Subscribe
Sets and Reps
No Result
View All Result
  • Fitness
  • Weight Loss
  • Workout
    • Body Building
    • Gym
  • Diet and Nutrition
  • Athletic Club
  • Lifestyle
  • Personal Trainer
  • Fitness
  • Weight Loss
  • Workout
    • Body Building
    • Gym
  • Diet and Nutrition
  • Athletic Club
  • Lifestyle
  • Personal Trainer
No Result
View All Result
Sets and Reps
No Result
View All Result
Home Personal Trainer

VItamin D: Important for Bone and Muscle Health

admin by admin
July 26, 2022
in Personal Trainer
0
VItamin D: Important for Bone and Muscle Health
305
SHARES
2.3k
VIEWS
Share on FacebookShare on Twitter


  

Vitamin D: Bone & Muscle

 Vitamin D has been known to play a vital role in bone health, but more recently it has been reported to increase the quality of skeletal muscle mass. This could have a very important role for adults as they age.

Vitamin D is a nutrient that can be attained in several ways and supports physiologic functions including absorption of minerals such as zinc and calcium. Nature provides your body with Vitamin D from two main sources: food and sunlight.

Related articles

Improve Your Training Results with Body Composition Testing

Benefits of Strength Training for Women over 55

Vitamin D: From Food 

Except for fatty fish, most foods in a regular diet provide a moderately small amount of Vitamin D. Examples of natural food sources of Vitamin D include: Salmon, Swordfish, Egg Yolks and fortified foods including milk, orange juice, and yogurts.

Vitamin D: From Sunlight

The other natural source for Vitamin D is sunlight. When skin is exposed to sunlight, it naturally produces Vitamin D through a series of chemical reactions. One should note that the time of day, cloud cover, skin melanin, and sunscreen can all affect how much Vitamin D you get from sun exposure, so it’s not always a dependable source.

Aside from nature and food sources, the other common source of Vitamin D is dietary supplements. Dietary supplements are not regulated by the Food and Drug Administration, so when purchasing Vitamin D, look for brands that have been certified by an independent company to verify they contain the listed amount of Vitamin D.

Two different forms of Vitamin D are sold: vitamin D2, and vitamin D3. Without getting into the complicated chemistry of these two forms, it’s important to know that vitamin D2 may have lower potency. So, if you are choosing to supplement, you may want to choose D3.

When vitamin D first reaches your body from all three sources – food, sunlight, and supplements, it is known as a pro-hormone. This means that to have any effect on your health, it must go through your liver and kidney first to be converted to the active form that circulates in your blood.

Having optimal levels of Vitamin D in your bloodstream is pivotal because skeletal muscle mass tends to deteriorate as we age, mainly because of decreased activity. It’s basically an example of the phrase “use it or lose it.” Decreasing function on tasks requiring strength and coordination goes hand in hand with loss of muscle mass. This loss of muscle mass is known as sarcopenia.

Sarcopenia must be countered, since it has a negative effect on the ability to perform activities that allow you to live independently. Things like proper nutrition, exercise, and as we’ll see, vitamin D supplementation can prevent a loss of strength and muscle mass.

 

Vitamin D: Supplements

Studies have found that supplementing with 4,000 IU per day increased muscle fiber size after just 4 months, even without resistance training. Not only that, but the most considerable gains were made in type II muscle fibers. These are the muscle fibers responsible for short spurts of movement like getting out of a chair or lifting something over your head.

The importance of doing resistance training to support healthy aging is vital. Resistance training is important in staying active and preserving muscle mass. In addition to your workouts at the gym, consider adding a daily dose of vitamin D to support muscle recovery and repair. The result could be faster adaption and better chances of gaining muscle mass.

So, how much does one need to take? The national guidelines say adults should aim to consume 600 – 800 IU per day. Vitamin D occurs naturally in foods, so supplements are never a substitute for a healthy and diverse diet. Many of the studies that show a benefit from supplementation are around 800 IU per day, but the dosages do vary.

Since different groups of people may need more Vitamin D than their daily lives provide, regularly monitoring Vitamin D levels is always important to maintain a healthy lifestyle.



Source link

Previous Post

Benefits of HIIT Workouts – Fit Athletic

Next Post

How to Build Muscle as a Woman (5 Workouts)

Related Posts

Improve Your Training Results with Body Composition Testing
Personal Trainer

Improve Your Training Results with Body Composition Testing

July 27, 2022
Benefits of Strength Training for Women over 55
Personal Trainer

Benefits of Strength Training for Women over 55

July 26, 2022
The Best 4 Day Split Workout Routines for Building Strength and Muscle
Personal Trainer

The Best 4 Day Split Workout Routines for Building Strength and Muscle

July 26, 2022
Barbell Exercises: The Key to Muscle, Strength and Fitness
Personal Trainer

Barbell Exercises: The Key to Muscle, Strength and Fitness

July 26, 2022
The PHAT Workout: Build Mass & Strength
Personal Trainer

The PHAT Workout: Build Mass & Strength

July 26, 2022
5 of The Most Effective Training Splits for Muscle and Strength
Personal Trainer

5 of The Most Effective Training Splits for Muscle and Strength

July 26, 2022

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recommended

Kindergarten teacher and mum of 4 loses 21kgs and reclaims her health!

Kindergarten teacher and mum of 4 loses 21kgs and reclaims her health!

July 27, 2022
Bodybuilder status🔥 motivational video💪#fitness #workout #gymmotivation #short#bodybuilding #shorts

Bodybuilder status🔥 motivational video💪#fitness #workout #gymmotivation #short#bodybuilding #shorts

August 14, 2022

Popular Post

  • 6 Gym Workouts for Beginners (How to Train in a Gym)

    6 Gym Workouts for Beginners (How to Train in a Gym)

    307 shares
    Share 123 Tweet 77
  • Lose Fat and Gain Muscle (At the Same Time)

    306 shares
    Share 122 Tweet 77
  • The 12 Best Compound Exercises (Home or Gym)

    306 shares
    Share 122 Tweet 77
  • How to Start Working Out (Consistently)

    305 shares
    Share 122 Tweet 76
  • Workout to the Letter Sounds | Version 3 | Letter Sounds Song | Phonics for Kids | Jack Hartmann

    305 shares
    Share 122 Tweet 76

Subscribe to Newsletter

Be the first to get daily fitness news from Sets and Reps.

Sets and Reps

Get articles and updates on fitness, nutrition, weight loss, and alternative health.

Categories

  • Fitness
  • Workout
  • Personal Trainer
  • Diet and Nutrition
  • Weight Loss

Information

  • About us
  • Contact us
  • Privacy Policy
  • Terms and Conditons

Trending

  • Athletic Club
  • Body Building
  • Health tips
  • Lifestyle

© 2020 SetsandReps.news - All rights of publications are reserved by setsandreps.news

No Result
View All Result
  • Fitness
  • Weight Loss
  • Workout
    • Body Building
    • Gym
  • Diet and Nutrition
  • Athletic Club
  • Lifestyle
  • Personal Trainer

© 2022 SetsandReps.news