tag:blogger.com,1999:blog-44472491235196583472024-03-16T08:08:59.659+01:00SuppVersity - Nutrition and Exercise Science for EveryoneWhere BRO- and PRO-Science Unite in the Spirit of True WisdomAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comBlogger77125tag:blogger.com,1999:blog-4447249123519658347.post-20965081330322991712020-06-06T13:06:00.000+02:002020-06-06T13:06:11.199+02:00Scientists Find Whey to Significantly Boost D3 Absorption: Whey Isolate +50%, Casein(ate!) +25% Vitamin D3 Levels
It's worth peeling the protective layer scientists use to cover up potential methodological holes in practical relevance.
Studies usually make it to the SuppVersity news if they are educative, informative, or practically relevant. In the case of the latest paper by Emilie Lindahl et al. (2020), one could - at a surface level - argue that all three criteria apply.
But hey, thisAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83173891259526516242019-01-07T07:15:00.000+01:002019-01-07T07:19:52.930+01:00Vitamin D Supps & Testosterone | Black Tea May Keep You Leaner Than Green Tea | Pea, Oat, Rice Protein & Glycemia
You can expect more research updates like this one in 2019 on the SuppVersity... as well as other changes. And best of all, there's still time to let me know what you'd like to see / be changed over the course of 2019... aside from the overdue switch to a mobile-ready webdesign (#IRemeberThePromises), obviously.
While all three studies in this research update have been published last year, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-49409974004268009822018-12-18T04:34:00.000+01:002018-12-18T04:38:59.303+01:00Magnesium Could be in Charge of Your Vitamin D Levels: Supplements Lower High and Increases Low 25OHD Levels
D3 and Mg Supplements not mandatory w/ sun + balanced diet
If you subscribed to the @SuppVersity Facebook Page, you will have read the news, already: "Magnesium status and supplementation influence vitamin D status and metabolism" (Dai 2018) - that is both the title and the main results of a recent study from the Vanderbilt University that is important enough to make it from the short Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-73739599938944748582017-09-30T07:20:00.000+02:002017-09-30T07:55:06.717+02:00Vitamin D -- Replacing D3 W/ Calcifediol in Fortified Foods May Cut D-ficiency Epidemic | Plus: High/Low Vit-D Jobs
Many of these foods contain significant amounts of calcifediol (25OHD). It's thus not as if we would be exposing us to an unknown research chemical, bros.
With vitamin D it is as with all the hype-research subjects: Now that everybody and his mama have published a paper discussing how awesome and important vitamin D is (mostly in the absence of experimental evidence from controlled human Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-37563270463548950642017-06-26T03:24:00.001+02:002017-06-27T04:50:40.378+02:00Preformed "Vitamin D" - Can One Serving of Fish or Eggs be All You Need to Satisfy Your Daily Vitamin D Requirement?
"Salmon eggs benedict", the 'perfect' combo for 25OHD3 (recipe)
"If, as has been suggested, 25(OH)D3 has five times greater bioactivity than vitamin D3, one cooked serve (100 g) of white fish, and one cooked serve of cage or free-range eggs (120 g) may provide 50% or 100%, respectively, of the current guidelines for the adequate intake of vitamin D (5 µg) for Australians aged 1–50 years," Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-65079617634895344512016-02-17T13:04:00.005+01:002016-02-17T17:34:00.594+01:00Research Update: 5000 IU/day Vitamin D, 12g/day Citrulline Malate or Barefoot Running What's the Most Ergogenic?
Who would have thought that barefoot running triggers instant improvements in running economy?
With the release of ahead of print articles for the next issue of the Journal of Strength and Conditioning Research, it is high time for yet another research update; an update with research on the effect of vitamin d supplementation on training adaptation in well trained soccer players, acute Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-710333147143147952015-12-27T05:56:00.002+01:002015-12-27T05:56:48.721+01:002909 IU of Vitamin D3 per Day - That's What Mr. Average Needs | What Do You Need? 3094, 4450, or 7248 IU/day?
Your BMI or rather the associated level of inflammation and bodyfatness determines your D3 requirements.
I know that I have previously written about estimated vitamin D requirements, but in contrast to previous articles that were based only on 1-3 studies, today's article about the purported vitamin D requirements of the average Westerner, however, is based on the same previous 108 published Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-29963772540164816942015-11-03T13:52:00.000+01:002015-11-03T13:56:32.278+01:00Muscle Regeneration & Hypertrophy Update: Vitamin D and Super-Slow Training - What Are They Good For?
Is it worth to replete vitamin D, but not to train super-slow, right?
No, I haven't dug up a study that deals with vitamin D and super-slow training at once, but I've found two very recent studies that are in one way or another related to muscle regeneration and hypertrophy and the way/s vitamin D and different training methods affect these outcomes. More specifically, the researchers Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-48742344135038553972015-10-13T10:38:00.000+02:002018-11-03T01:50:54.084+01:00Study Probes Muscle Building Effects of Vitamin D in Young and Old and Finds None, but Relative Strength in Old and Fiber Composition & Myostatin in Young Muscle Respond
Old or young, who is going to benefit and who is going to benefit most from vitamin D supplementation during a 12-week resistance training regimen. Unfortunately, we don't have an unambiguous answer - yet!?
Ok, I have to admit, I could have kept up the suspense by not giving away the main result of Jakob Agergaard's and colleagues' latest study in the headline, already. On the other hand, by Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-90921609981844682602015-07-04T16:56:00.000+02:002015-07-04T17:21:50.348+02:00Fat Loss Increases Vitamin D, But Taking More "D" Won't Trigger Fat Loss - Did We Fall for a Stupid Logical Fallacy?
Working out in the sun will make you lose fat, taking D3 supplements will not.
Have you been wondering why you didn't lean out magically in the past year even though you're taking a ton of vitamin D? Well, maybe it's because your previously low vitamin D levels were nothing but a symptom of your extra-pounds. One that will disappear with weight loss and one that may have mislead scientists andAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-67931494641705073342015-05-04T12:17:00.000+02:002015-05-05T13:05:36.300+02:00Human Study Suggests: Preload + 2,000IU/Day Maintenance Dose of Vitamin D May Prevent Progression of Prediabetes
Without sun exposure even a D-rich diet won't contain enough vitamin D (photo from WebMD Slideshow)
Hitherto, studies on the effect of vitamin D supplementation on type II diabetes yielded mixed results with the majority of them providing insufficient evidence to support any of the miraculous effects you will read about on the Internet.
Next to the often-heard claim that the corresponding Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-63699000311053558572015-02-01T12:37:00.000+01:002015-02-01T13:44:35.027+01:006,000IU/Day of Vitamin D3 "Could" Trigger Improvements in Aerobic Metabolism & Performance in Professional Rowers
The study at hand was conducted with liquid vitamin D. Sincecaps and pills increase OHD levels effectively, it's yet unlikely that this explains the differences to other less successfull trials.
Zbigniew Jastrzebski from the Gdansk University of Physical Education and Sport found in his latest study that the provision of 6,000IU vitamin D3 per day did not just increase the levels of vitamin D3Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-67130293863503766912014-12-16T16:20:00.003+01:002014-12-16T16:31:46.623+01:00The A to Z of Effective & Less Effective Immuno-Nutrients to Prevent and Combat Respiratory Tract & Other Infections
Teddy bears are like vitamin C and zinc. They can help you when you are already sick, but what are supplements athletes and gymrats take in advance to survive the flu season without getting sick at all?
Specifically during the winter time, hard working athlete and manic gymrats can be particularly susceptible to all sorts of infections. To help you having to work out with a handkerchief in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-33778732218693841022014-11-26T14:50:00.000+01:002014-11-26T15:40:36.418+01:00Vitamin D3 Supplementation for Older Men & Women Done Right: Dietary Fat Can Increase the Bioavailability by 30%
Taking vitamin D pills on their own may be less effective than taking them with a meal containing 30% of the calories from fat - at least for older men & women and high doses of vitamin D3
This is science. Only 6 months ago, I wrote in an article about the effects of fat on the absorption and bioavailability of fat soluble vitamins that vitamin D would be the fat soluble vitamin with the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-18693074490838814282014-11-21T16:08:00.000+01:002014-11-21T16:16:29.027+01:00Lack of Sun Exposure & Type II Diabetes - Contemporary Evidence Suggests: There is a Link!
"No sun, no diabesity protection." The evidence is equivocal and the number of studies low, but there is evidence that this statement could be true.
Ok, it's November and not exactly sunny in the Northern hemisphere, but if you look back at the months June-August, how much sun exposure did you actually get, this year? Hardly any? Well, that's bad news, because a recent review of the scant Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-28698183977334472342014-10-30T15:42:00.001+01:002021-12-05T06:52:41.446+01:00Curcumin, Genistein, Pomegranate & Co. - A Dirty Dozen of Supplements & Foods to Keep Your Prostate Cancer Free
Which of the dirty dozen of supplements and foodstuffs in today's SuppVersity review can really help you to make sure, you're not the one out of those nine men who develops prostate cancer?
