D3 and D2 are essential nutrients needed for proper muscle function. Adequate levels of Vitamin D help improve muscle strength and function, which is important for overall muscle strength and preventing the risk of falls, especially in older adults.

Can Vitamin D deficiency lead to muscle weakness? 

Yes, a lack of Vitamin D can lead to muscle weakness and discomfort. Deficiency might cause or worsen muscle pain and weakness, which can affect your ability to perform daily activities and exercise effectively.

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