Vitamin D is your best bet for maximizing performance and muscle gains when it comes to vitamin supplementation. Researchers discovered that vitamin D supplementation could increase natural testosterone levels, especially for those deficient or part of the older population. Consuming between 3000 and 5000 IU per day of vitamin D is enough for this benefit, especially if you’re not getting enough vitamin D through your nutrition or sun exposure. In addition, having a healthy testosterone level is vital for building muscle gains as testosterone directly affects protein synthesis and overall strength and muscle growth. Not to mention, testosterone increases confidence and quality of life.
Researchers have also discovered that muscles have vitamin D receptors. This means that vitamin D could also play a critical role in protein synthesis and influence muscle strength. In addition, vitamin D is essential for bone health. Low vitamin D levels are associated with high risks in bone injuries . Therefore, supplementing with vitamin D is necessary for those who are looking to capitalize on their performance.
Vitamin D can be difficult to consume through a regular diet and exposure to the sun, especially during the winter when it’s colder. However, eggs and fish are both excellent sources of vitamin D. Most of the time, vitamin D is added to orange juice and dairy products. With that said, try to have some of these sources in your diet along with a vitamin D supplement of up to 5000 IU. Vitamin D3 is your best choice when it comes to vitamin D products.
Resources:
musclehacking.org 