Tag: Testosterone

Vitamin D, Muscle, and Testosterone

My regular readers know I don’t put much faith in supplements.  I have a very short list of supplements that work, and I’m very skeptical of bodybuilding supplements in general.  But Vitamin D is one I think every trainee should consider taking.  Here’s an overview:

Vitamin d plays a crucial role building both bone and muscle. We synthesize it when our skin is exposed to sunlight.  We also get it from food (or supplementation, which I will discuss later).

Deficiencies are associated with obesity and weaker muscles–this correlation has been shown through many studies over the years.

Studies have also  shown a positive correlation between levels of vitamin d and sex hormones (both men and women).1  Supplementing with this micro-nutrient, for example, seems to raise testosterone levels in men who are deficient.2

Vitamin d deficiency is very common, probably affecting half of the world’s population.3  Americans are not exceptions to this statistic.  A 2010 study revealed that 24% of the subjects tested (90 young women in California) were deficient in vitamin d, and even more (59%) were at “insufficient” levels (< or = 29 ng/ml).  Those with low levels of vitamin d had a higher % of fat within their muscles (“muscle adiposity”).4

So let’s put all this together:

1. Vitamin d that plays a crucial role in both muscular strength, leanness, and optimum hormone levels (like testosterone).

2. There’s a possibility you are deficient in it.

Here are a few of the factors that would tend to affect your levels of vitamin d:

*Skin tone: melanin protects from sun damage but also limits synthesis (darker skin=higher risk for deficiency).

*Sun exposure: the amount time you spend in the sun, the climate you live in, and the season (summer vs winter) all affect how much vitamin d you produce.

*Age: our ability to produce this vitamin declines with age.

Supplementation:

One study demonstrated supplementing with 800-1000 mg/day way sufficient to improve the strength and balance of elderly patients. 5 The study I quoted earlier (re: raising testosterone levels) used about 3,000 mg/day.  I doubt any adult would have any issues supplementing in the 1,000-3,000 range–the institute of medicine puts the upper level of recommended supplementation at 4,000 mg/day.6  Vitamin D-3 seems to be the best choice as in terms of the type/form of supplement. 7

I use the NOW Foods Vitamin D-3, Structural Support 2000 I.U., 240 Softgels, but any reputable brand would do.

Having said this, I’d highly recommend you ask your doctor for a blood test to know exactly what your blood levels are.  This is the only way to know for sure and develop a precise strategy (supplementation, etc).

References:
1.Eur J Endocrinol. 2012 May;166(5):765-78. Epub 2012 Jan 24.  Vitamin D and fertility: a systematic review.

2. Horm Metab Res. 2011 Mar;43(3):223-5. Epub 2010 Dec 10. Effect of vitamin D supplementation on testosterone levels in men.

3. J Pharmacol Pharmacother. 2012 Apr;3(2):118-26. Vitamin D: The “sunshine” vitamin.

4. J Clin Endocrinol Metab. 2010 Apr;95(4):1595-601. Epub 2010 Feb 17. Vitamin D status and its relation to muscle mass and muscle fat in young women.

5. J Am Geriatr Soc. 2011 Dec;59(12):2291-300. doi: 10.1111/j.1532-5415.2011.03733.x. Effect of vitamin D supplementation on muscle strength, gait and balance in older adults: a systematic review and meta-analysis.

6. Institute of Medicine: Dietary Reference Intakes for Calcium and Vitamin D

7. J Clin Endocrinol Metab. 2011 Mar;96(3):E447-52. Epub 2010 Dec 22. Vitamin D(3) is more potent than vitamin D(2) in humans.

Prison Muscle: Workout Lessons from The Slammer

Below is a video from a prison weightlifting competition.  I’ve always been impressed by these lifts (though I can’t say the same for their singing).

But I’d like you to consider some of the lessons we can learn from these guys.  Here are a few that come to mind:

1. Supplements aren’t important 

We can safely assume these lifts were done without any help from bodybuilding supplements (unless you think they can order them in prison).  This reinforces something I learned a long time ago–you don’t need them to get big and strong.  Yes, there are a few supplements that work, but they are definitely not necessary.

2. You don’t need massive amounts of protein to build muscle

I’m sure inmates do their best to get extra protein (buying extra food, etc).  But ultimately they have to eat whatever meals are provided to them–I doubt any of them are getting the “1.5 grams of protein per lb of body weight” you hear so much about (see also How Much Protein?).

3.  Optimize your testosterone

Here’s where I’m not sure about cause vs effect.  Some speculate that prisoners are so strong because they already had elevated tesoterone levels, even before their incarceration.

This is certainly possible, but I also wonder if the conditions in prison cause elevations in testosterone.   Perhaps being in a highly competitive environment (understatement) is a factor.  We also know that prisoners tend to get plenty of sleep, which is important for the manly hormone (see Sleep for Muscle).

Regardless, it makes sense to do everything you can to optimize your testosterone levels.  Getting enough rest, limiting your beer consumption, and eating broccoli are just a few things you can do for this.

4.  Keep things simple

Prisoners have a reputation for using anything at their disposal for training.  There’s nothing wrong with training at a well-equipped gym, but you don’t need fancy equipment to build muscle and strength.  You can do plenty with just basic equipment, like barbells, dumbbells, a pull-up bar, etc.  Your best bet on building a great, powerful physique is to get strong in the basic lifts: squat, deadlift, etc.  This is one reason I’m such a fan of Jason Ferruggia’s Minimalist Training.

Watch the video and compare this to what you see a lot of guys doing at your local gym: