Micronutrients & recovery
Vitamin D supplementation produces a small but statistically significant improvement in global muscle strength, particularly in lower limb muscles, in the general population.
If you are deficient in Vitamin D (levels <30 nmol/L), supplementation can provide a small boost to your muscle strength, especially in your legs. This benefit is most pronounced in older adults (65+) and those who are institutionalized. However, Vitamin D alone will not build muscle mass or power; it is a supportive nutrient, not a primary muscle builder.
Results revealed a small but significant positive effect of vitamin D supplementation on global muscle strength with a standardized mean difference (SMD) of 0.17 (p<0.02)... Results on muscle strength were significantly more important with people who presented a 25-hydroxyvitamin D level <30 nmol/L.
Why this rating
High-quality meta-analysis of 29 RCTs with moderate evidence quality per GRADE, despite heterogeneity.
Source
The Effects of Vitamin D on Skeletal Muscle Strength, Muscle Mass, and Muscle Power: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
Charlotte Beaudart et al. · The Journal of Clinical Endocrinology & Metabolism · 2014
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