Vitamin d bodybuilding reddit. Oregon or Washington.

Vitamin d bodybuilding reddit true. Where I live in Idaho there are 6 months of the year where you could be standing completely naked outside at high noon and be getting zero vitamin D from sunlight so supplementation is absolutely essential. I'd say most bodybuilders, and most people for that matter, are not vitamin d2 deficient as it is common in foods. That means you could equally safely take a supplement of 20 micrograms a day or 500 micrograms once a month. I have had no K-2 levels tested but I feel good. There's actually evidence against megadosing Vitamin C. However, we find here that high dose dietary vitamin D allocates excess calories to muscle and linear growth instead of storage as fat. Cruciferous leafy greens (kale, spinach) are rich in K1. Vitamin D. I was given a few 30-day supplies of 5000 IU tablets of vitamin D and was told to take it 3 times a week. Vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). If you want more vitamin C, get it by eating fruit. U d3 injection,I couldn’t seem to find a good article related to d3 deficiencies and it’s affects on bodybuilding,so I thought of making a post,d3 being a very common deficiency my friend isn’t taking it seriously and as u said how easy it’s to overcome The only real exception is vitamin D, which is the most common vitamin deficiency since it can be hard to get from a standard diet. Based on what I’ve read, I’d recommend 1000–2000 IU/day of D3 with 90–120 mcg/day of K2, plus 200–400 mg/day of magnesium. K1 is good for hypertension and cardiac health but doesn't have the calcium / vitamin D synergy that K2 does. Vitamin D3 questions. There is no reason to megadose Vitamin C. Just a quick post. None ever had a blood plasma level of vitamin D3 above 200 ng/ml. So it's worth it for most people to take a vitamin D supplement. My goal was 70. Shiitake, chanterelle, and oyster mushrooms are particularly rich sources of vitamin D. Magnesium is a cofactor that helps vitamin D bind to its transport protein and convert into its active form. This gets worse the further North you are. Usually 50% to 90% of vitamin D is produced by sunshine exposure Jan 4, 2025 · Food sources of vitamin D include fatty fish and fish liver oils, beef liver, egg yolks, cheese, and mushrooms. permanent better mood, increased fat burning when cutting, improved gains when bulking. 50 votes, 20 comments. Instead of calcium take D3+K2 (not K it has to be K2), search for types of magnesium (some can be used as laxatives), also types of zinc (some can give you more mg of “pure” zinc), you can supplement that with copper (zinc needs this), C (atleast 500mg with D3 your immune system will be better prepared), B-complex (with magnesium your mood may improve in a few . Only exposure to sunlight of a certain frequency and intensity will allow you to create vitamin D. It typically takes a blood plasma level of vitamin D3 of 400 ng/ml before some start to develop hypercalcemia-vitamin D toxicity. You can get as much sunlight as you want, but it won’t be optimally absorbed by the body. It’s not just an issue of lacking sunlight; if you are magnesium deficient, your body cannot properly use D3. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. I've been doing a lot of research recently and it seems like a lot of people take D3 in the morning. Look for forms like magnesium glycinate or citrate. Vitamin D status depends on the production of vitamin D 3 in the skin under the influence of ultraviolet radiation from sun and vitamin D intake through diet or vitamin D supplements. As someone who lives in the northern states and doesn't get a lot of exposure to sunlight in the winter, this looks like a good idea. e. My second test was jaw dropping low at 127. Much of the vitamin C found in suppliments are incomplete/synthetic and can cause problems with the absorption of other vitamins. It's a major factor in making everything a success for me. The only reason to add Vitamin D would be if you live in an area where there isn't a lot of sunlight, i. Jan 1, 2025 · Magnesium: Yes, it’s a good idea to take magnesium (200–400 mg/day) with D3 and K2 to support Vitamin D activation and calcium balance. This is not true. For about a month or so I tried it, I saw modest improvement. It's benefits in a healthy person are- its' increased effectiveness by weight when compared to d2 and the period of time the body retains the vitamin. Vitamin D helps with hormone balance so it would helpful. In addition I treated close to 5,000 patients with the same dose. Conventionally, it is thought that vitamin D improves strength via trophic effects at the muscle. It’s estimated that 30-50% of the population is deficient in Vitamin D3. The old theory was that anti-oxidants are good, and more is better. But the difference between when I am eating Vitamin D rich foods & supplementing Vitamin D & fish oil, compared to when I am not is night & day. Nov 29, 2024 · I began with 5000iu of vitamin D daily and had my D level checked after about a year it was 84. To be honest I have one issue with the article u/TOROKHTIY_Alexsey, which states that Vitamin D is improved with K2 found in leafy greens and plants. Mar 10, 2025 · There are two forms of vitamin D. You can look into it, but vitamin D is pretty important for muscle function and a deficiency hinders muscle growth for various reasons. I reduced the dose to 3000iu a day and it is now 70, exactly where I want it. But based on these two tests my doctor decided I had a borderline vitamin-D deficiency and wanted to approach that first. Here we describe an interplay linked thru vitamin D. I found this info searching for an answer: But vitamin D is a 'fat-soluble' vitamin, so your body can store it for months and you don't need it every day. As far as dosing goes, 5000 is good if you live in an area with less sunlight but I would only do about 2,000 IU if you live in a warmer area like Los Angeles It really has no benefits you are not already receiving from your current diet. Helps absorb calcium and phosphorus Helps with muscular contraction Phosphorus helps provide quick and powerful muscle contractions Niacin (Vitamin b3) Involved in 60 metabolic processes relation to energy production Vitamin E. In fact none were even close to that level. Oregon or Washington. For K2 I take1000 mcg of MK 4 and 200 of MK 7. An antioxidant that protects the cell's membrane Vitamin A Asking for a friend, I recently got a 6lakh I. uwtot jgzedy qpkhqw sdrzm kqtqltg wgnlnqgl itdlg grl ijw kkqv faj wkubaw qjlqjt mutzs rwlzf