What does vitamin D have to do with the health of your muscles?

Vitamin D, the sunshine vitamin, is all the rage these days. Many people are aware of its importance for bone health and the immune system. But did you know that vitamin D also plays a role in muscle health and muscle building? We'll show you how to harness the power of the sun, soak up vitamin D, and get the most out of your muscles.

Summer, sun, sunshine – Vitamin D

Normally, our bodies can't produce vitamins and rely on dietary intake. Vitamin D is the exception. Especially in summer, vitamin D3, a precursor to vitamin D, can be converted into its active form in the skin through UV-B radiation. So, all you have to do is step into the sun to replenish your vitamin D stores. Aim for 5 to 25 minutes a day. Factors that affect vitamin D production include skin type, season (from October to March, sunlight is not sufficient), time of day, weather, and sun blocker. Additionally, it's important to note that as we age, our skin loses its ability to produce vitamin D. Elderlies, especially those who spend plenty of time indoors, are more likely to experience vitamin D deficiency.

Study shows: Vitamin D deficiency leads to reduced muscle strength

A recent study published in the journal “Clinical Interventions in Aging” revealed a clear connection between vitamin D deficiency and impaired muscle strength. Researchers examined a group of individuals from different age groups and found that those with low vitamin D levels exhibited significantly weaker muscles.

Vitamin D plays a vital role in regulating calcium and phosphorus metabolism in the body, which is essential for muscle contraction and muscle building. A deficiency in vitamin D can disrupt calcium absorption, thus impairing muscle contraction and reducing muscle strength.

Furthermore, studies have shown the effects of vitamin D on overall fitness and performance. For example, a study conducted in the United States found that participants with higher vitamin D levels achieved better results on the treadmill.

Vitamin D for strong muscles and a strong body at any age

Muscle strength is the key to independence as we age. Only those who have sufficient strength can fully enjoy life. On the other hand, individuals who lose muscle mass due to vitamin D deficiency, inadequate protein intake, or inactivity are at a greater risk of dangerous falls. Additionally, daily tasks become much more challenging without muscle strength. For instance, carrying groceries can become a real struggle.

In addition, vitamin D can help slow epigenetic aging, keeping you younger and fitter. Another reason why vitamin D is significant for health is its role in bone metabolism. A deficiency can accelerate bone loss (osteoporosis) and should be avoided for that reason alone. Vitamin D, in combination with calcium, promotes healthy muscles and bones.

Learn more about vitamin D.

Our tips for strong muscles at any age:

1. Get out in the sun and soak up vitamin D.
2. Check your vitamin D levels, especially in winter, and consider adjusting your diet or taking vitamin supplements if needed.
3. Engage in physical activity: Intense strength training that stimulates muscle growth.
4. Consume an adequate amount of protein (1.5 to 2 grams per kilogram of body weight). Learn more about a protein-rich diet here.

How AURUM supports your muscle health

With AURUM's high-intensity resistance training, you'll stimulate the exact stimuli needed for muscle growth. The great advantage is that you train in a short amount of time, leaving you with plenty of opportunity to enjoy the sun and fresh air. Let's be honest, if you spend 8 hours in an office and then another hour or more at a traditional gym, you'll barely see the sun, let alone fill up your vitamin D stores. And when it gets really hot in the summer, many people often skip their workouts altogether. Relaxing in the sun is much more tempting than being stuck in a stuffy gym.

However, regular training is crucial for the health of your muscles, even in the summer. So, it's best to book your AURUM training directly because once it's scheduled in your calendar, the likelihood of skipping it decreases. You still have enough time to soak up the sun and vitamin D, despite the time-saving workout.

Book your next training session directly. We look forward to seeing you!