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Vitamin D

Unlike many nutrients, vitamin D is manufactured in the body, generally as a result of exposure to sunlight. Those who dwell in sunnier climes or who drink milk fortified with the vitamin may believe that their D levels are topped off. But that may not be true, either. Just about everyone could benefit from vitamin D supplementation.

In addition to a slew of health benefits too lengthy to list here, vitamin D provides specific benefits to those trying to add muscle mass. In the body, vitamin D is converted to 1,25-dihydroxyvitamin D, a steroid hormone, which helps to increase muscle mass by increasing muscle contractions and protein synthesis. Vitamin D also helps boost testosterone levels and immune function. Finally, like a little sunshine itself, vitamin D is beneficial for improving your mood. This is particularly true for those who suffer from seasonal affective disorder.

Dose: Take2,000 to 5,000 IU daily with meals.