The Effects of Vitamin D Supplementation on Muscle Strength

Vitamin D Deficiency in Cystic Fibrosis: A New Theory?

The effects of vitamin D supplementation on muscle strength are still controversial. There have been several studies conducted which show no effect of vitamin D supplementation on muscle strength. However, there are other studies which do not support these findings. Some researchers believe that it may be due to the fact that some participants were taking multiple vitamins at the same time and thus could not get enough from one source of vitamin d. Others believe that the results might be due to inadequate sample size or the subjects were doing something else besides exercising.

In any case, it seems like vitamin D is not necessary for building muscle mass and strength.

But what does all this mean? Does it really matter if vitamin D doesn’t affect muscle strength?

Maybe not, but I think there’s another reason why you might want to take a look into this topic.

Why You Might Want To Take A Look At Vitamin D And Muscle Strength?

If you’re a bodybuilder, then maybe you need to take a closer look at your diet. If you’re someone who trains regularly and wants to build muscle mass, then perhaps you should start supplementing with vitamin D. Here are some reasons why:

You don’t want to go through the pain of getting sick from eating contaminated food. (I’m looking at YOU, Subway!

Vitamin D seems to help in the fat loss process. So if you need to get that last layer of stubborn body fat off, you might try taking vitamin D.

Some studies show that people with low vitamin D levels are more likely to suffer from depression and other mood disorders. Since training is a great way to improve your mood, it would be best if you increase your levels of vitamin D.

You don’t want to lose any muscle! Maintaining your muscle mass is extremely important for your overall health.

In addition to exposing large amounts of skin to the sun, you should also take a vitamin D3 supplement daily. According to WebMD,

Vitamin D3 is the chemical that comes from sunlight and is converted into Vitamin D in your body. Foods such as some types of fish (mackerel, salmon, tuna), beef liver, and cheese all contain a form of Vitamin D. But unlike other vitamins, your body can actually produce its own Vitamin D from the sun. Your skin makes Vitamin D after it is exposed to the sun.

How much Vitamin D you make depends on how dark your skin is, the time of day, season, and geographic location. People with darker skin make less Vitamin D and people who cover their skin make less than those who do not.

so take advantage of this natural resource! If you don’t know how much time you need to expose your skin, start off with a small amount and gradually increase the time as you get a better understanding of how your body is reacting.

You may be able to enjoy better blood flow and possibly stronger bones. You’ll definitely be giving your immune system a huge advantage.

Vitamin D helps maintain strong bones. If you’re deficient in this nutrient, then you run the risk of developing osteoporosis.

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Osteoporosis is a very common bone disease that results in weak and brittle bones. In fact, the National Osteoporosis Foundation states that

46 million Americansthink they may have osteoporosis or low bone mass. That’s two-thirds of American women older than 50 and one-third of men older than 50! The scary thing is, experts believe that over 80% of these people don’t know they have it!

Poor thing, you didn’t ask for this curse. And don’t worry, with proper supplementation, you can reduce your chances of getting it or even reverse it! So start taking a multi-vitamin, increase the amount of calcium you’re consuming and get enough sun or D3 supplements.

Just remember that it’s best to expose large amounts of your skin to the sun (back, chest and legs are best) for short periods of time at least three times a week. If you’re taking D3 supplements, it’s best to take between 2000-5000IU’s a day. Make sure to stay hydrated so your kidneys don’t have problems with all this extra hydration!

Of course, you’ll need to get a blood test from your doctor to see if you’re deficient in the first place. So make an appointment and get to it! You’ll feel much better once you get out of that funk.

Now that we got that out of the way, let’s talk about something more pleasurable: women and how to attract them.

I don’t think I have anything really revolutionary to tell you. Most of it is common sense and stuff you probably heard a million times before in different forms. But as the adage goes, “the common sense is not so common.”

So in the next few paragraphs I’m going to tell you the best way that I have found to meet women. These tips aren’t guaranteed, but if you follow them you’ll definitely be in a better position than you were before.

Go To Places Where You Can Meet A Lot Of Women

Have you ever seen that show called Deadliest Catch on the Discovery Channel?

It follows a bunch of crab fishermen around as they go about their job.

Some of these guys are real characters. They work, drink, fight, and fish. Sometimes all at the same time. They live life to the fullest!

At least during the few months that they’re not frozen in ice.

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The point is, they’re out there catching crab everyday. No matter what else happens they’re getting a certain amount of crab each day. It’s just part of their routine.

