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2909 IU of Vitamin D3 per Day - That's What Mr. Average Needs | What Do You Need? 3094, 4450, or 7248 IU/day?

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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 estimates and new calculations based on the vitamin D status of 13,987 individuals in various studies Veugelers, Pham and Ekwaru used as the observational database for what is a of now probably the most tangible vitamin D recommendation in their recently published study in Nutrients  (Veugelers. 2015). There are many ways to get your vitamin D learn more the SuppVersity How Much To Take? Leucine, Insulin & Vitamin D Vit. D Speeds Up Recovery Overlooked D-Sources Vitamin D For Athletes! Vitamin D Helps Store Fat Now, as the headline already tells you, their anal...
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Health & Exercise Quickie: Vitamin D Deficiency, Taurine & Glycine. Multiple Sclerosis & Epstein-Barr. Paracetamol & Muscle Gains. Gender & Fatigue from Workouts. HIIT, LISS & Appetite. Plus: Scientists Debate: Light vs. Heavy Weights

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While there is a positive trend in the percentage of US adults who meet the 2008 federal physical activity guidelines according to which they have to "devote at least 150 minutes/week to moderate, or 75 minutes/week to vigorous intensity exercise, or an equivalent combination", the number of people who have gotten the message that a combination of both strength and aerobic training (red line) is much more efficient than doing just aerobics (blue line) remains the same (CDC. 2012) 48%! That's the SuppVersity figure of the week and the percentage of US adults aged 18 and over who met the 2008 federal physical activity guidelines for aerobic activity in 2012 - that's 5% more than in 1997. It would be better to see it up in the 75%+ region, but it's nice to see that more and more people are devoting at least 150min/week to moderate intensity exercise, or 75 minutes/week to vigorous intensity exercise, or an equivalent combination. What's not so nice is tha...
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Vitamin D Supplementation(!) Increases Testosterone in Men

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Thanks to Dashforce from the MindAndMuscle-Forum we finally have evidence for the direct effect of vitamin D3 supplementation on testosterone in men. Dashforce reports on a study by scientists from Austria and Germany ( Pilz. 2010 ) who provided 54 men, whose serum levels were previously at the lower range ~30ng/ml (the referential  minimum varies depending on which source you cite from 30-50ng/ml),with either 83 μg (3 332 IU) vitamin D daily or placebo for 1 year. Table 1: Characteristics of the study groups at baseline and at the end of the study As you can see in table 1,vitamin D supplementation lead to a significant increase in total testosterone from 10.7 nmol/l to 13.4 nmol/l . What's even more important, this increase (+25%) was not compensated by and an increase of SHGB, so that the amount of free testosterone rose from 0.222 n/mol to 0.267 nmol/l , i.e. by +20% (vs. +5% in the placebo group). What is particularly interesting about this study is the fact that ...
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Vitamin D Levels Associated with Adipose Fat Mass

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Today is the day for our weekly news on vitamin D (never hard to find some ;-) Sciencists from Atlanta ( Lin. 2010 ) recently found that the dramatic weight loss patients experience after roux-en-y gastric bypass (RYGB) surgery goes hand in hand with an initial increase in plasma 25(OH)D concentration: Strong positive baseline and 1 month cross-sectional correlations between FAT and plasma 25(OH)D were observed, which remained after adjustment for age and race subgroup ( β = 0.76 and 0.61, respectively, P = 0.02) Interestingly, this intermittent increase was followed by a decreasing trend over the rest of the 24 month study period, so that Despite temporary improvement in vitamin D status, a high prevalence of vitamin D insufficiency was observed (76, 71, 67, and 82%, at baseline, 1, 6, and 24 months, respectively), and plasma 25(OH)D concentrations were lower in AA compared to white patients ( P < 0.05). The scientists conclude that in the course of the dramatic weigh...
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Vitamin D Does not Improve Muscle Strength

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In view of all the hype surrounding vitamin D , I think it is my duty to report on "negative" or inconclusive results of the ongoing research of the effects what some call a vitamin, others a hormone. Stockton et al. ( Stockton. 2010 ) have now published a systematic review of the effect of vitamin D on muscle strength. After evaluating data from 52 studies, involving 5,072 participants, their conclusion is quite unambiguous: Based on studies included in this systematic review, vitamin D supplementation does not have a significant effect on muscle strength in adults with baseline 25(OH)D >25 nmol/L. However, a limited number of studies demonstrate an increase in proximal muscle strength in adults with vitamin D deficiency. Bottom line: Go see a doctor, have your vitamin D levels checked and if you are deficient (if you are living in the Nothern Hemisphere, chances are that your levels are too low especially in the winter month), ...
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Vitamin D Deficiency Impairs Learning

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They keep coming, and I keep repeating myself: vitamin D is the most interesting "novel" supplement out there. A recent study Mohsen et al. ( Mohsen. 2010 ) found that vitamin D deficiency, apart from increasing risk of fractures and metabolic diseases, also impairs learning. Investigating the learning process of water maze the scientists found: The C-D [vitamin D deficient] group needed a longer time to reach the platform than the control and C+D [vitamin D repleted] animals (P<0.0001), demonstrating that vitamin D deficiency negatively affected the maze learning. On the other hand, calcitriol supplementation did not significantly influence the spatial learning. In view of these facts: If you do not notice that I posted the following only a few days ago,  "So, do your heart, your pancreas and, not to forget, your bones a favor and grab some vitamin D supplements ." ( Vitamin D: 1 Billion People Worldwide Are Vitamin D Deficient or Insufficient ) you either did...
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