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The Power of Vitamin D3: Vital for Optimal Health and Muscle Building

Vitamin D3, which is from the sun, plays a crucial role in maintaining our overall health and well-being. This vital nutrient has been linked to a wide range of health and muscle building benefits. Throughout this blog I will lay out the significance of incorporating sufficient (and how to get) Vitamin D3 into your daily routine, as well as highlight its numerous health benefits.

Vitamin D3 is crucial for building muscle, burning fat, optimizing health and many other positive effects:

1. Insulin Resistance and Weight Management:

Studies have shown a clear association between Vitamin D deficiency and insulin resistance, a condition that impairs the body's ability to effectively utilize insulin. Insulin resistance is the primary cause of Type II Diabetes, which is a major problem ravaging America right now. Correcting Vitamin D3 deficiency has been found to significantly improve insulin sensitivity, promote weight reduction and improve overall health (1). Thus it becomes paramount that you ingest an adequate intake of Vitamin D3 (daily), along with a healthy lifestyle of exercise and nutrition, in order to manage / prevent conditions like diabetes and metabolic syndrome.

2. Psychological Well-being:

With all the crave around Mental-Health awareness these days, there doesn’t seem to be a huge emphasis on Vitamin D3 and the role it plays. Simply stated, Vitamin D3 influences our mental well-being. Deficiency in this vitamin has been identified as a potential risk factor for depression and other psychological disorders. Malfunctions in the neuroendocrine or central nervous systems can be attributed to Vitamin D deficiency, underlining the importance of maintaining optimal levels of this nutrient (2). This could be one major reason why, during the Covid-19 Scamdemic, people were struggling so much without getting out into the sun! Staying indoors all day, for zoom and fear, will surely lead to a deficiency!

3. Blood Sugar Regulation and Inflammation:

Similar to insulin resistance, since blood sugar plays a primary role, blood sugar irregularities can lead to chronic inflammation, which is a significant contributor to various health problems. Chronic inflammation means you will suffer from high levels of cortisol, which is a stress hormone that wreaks havoc on your overall health! Studies have demonstrated that Vitamin D3 helps regulate blood sugar levels, reducing the risk of inflammation and associated complications (3). By optimizing Vitamin D levels, we can potentially mitigate the risk of developing conditions like cardiovascular diseases, autoimmune disorders and fat accumulation. For example, if your body has high levels of inflammation, and thus high levels of cortisol, it will not be in an anabolic state that is required for lean muscle growth. Without this, you will experience a significant amount of fat and weight gain! Not good for your looks nor your health!

4. Best Sources of Vitamin D3:

So what happens if you can’t get in the sun? Or what happens if you always wear sunscreen that blocks UVB rays (I will leave this topic for another day!!)? This is where supplementation and food sources can also provide this essential nutrient. Good quality marine sources, such as fatty fish like salmon, mackerel, and sardines, are excellent sources of Vitamin D3. Other foods fortified with Vitamin D, such as dairy products, cereals, and orange juice, can also contribute to our daily intake. There are a wide array of foods that can provide you with vitamin D, and the content will always vary based on the brand, type of food, and how the food was grown/harvested/killed.

Additionally, supplementation may be necessary for individuals who do not get out in the sun often, or are not eating a high-quality diet!

Here is a list of some high Vitamin D3 foods:

  1. Fatty fish (salmon, mackerel, sardines)

  2. Cod liver oil

  3. Canned tuna

  4. Egg yolks

  5. Fortified dairy products (milk, yogurt, cheese)

  6. Beef liver

  7. Pork

  8. Shrimp

  9. Oysters

  10. Rainbow trout

Vitamin D3 is a vital nutrient that offers numerous health benefits, ranging from improved insulin sensitivity, weight management, muscle building, enhanced mental well-being, optimized health and more… By ensuring an adequate intake of Vitamin D3 through dietary sources or supplementation, we can optimize our overall health and reduce the risk of various chronic conditions.

Note: Always consult a healthcare professional before making any significant dietary or supplementation changes.


1. Xu Z, Gong R, Luo G, Wang M, Li D, Chen Y, Shen X, Wei X, Feng N, Wang S. Association between vitamin D3 levels and insulin resistance: a large sample cross-sectional study. Sci Rep. 2022 Jan 7;12(1):119. doi: 10.1038/s41598-021-04109-7. PMID: 34997087; PMCID: PMC8741779.

2. Guzek D, Kołota A, Lachowicz K, Skolmowska D, Stachoń M, Głąbska D. Association between Vitamin D Supplementation and Mental Health in Healthy Adults: A Systematic Review. J Clin Med. 2021 Nov 3;10(21):5156. doi: 10.3390/jcm10215156. PMID: 34768677; PMCID: PMC8584834.

3. Haidari F PhD, Zakerkish M Dmd, Karandish M PhD, Saki A PhD, Pooraziz S Ms. Association between Serum Vitamin D Level and Glycemic and Inflammatory Markers in Non-obese Patients with Type 2 Diabetes. Iran J Med Sci. 2016 Sep;41(5):367-73. PMID: 27582585; PMCID: PMC4967480.

Thank you for reading!!

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