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AP Medical Writer WASHINGTON (AP) -- Popping calcium and vitamin D pills in hopes of strong bones? Both nutrients are crucial for healthy bones and specialists advise getting as much as possible from a good diet. But for otherwise healthy postmenopausal women, adding modest supplements to their diet -- about 400 international units of D and 1,000 milligrams of calcium -- don't prevent broken bones but can increase the risk of kidney stones, the U.S.
It isn't clear if those doses offer bone protection if taken before menopause, or if they help men's bones, the guidelines said.
It's a confusing message considering that for years, calcium and vitamin D supplements have been widely considered an insurance policy against osteoporosis, with little down side to taking them. The main caution: These recommendations aren't for people at high risk of weak bones, including older adults who have previously broken a bone and are at risk for doing so again, said Dr. Calcium and vitamin D work together, and you need a lifetime of both to build and maintain strong bones.
For now, national standards advise the average adult to get about 1,000 mg of calcium, 1,300 for postmenopausal women, every day.
While supplement science gets sorted out, the task force's Moyer advises healthy seniors to exercise -- proven to shore up bones and good for the rest of the body, too. Capitol View The Thread Listen Live Program Schedule Station Directory Audio Help About Minnesota Public Radio Contact Us Shop Become a Member Volunteer Fundraising Credentials Terms of use Your privacy rights Public Inspection Files Minnesota Public Radio ©2016. For obese Americans who are low on vitamin D, taking a supplement of the nutrient might help them lose weight, a new study suggests. According to an Italian team, led by Luisella Vigna of the University of Milan, prior research has shown that vitamin D deficiency is associated with a higher risk of obesity and obesity-related complications. However, studies on the use of vitamin D supplements to curb obesity have so far been inconclusive, the team said. The new study included 400 overweight and obese people with vitamin D deficiency who were put on a low-calorie diet and then divided into three groups. Should he take a vitamin D supplement also, or does he likely get enough sun exposure from being outside all day?
Despite all the marketing hype you see, there isn’t much diversity in the Vitamin D supplement market.
There are only two different types you can purchase — vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). While vitamin D2 is a yeast or fungus-based vegan form, supplemental vitamin D3 is synthesized from lanolin, a substance obtained from sheep’s sebaceous glands. It was initially believed that vitamin D3 was more efficient because it raised serum levels of 25(OH)D (25-hydroxyvitamin D, which reflects vitamin D status in blood) more efficiently that vitamin D2. The latest research, however, shows no difference between both forms if they are supplemented on a daily basis at a rate of 1,000 International Units per day. Remember — vitamin D is a fat-soluble vitamin, so you need to take your supplement with a meal that contains some fat (as little as 3 grams).
Taking a vitamin D supplement with a glass of water three hours after dinner before going to bed doesn’t accomplish anything. If you are not getting enough calcium in your weight loss diet, adding a calcium and vitamin D supplement can help you lose body fat or so, suggests a new small research study. Some of the women dieters took a calcium and vitamin D supplement, while others took a placebo or non-active version instead. Differences between the groups seemed minimal at best, until the researchers looked at women whose intake of calcium had been very low—600 milligrams or less daily—before the study began. Researchers theorize that having adequate calcium and vitamin D may help prevent cravings. If you are already consuming adequate calcium, supplementing to a greater degree is unlikely to have any weight loss benefit. Pleomorphic effect is that of serving as the molecular ignition- switch that triggers gene transcription. The  major problem here cited by public health officials has been determining correct dosages for all of these parameters and the sun’s role in the natural manufacture of 25-hydroxy-vitamin D [25(OH)D]. Paradoxically, sports medicine researchers have found that the anabolic pleomorphic effect and correct dose ranges also appears to be a problem with athletes, fitness enthusiast and individuals engaged in resistance training.
While not advertised as such, because of its chemical structure and overall function in the body, many researchers contend that vitamin D should have been classified as a steroid hormone some decades ago (1932), when it was revealed that vitamin D was a precursor of a new steroid hormone, classified chemically as 1alpha, 25 (OH)2-vitamin D3 [1alpha,25(OH)2D3].
In the next section below we will review what the science is telling us that vitamin D does to down-regulate and or inhibit those nasty catabolic chemicals and processes that seek to destroy muscle tissue, disrupt recovery and the body’s internal anabolic equilibrium. Interestingly, in a hormone related study appearing in the journal Hormone and Metabolic Research, vitamin D interacting with VDR receptors on reproductive glands was found to decrease the aromatizing or conversion activity of testosterone (one of your most anabolic hormones) to estrogen.