Supplements that are supposed to protect you from developing prostate cancer and/or agents that may help patients with existing prostate issues are - obviously - in high demand. And as W. Merkle points out Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-20358814587894657322014-07-08T17:27:00.000+02:002014-07-08T17:28:28.606+02:00New Insights into the Role of Vitamin D in Athletes: Soccer Players Offer Ideal Study Subjects - Vitamin D (25-OHD) Predicts Performance, Training Season Predicts Vitamin D
Not the ideal soccer weather. If you put faith in the authors' interpretation of the results, soccer is a game that must be played in the sun. Why? Well, to maximize the vitamin D production ;-)
It has been a while since I have seen a study on vitamin D that provides new-worthy results beyond the obvious "vitamin D supplements are useless in men and women with normal 25-OHD levels". The study Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-88789316704037151632014-07-02T16:49:00.000+02:002014-07-02T16:50:19.950+02:00Combination Therapy With Calcium and Vitamin D - A Way Lose Fat Cells Once and For All? HED of 10.000 IU Vitamin D3 + 200mg Calcium Increase Adipose Tissue Apoptosis
Two reasons this may work for Batman, even if it does not work for you: (1) He's probably D-ficient, (2) Bats are closer related to rodents than men ;-)
If someone speaks of "apoptosis" that's a funky way of telling you that the cell he is talking about has bitten the dust. If I am telling you that the HED, i.e. the human equivalent dosage of ~10.000 IU vitamin D3 (10x more than officially Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-60650527924112501862014-05-27T17:33:00.002+02:002014-05-27T17:36:19.952+02:00Catching One Cold After the Other? 10,000 IU Vitamin D per Week + Gargling May Help. Plus: Gargling Thrice A Day or Gargling With Green Tea Are Even More Effective!
Gargling and vitamin D (10,000 IU/week) keep you infection free.
Not too long ago, everyone would have thought you'd picked the wrong letter from the vitamin alphabet if you told him to use "vitamin D" supplements to ward off upper respiratory infections. For decades this has been the still unconfirmed prerogative of vitamin C, which appears to work only in men & women with chronically lowAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-26681230676441814502014-05-17T16:50:00.001+02:002014-05-17T19:49:47.988+02:00Based on the Latest Evidence, Who Would Benefit From Even more Vitamin D? Plus: How Much Vitamin D Do I Need To Achieve Optimal Levels & Keep Them Steady?
Injecting large doses of vitamin D is unnecessary to get into the normal range and everything way above 35ng/ml could be doing more harm than good.
It's not as hot as it's use to be, but the token "vitamin" will still produce mostly studies dealing with "vitamin D", when you type it into the search field of PubMed or any other medical database search. Against that background, it's almost Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-11194016565500306932014-05-02T15:09:00.000+02:002014-11-26T15:48:00.041+01:00Vitamin A, D, E & K - How Much and What Type of Fat Do You Need to Absorb These Fat Soluble Vitamins?
Some butter on top of the broccoli would allow for the assimilation of the absorption of the 101.6μg vitamin K
623IU vitamin A (various).
There are a handful of very basic questions in nutrition science, no one appears to have an answer to. One of these questions, which is directly related to the well-known fact that the vitamins A, D, E & K are "lipid soluble". This means that Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-90622789489280268872014-04-16T17:02:00.002+02:002014-04-16T17:02:28.036+02:00News Quickie: Vitamin D Could Increase IGF-1 Delivery to the Muscle. Plus: Ergogenic Juicing For Ultra-Marathoners
Marathon de Sable ➯ Tomato juice
It's about time for another quickie, a news quickie about exercise & supplementation, about vitamin D and tomato juice... actually it's rather about tomato juice, a special carbohydrate + protein bar and the notorious "Gatorate(R)-ish" carbohydrate supplement every endurance athlete believes he must be taking. But let's be honest, who cares about tomato Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-24853211616726743382014-03-09T15:39:00.001+01:002014-03-09T15:39:45.158+01:00There is More To Glucose Control Than Carbohydrates (3/?): Non-Carbohydrate Nutrients And Their Effects On Blood Glucose Management ➲ Vitamin D - The Sunshine Vitamin
Is the vitamin D you produce at the beach you're visiting only rarely the secret to perfect glucose control?
In the past two weeks you've learned much about the unquestionably beneficial effects of protein on glucose metabolism and the ambigous, since "context depend" effects of various fatty acids. Today, in the third installment of this series, we are leaving the "macros" behind and turning Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-70056851116669393862013-12-16T18:47:00.000+01:002013-12-16T18:47:15.076+01:00D-Finitively Relevant News: Vitamin D Supplementation Speeds Up Strength Recovery and Lowers Markers of Muscle Damage in Vitamin D-Sufficient Young Subjects
If we were all training at "Muscle Beach", we would probably not need any vitamin D3 caps to get our 25(OH)D levels into the recovery friendly 50ng/ml zone. They would already be there!
Ok, I know this looks odd, but it's really total coincidence that all the interesting vitamin D research is published in the last weeks of the year. Unlike the latest vitamin D articles, i.e.
"Vitamin D BuildsAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-61020331249089254492013-12-06T16:29:00.000+01:002013-12-06T16:29:16.609+01:00Leucine, Insulin & Vitamin D*: A Hypertrophy Boosting Triplet That Does Not Make It From the Dish to the Gym? Evidence & Counter-Evidence from Human Trials
If you could simulate a workout at the beach in the petri dish, its beneficial health effect would be all the rage ;-)
I am pretty sure all of you still remember the recent post about the literal muscle building effect of vitamin D, right (see "Vitamin D Builds Muscle")? Me too, and so I was almost tricked to believe I was looking at the Girgis study, when I scanned the contents of the latest Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com