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Vitamin D And Muscle Mass

Vitamin D and muscle mass aren’t things people often think about together, as vitamin D is seen as relating to a person’s overall health, rather than their ability to build or preserve muscle. However, when you see everything vitamin D does in the human body, it quickly becomes clear that the two topics are closely linked.

Studies show that around 50% of people have vitamin D levels below the optimal range, and 20% suffer from a vitamin D deficiency, so vitamin D should be at or near the top of the shopping list for anyone looking to build or preserve muscle. Unfortunately, as most people are unaware of the link between the two, it isn’t.

That’s why we decided to write this guide on the link between vitamin D and muscle mass. It provides all the information you need to understand how vitamin D supports the muscles and decide to up your own intake to achieve your goals.

Table of Contents

What Is Vitamin D?

Vitamin D is an essential, fat-soluble vitamin, also known as either cholecalciferol or “the sunshine vitamin,” that is required in order for countless vital functions in the human body to take place. Scientific evidence shows that the average person needs to have a vitamin D intake of at least 10 to 20 mcg per day in order to keep their body totally healthy and functioning at an optimal level (1).

Increasing your vitamin D intake can be achieved by consuming various foods, drinks, and supplements, and doing so offers an incredible range of health benefits. This includes reducing inflammation and the risk of getting ill, improving bone, brain, heart, and immune system health and functions, boosting testosterone and energy levels and production, enhancing male sexual health, muscle strength, bone density, and blood sugar levels, and helping combat depression and many other mental and physical health issues.

In the following article, we are going to focus exclusively on the ability of vitamin D to support the growth and preservation of muscle mass. However, if you are interested in learning more about any of the other health benefits that vitamin D can offer, we have previously published two articles that cover all of them in great depth, which you can read here and here.

Vitamin D And Muscle Mass: How Does Vitamin D Promote Muscle Growth & Repair?

Enhances Muscle Function

Vitamin D enhances muscle function in multiple ways. First, it aids the absorption of calcium and phosphorus, which are two minerals essential for nerve signalling and muscle contractions to occur. Second, numerous vitamin D receptors (VDRs) are present in muscle tissue, which, when activated by vitamin D, help to regulate muscle protein synthesis and muscle cell growth.

This combination of effects supports efficient muscle fiber development, particularly in type II (fast-twitch) fibers, which are critical for strength and power. This is while also optimizing muscle function and preventing weakness in both the muscles and the bones to which they are attached. Conversely, low vitamin D levels or a vitamin D deficiency will lead to muscle weakness and discomfort (2).

Learn how to build muscle here

Boosts Energy Levels

Vitamin D helps to regulate numerous bodily functions, including energy production. It boosts your energy levels through several pathways, the most prominent of which is its ability to enhance the function of the mitochondria. These are a central part of the cells that are responsible for converting stored fat into energy, while also supporting a better hormonal balance, both of which are vital for keeping you energetic and preserving muscle.

By supporting optimal energy levels, vitamin D can help to reduce tiredness and prevent fatigue from setting in, while helping to reverse it if it has already. This will enable you to engage in longer, harder, more frequent workouts, which is ideal for people who are looking to build muscle. It will also prevent or combat issues like chronic fatigue syndrome, which are heavily linked to low vitamin D levels and can derail any muscle-building plan (3).

Supports Testosterone Production

Adequate vitamin D levels have been linked to higher testosterone levels, particularly in men, which in turn can enhance muscle growth, strength, and preservation. Conversely, low vitamin D levels can contribute to poor testosterone levels, which will lead to low energy levels, poor recovery, and decreased performance, all of which can hinder muscle gains.

Vitamin D does this by directly influencing the function of the pituitary gland, which regulates the production of various hormones in the human body, including testosterone. It then also regulates parathyroid hormone (PTH) levels, which will prevent your testosterone production from dropping, while activating androgen receptors, to ensure the testosterone you have in your body will work as effectively as possible (4).

Learn more about Vitamin D and testosterone here

Aids Recovery and Reduces Inflammation

Vitamin D has potent anti-inflammatory effects that help reduce muscle inflammation and soreness after workouts. This enables you to recover faster and more effectively, allowing for greater direct muscle growth, as well as more frequent and intense training, which supports hypertrophy (muscle growth).

This is then furthered by its ability to help you sleep better, which it does by improving your circadian rhythm, production of the hormone melatonin, mood, muscle relaxation, and overall mental health, and preventing or reducing sleep disturbances, pain, and inflammation. This enables you to fall asleep faster, enjoy a deeper, more restful sleep, stay asleep longer, wake up feeling refreshed, and maintain a healthy sleep-wake cycle, all of which is beneficial for muscle recovery (5).

Improves Physical Performance

Studies show that people who have sufficient vitamin D levels perform much better in strength, balance, and endurance tests. This means they will be able to complete much more effective workouts, leading to increased muscle growth.

Vitamin D supplementation can also help prevent muscle wasting and weakness (sarcopenia), ensuring you preserve as much of the muscle mass you already have as possible. This appears to be especially true in older adults (6).