Furthermore, in a related study, researchers at the American Orthopaedic Society for Sports Medicine researchers reported that vitamin D plays a key role in minimizing the incidence of common musculoskeletal injuries seen in other athletic events, especially within the National Football League (NFL). Please Note: while this bump seems small in stature, chemically it’s beyond extraordinary since ATP is only sufficient for 1-2 seconds of activity as a direct energy source for working muscles and phosphocreatine 5-8 seconds as a secondary energy source.
Comparable studies indicate that this VDR interaction with D also increases Type II muscle fibers in number, size and reduces injuries in athletes. Natural Born Fat Burners, Energy for Life and is a member of The National Academy of Sports Medicine and The International Society of Sports Nutrition. This entry was posted in Articles, Fitness, ISSN, Sports Nutrition, Uncategorized on January 20, 2015 by Kaitlyn Baran. Healthy older women shouldn't bother with relatively low-dose dietary supplements, say new recommendations from a government advisory group.
There's not enough evidence to tell if they would prevent fractures, either, in an otherwise healthy person, the panel concluded. Vitamin D also is being studied for possibly preventing cancer and certain other diseases, something that Monday's guidelines don't address and that other health groups have cautioned isn't yet proven.
For vitamin D, the goal is 600 IUs of vitamin D every day, moving to 800 after age 70, according to the Institute of Medicine, which set those levels in 2010. But while he cautions against too high doses, he frequently tells his patients to take a multivitamin because it's harder to get vitamin D from food and during the winter. Please be sure to open and click your first newsletter so we can confirm your subscription. One group took no vitamin D supplements, while the two other groups took either 25,000 international units (IU) or 100,000 IU of vitamin D per month.
Experts note that studies presented at medical meetings are typically considered preliminary until published in a peer-reviewed journal. You discussed a few posts back what to look for in a fish oil supplement, but what about vitamin D?
In those women, the supplement seemed to help the women lose more body fat, and seemed to help them crave fatty food less. If your intake is inadequate, however, as many women’s is, a supplement may help you with those last few stubborn pounds.
Incidentally, researchers now know that the human body makes 90% of its vitamin D naturally from sunlight, specifically from ultraviolet B exposure to the skin. The fact is as cited by researchers at the Department of Pharmacology at Case Western Reserve University in Ohio, although officially classified as a vitamin, the active form of vitamin D (D3) is actually a steroid hormone with similar traits as other steroid hormones. Consequently, these physiological discoveries have prompted sports medicine researchers to examine the link between vitamin D deficiency and its impact on individuals engaged in resistance training. The experimental group supplemented 1000 IU’s of vitamin D3 per day versus the placebo group. This negative feedback process can derail your ability to reach your full anabolic potential as IGF-1 is a growth factor which is very closely related to insulin and regulates the anabolic attributes of growth hormone( increased fat-burning, lean muscle development, muscle repair, increased protein synthesis, etc.) when it is secreted into the bloodstream. However, more surprisingly researchers at Stanford University recently reported that the anti-estrogenic effect of vitamin D is expressed mostly in fat tissue and was found to be as effective as the estrogen-blocking drugs arimidex, letrozole and exemestane that are widely used among medical professionals in treating certain cancers. Conversely, researchers at the Department of Medicine and Bioregulatory Sciences at the University of Tokushima in Japan, discovered from muscle biopsy studies that prolonged Vitamin D deficiency  caused atrophy( wasting away) of type 2 muscular fibers.
In this process creatine attaches to phosphate and it is jacked with a rapidly moving reserve of energy within skeletal muscle tissue to make more ATP.
This process known as an anaerobic one (without oxygen), is the source of energy your muscles use for those short- power packed lifts.
While many mechanisms of action are unraveling, recently investigators at the Human Nutrition Research Center on Aging at Tufts University in Washington  reported that via  receptors present in muscle cells when interlocked with D3, as muscle damage occurs results in changes in gene transcription ( instructions ) given to mRNA ( messenger-RNA proteins). In fact researchers at Department of Gerontology and Musculoskeletal Sciences at Galliera Hospital (Genoa, Italy) reported that muscle tissue receptors  have a  high affinity or attraction for 1,25-dihydroxyVitamin D [1,25(OH)2D], the active form of Vitamin D. These researchers recruited fourteen physically active adults who performed intense exercise with one leg while the other leg acted as a control.