You can apply this concept to meeting women. If you go to the gym on a regular basis, start talking to some of the women that are there. Don’t focus on any one girl in particular. Just chat them up as you’re doing your exercises.

Then when you see another woman that you’re interested in, go talk to her.

It’s funny how guys will spend hours working out and never have any intention of meeting anyone. Yet they still go because it’s part of their routine.

The same concept applies to any other place you may frequent. It can be the grocery store, coffee shop, book store, or even the library. Just go through your daily routine and chat up women that you find attractive.

Of course if you really want to increase your chances just go to places where there are a lot of women and very few men. For example, a co-ed gym or a big party.

Make The First Move And Don’t Be Afraid

This is one of the biggest reasons why guys don’t get anywhere with women. It’s so easy to say but it’s so difficult to actually do.

Most guys get so nervous that they completely forget everything that they wanted to say.

Of course you might be afraid of getting rejected, I mean who wants to experience that type of pain?

Well, the best way to get over this fear is to do a lot of approaches. Go up to enough women and eventually your mind will understand that everything will be alright. It’s just like when you were a kid and you were afraid of the dark. You probably still feel a twinge of fear when the lights go out, even if only for a split second.

The more you do it, the better you’ll get and the less nervous you’ll be. Who knows, you might even start to enjoy it.

The funny thing is most guys will avoid approaching because they don’t feel confident. They’ll make up all sorts of excuses as to why they don’t do it. The truth is, if you want to improve your chances with women, you’re going to have to get over this fear.

If you haven’t guessed it already, my favorite approach is the direct approach. It gets the point across quickly and efficiently. You don’t waste anyone’s time and you eliminate any possibility of getting a “no”.

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It goes something like this:


Random comment about anything (something about the environment)

Comment on her looks

Ask for her number or ask her if she wants to grab a coffee

Your approach is going to differ based on your style and personality. Some guys are more comfortable with being direct while others prefer to be a bit more indirect.

The important thing is that you find a style that works for you and you have confidence in it.

If you’re more comfortable being indirect, then I recommend the following:


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Make eye contact & smile

Casually walk up and start talking about whatever environment you’re in (movie, concert, party, store, etc…).

If you make eye contact and she doesn’t look away, then go for it. If not, then just talk to her as if she were a friend.

You can even talk to her friends first to break the ice. Eventually, you want to isolate her from her friends. Try to get her number or get her to agree to go on a date with you.

Don’t worry about being the center of attention. If anything, being the center of attention is going to make her feel uncomfortable. You just need to have enough confidence that she won’t see you as a threat.

Once again, the more you do this, the better you’ll get because you’ll gain more confidence with each successful approach.

What To Do On The Date

I’m not going to get too much into this since I already have an entire section dedicated to this (see the link below). Follow the steps in that article and you can’t go wrong.

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What To Do On A Second Date

This answer is almost exactly like what to do on a first date. All I would advise is to take it slower and don’t attempt anything risque’.

A Second Date Checklist:

No heavy kissing

No touching her chest (if she allows this, then you’re doing well)

No removing clothing (this should go without saying)

What To Do On The Third Date

Again, nothing has changed. By now you’ve probably done a lot more than most people, but there are still some limitations. These limitations will start to disappear with time. Just don’t rush things and be patient.

What To Do On The Bed

These are just a few suggestions of what you can do once you get her in the bedroom. Again, explore and have fun. Be creative and most importantly be safe.

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Play around with her body. Lick, kiss, suck, and nibble on various parts of her body. Find out what she likes and what she doesn’t like. Find her erogenous zones and have fun.

Start with something slow and passionate. Make sure you’re always leading the situation so that way you’re in control of everything that’s happening. There is nothing worse than a half-assed attempt at trying something new when it’s really your partner that wants to try something and you’re just going through the motions. That will quickly kill the mood, will make her feel self-conscious, and quite honestly it just isn’t any fun for either of you.

Once you’ve fully explored kissing, licking, sucking, and nibbling it’s time to move on to the next phase of your foreplay.


This term describes using your tongue on her butt. It’s likely that she’s never had anyone do this to her before and it’s something that most people are a bit insecure about, but this isn’t something you should bring up. She’ll feel extremely awkward and most likely won’t allow you to do it. Instead, you have to work your way up to it.

