Breaking 2014 Research Shows Vitamin D3’s Important Role In Muscle Strength 

Vitamin D: Increasing Muscle Strength at Every Age

The Sunshine Vitamin

As summer comes to a close and cooler autumn days set in, the sun and its many health benefits become less accessible. One of these benefits include getting your daily dose of Vitamin D. This vitamin, most commonly known as the “sunshine vitamin”, is made within our body through an intricate chemical reaction that occurs between the sun’s rays and our skin cells.

Fortunately, this vitamin could also be found in many other food sources that you can easily find at your local grocery store or fresh market:

  • Sun-exposed mushrooms
  • Egg yolks
  • Salmon
  • Herring
  • Mackerel

However, even if there are many sources of vitamin D (and how easy it is to find them), staggering numbers dictate that over one billion people worldwide are vitamin D deficient.

Vitamin D and Muscle Strength

Muscle StrengthOver the years, vitamin D has been found to play a significant role in immunity, bone formation, mental health, and chronic disease prevention. Interestingly, vitamin D has now been receiving recent attention due to its potential to promote muscle strength.

According to the Journal of Science and Medicine in Sport, seven studies examining healthy male and female participants, ages 18-40 years of age, were observed to see if a relationship existed between vitamin D levels and muscle strength.

Muscle strength was tested via numerous muscle endurance exercises and although dosages differed between studies, it was found that”

Supplementing with vitamin D significantly increased upper and lower limb body strength.

Similar findings were found in a study published by Medicine & Science in Sports & Exercise. Among participants 20-76 years of age, those who had higher vitamin D levels were also found to have greater muscle strength.

This could provide therapeutic benefits for our older population since preserving muscle strength decreases the risk of falling, bone fractures, and loss of mobility.

The European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis found that among individuals 50 years and older, low vitamin D levels are linked to a loss in muscle mass as well as muscle strength, and thereby had an increased risk of falling.

Evidence showed that a vitamin D supplementation of 700-1000 IU per day lessened this risk by 14-19%.

Proper Dosage

The research varies on a definitive amount of vitamin D people need daily. This is mostly due to the fact that everyone is different and has individual nutrient needs. As a reference, the Institute of Medicine provides the following vitamin D dosages:


Unless high doses are prescribed because of a specific condition, it must be noted that the recommended tolerable upper limit a person 19 years and older should consume daily is 4000 IU.

Bottom Line

No matter your age, muscle strength has many health benefits that exceed your time at the gym. This includes improved bone health, cardiovascular fitness, and overall mental wellness.

Allowing the research to speak for itself, in combination with a healthy diet and regular exercise, it’s wise to say we may all benefit from a little more of the sunshine vitamin. Remember, if you are taking supplements or planning on taking supplements, it is important to first discuss these matters with your physician.

Watch this video to find out more about the relationship between Vitamin D3 and Muscle Strength.

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Interested in experiencing the great effects of Vitamin D3 yourself? Click here to check out Vita Optimum’s Vitamin D3 (5000IU w/ Organic GMO-Free  Olive Oil).




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