Research
Micronutrients & recovery
Vitamin D supplementation (4,000 IU/day) augments the recovery of maximal force after eccentric exercise in vitamin D-insufficient individuals.
If you are vitamin D deficient, take 4,000 IU of Vitamin D3 daily, especially during winter. This helps your muscles recover force faster after hard workouts. Do not use mega-bolus monthly doses.
ModerateSupportsMEDIUM confidence
Supplemental vitamin D (4,000 IU/day) could augment the recovery of maximal force after eccentric unilateral exercise compared to a placebo control group.
Why this rating
Based on specific RCTs cited, but limited to vitamin D-insufficient populations.
Source
Exercise‐induced muscle damage: What is it, what causes it and what are the nutritional solutions?
Daniel J. Owens et al. · European Journal of Sport Science · 2018
DOI 10.1080/17461391.2018.1505957
narrative_reviewCited 290×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Long-term administration of nutritional interventions that accelerate recovery from exercise-induced muscle damage (EIMD) may impinge on muscle adaptation due to the hormetic effect of blunting necessary inflammatory signaling.Good
- Vitamin C and Vitamin E supplementation have limited ability to offset EIMD-induced decrements in muscle function and may even delay recovery.Good
- Tart Montmorency cherry juice and pomegranate extracts accelerate the recovery of muscle function and reduce soreness following eccentric exercise.Moderate
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