Vitamin D2 (ergocalciferol) is found in plants and the source found in fortified milk sources and some supplements. Redmon has been associated with the vitamin and health industry for over 25years, having served as The National Product and Education Director for one of the country’s largest retailers of nutritional supplements. Deletion of vitamin D receptor gene in mice results in abnormal skeletal muscle development with deregulated expression of myoregulatory transcription factors.
Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease.
Steroid receptor coactivator 3 maintains circulating insulin-like growth factor 1 (IGF-1) by controlling IGF-binding protein 3 expression.

From vitamin D to hormone D: fundamentals of the vitamin D endocrine system essential for good health. If an older person has a vitamin deficiency or bone-thinning osteoporosis, doctors often prescribe higher-than-normal doses.
Those people should consult a doctor, said Khosla, a bone specialist at the Mayo Clinic who wasn't part of the panel's deliberations. This from a chemical standpoint is not only anabolic equilibrium in motion, but life itself, hence “D” tag as having a pleomorphic effect by the health community.
The process starts when a form of cholesterol called 7-dehydrocholesterol (7-DHC), naturally found in your skin, absorbs the UVB radiation and gets converted by a pro-hormone in the skin into cholecalciferol (D3). This is evidenced by the discovery of what researchers refer to as vitamin D’s own individual endocrine system , defined by the presence of  vitamin D receptors in just about every tissue, cell type and organ within the human body.
Furthermore, in a related study appearing in Clinical Endocrinology researchers looking at the ability of Vitamin D to act as a steroid like testosterone in 1362 males reported that there is a definitive link between adequate levels of vitamin D and rising total and free testosterone levels.
This renewed energy current is used to power the movement of the myosin heads in the muscle that are responsible for muscle contraction.
This rapid turn-over of ATP added by “D3” in fast twitch fibers is an asset to resistance training individuals due to the need to quickly generate a lot of force. However, the presence of a non-functioning Vitamin D receptor (VDR) caused poor development of muscle fibers with diameters about 20% smaller. Their strength was tested at day one, two, three and seven following the initial exercise routine.
He has been widely published in many major bodybuilding, fitness and alternative medicine publications.
The ABC’s of Vitamin D: A Qualitative Study of the Knowledge and Attitudes Regarding Vitamin D Deficiency amongst Selected Population Groups.
Tissue-Selective Regulation of Aromatase Expression by Calcitriol: Implications for Breast Cancer Therapy. Different shapes of the steroid hormone 1alpha,25(OH)(2)-vitamin D(3) act as agonists for two different receptors in the vitamin D endocrine system to mediate genomic and rapid responses. Improving the vitamin Status of vitamin D deficient adults is associated with improved mitochondrial oxidative function in skeletal muscle.
Despite this naturally occurring process researchers at the Mater Hospital in Australia state that many individuals are deficient in vitamin D, but haven’t gotten or clearly understand the defensive posture “D” puts them in with regards to sustaining a healthy and fit internal environment. Regrettably, American athletes have also shown to have low blood levels of D similar to the general US population.
As a note here, the endocrine system is composed of different glands that all secrete different types of hormones directly into the bloodstream.
Paradoxically, these researchers also found that subjects deficient in vitamin D when administered cholecalciferol – D3 for 12 wks had a significant reduction in phosphocreatine turnover and recover time. Studies have shown that this action kick-starts enhanced cross-sectional hypertrophy (enlargement) of Type II muscle fibers and results in increased muscle strength. By assessing the amount of strength the one leg retained researchers could assess the initial muscle damage and time to recovery.
This however is quickly changing as the word  now buzzing  around the general fitness and resistance training community is that if you want to make it rain anabolically, you need to step up and bring not you’re A but D game. Impact of vitamin D supplementation during resistance training intervention on body composition, muscle function and glucose tolerance in overweight and obese adults.
This is evidenced by the fact that researchers estimate that over one billion people around the globe are deficient in vitamin D.
As you know, these guys are called the anaerobic fibers, being stronger and more powerful than type 1 muscle fibers. The group with higher levels of vitamin D in their blood were able to regain their strength quicker. Here in the US accumulated data indicates that 64% of the American populations don’t have enough “D” to keep all their tissues functioning at peak capacity.
Based on their data, these researchers concluded that vitamin D protects against muscular weakness caused by muscle damage due to its ability to regulate calcium and protein synthesis within the muscle, which plays a major role in the muscle’s contractibility.

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