Vitamin D is one of the nutrients that play a major role in overall health and athletic performance. Unfortunately, it is also one of the most overlooked nutrients. Vitamin D supports a variety of key functions in the body. These include strengthening bones, maintaining muscle health, controlling inflammation, and much more. But most of us fail to get an adequate amount of vitamin D on a daily basis. 

Read on to know the importance of vitamin D for body transformation and overall health.

The Function of Vitamin D for Body Transformation 

Strengthens bones

You may think that the only nutrient you need for strong bones is calcium, but you should not overlook the importance of vitamin D, suggests health coach Aditya Shrivastava

Research suggests that vitamin D can boost calcium deposition into bones and make them stronger and healthier. In case of vitamin D deficiency, your body will slow down the process of depositing calcium from bloodstreams into bones. This will make your bones weak and highly prone to fracture. 

Supports muscle functions 

Vitamin D is also linked with optimal functions of muscles. The active form of vitamin D in our body binds with certain muscle cell receptors. and enhances muscle contraction. Research says that over 70 percent of athletes have some level of vitamin D deficiency. This can lead to muscle weakness and atrophy. Hence, ensure adequate intake of vitamin D for body transformation. 

Protects from heart diseases

Vitamin D deficiency can increase the risk of blood pressure and heart failure. We don’t have a clear understanding of the mechanism. It appears that vitamin D tends to improve glycemic control and lower blood pressure.

Low risk of type-2 diabetes 

Many studies demonstrate that vitamin D can improve meta cell functions, insulin sensitivity, and inflammation. These can help prevent high blood pressure and type-2 diabetes. 

The Right Amount of Vitamin D for Body Transformation 

Deficiency in vitamin D can cause many health problems such as type 2 diabetes, arthritis, sclerosis, and several other types of cancer. And as discussed before, low vitamin D in the body can impact your bones and muscles.

So how much vitamin D should you consume to prevent deficiency? 

The recommended intake of vitamin D  is 600 IU per day for men and women between 9 to 70 years of age. But this value may be underestimated, thus the current upper intake is 4000 IU per day. Research has reported that even higher intake of up to 6000 IU per day for 12 weeks has no adverse effect on health. 

Best Sources of Vitamin D for Body Transformation 

There are three major sources of vitamin D: sun, diet, and supplement 


The easiest and of course, free source of vitamin D is sunlight. When we are out in the sun, our skin forms previtamin D through UVB radiation. Then it is later converted into vitamin D in the liver. Around 10-15 minutes in sunlight is enough to maximize production of previtamin D. Darker skin colors may have to spend a little more time out in the sun for vitamin D.


There are plenty of food sources of vitamin D that you can include in your diet. Dairy, eggs, plants and fungi as well as fish like salmon are rich in vitamin D. 


Another great way to maximize the intake of vitamin D for body transformation is dietary supplements. Supplements become more important during winter when there is limited exposure to the sun.  The ideal dose of vitamin D supplement is 1000 to 3000 IU. 

About AnExtraRep

AnExtraRep is a body transformation and fitness agency headed by Aditya Shrivastava. Aditya has been into bodybuilding for the last 19 years and is known for his practical and solid knowledge. 

He is also a certified fitness trainer with I.S.S.A. 

Over the last 9 years, his company has been Transforming over 2000 people every year from body to mindset about fitness.

Aditya helps those who want to stay fit. Not only looking in great shape but also disease-free with a happier lifestyle.

Read More about AnExtraRep Body Transformation Program at AnExtraRep’s 12 Week Transformation Program