Start by kissing and licking other parts of her body while saying something like, “I’ve always wanted to try this.” The idea that you might have always wanted to try it, but never had the chance to will make her believe that you’ve done this with other girls before. Of course, this isn’t entirely a lie since you have practiced this move numerous times with your right hand.

After your initial statement, her mind will subconsciously accept that it’s something you’ve done before and she won’t be as weirded out or insecure about the situation. Now that you’ve gotten past that, warm her up by kissing her lower back and butt. Rubbing her clit and fingering her or him may help with this process.

Once she is warmed up and wet, you can go for the real thing. It may seem strange, but using a bit of syrup will make everything much easier. Apply it to her butt (but not too much) and begin licking and kissing her. Be careful about your teeth, and just like with her genitals, slowly build up speed and pressure.

If she seems to enjoy what you’re doing, stick with it. Otherwise, try something else. Analingus can be a bit of an acquired taste and it may take her some time to get into it.

Stick with it, and soon enough you’ll be licking her from the front and back, or as I like to call it: breakfast.

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What To Do With Her Clitoris

There are a few different ways you can approach her clit and labia. You can go slow and soft, or fast and hard. You can start small and build up, or go all in right away. There are many combinations of actions and speeds that you can try so have fun with them.

Here are just a few ideas of things you can do. Remember, if at any point she tells you to stop or that something hurts, then STOP and focus on something else.

Softly circle her clit with the tip of your tongue. Start very slow and softly, and gradually increase speed and pressure.

Stick your tongue out as far as you can, and flick it back and forth as fast as you can.

Begin very lightly licking around the outside of her labia and vaginal opening. Softly flick your tongue from side to side, up and down, and in circles.

Start gently sucking on her clit, and increase the pressure you apply with your mouth. Try quick, fast succions, or soft long ones. Vary the length of time between applying pressure and releasing it.

Lightly rub your finger back and forth over her clit and labia. Apply more and more pressure, until you apply enough that you’re almost massaging it.

Press your tongue flat and hard against her opening (try not to poke any body parts inside), and move it from side to side. Combine this with sucking on her clit, and moving your finger in circles.

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There are many other things you can try, like combining techniques, trying new positions, adding “insertions” into the mix, and more. If you can think of it, try it out and see how she reacts.

Have fun, be safe, and remember: Respect her wishes at all times. If something makes her uncomfortable, don’t do it again.

If you’re going down on a girl, it’s important to keep these things in mind:

She’ll let you know what she likes and doesn’t like. Listen to her if she tells you to stop doing something. Don’t be afraid to ask if you’re unsure about something.

Start slow. Tease her. Don’t just dive in, you’ll have plenty of time to finish her off. Take it slow and easy.

Use lots of lube. This will not only make things easier, but can also increase the sensation for her. Use oil, saliva, hand lotion, etc…

whatever you can find. Just make sure you’re using something.

Don’t forget about the rest of her body!

Sources & references used in this article:

The effects of vitamin D supplementation on muscle strength and mobility in postmenopausal women: a systematic review and meta‐analysis of randomised controlled … by M Abshirini, H Mozaffari… – Journal of Human …, 2020 – Wiley Online Library

Effect of vitamin D supplementation on muscle strength: a systematic review and meta-analysis by …, K Mengersen, JD Paratz, D Kandiah… – Osteoporosis …, 2011 – Springer

Acute effects of vitamin D3 supplementation on muscle strength in judoka athletes: A randomized placebo-controlled, double-blind trial by …, R Cloak, GS Metsios, D Gould… – Clinical journal of …, 2016 –

Effects of Vitamin D Supplementation on muscle strength in athletes: a systematic review by C Chiang, A Ismaeel, RB Griffis… – The Journal of Strength & …, 2017 –

Effects of vitamin D3 supplementation on muscle strength, mass, and physical performance in women with vitamin D insufficiency: a randomized placebo-controlled … by LS Bislev, LL Rødbro, L Rolighed, T Sikjaer… – Calcified tissue …, 2018 – Springer

Effect of vitamin D supplementation on muscle strength, gait and balance in older adults: a systematic review and meta‐analysis by SW Muir, M Montero‐Odasso – Journal of the American …, 2011 – Wiley Online Library

Effects of vitamin D supplementation on upper and lower body muscle strength levels in healthy individuals. A systematic review with meta-analysis by PB Tomlinson, C Joseph, M Angioi – Journal of science and medicine in …, 2015 – Elsevier