One vital nutrient for everyone, especially athletes is vitamin D. Unfortunately, not enough people ingest or acquire sufficient amounts which lead to many health implications. Adding vitamin D to ones diet is simple; go outside!
Vitamin D is actually a steroid derivative from cholesterol. Through the action of ultraviolet B rays (UVB) on a cholesterol molecule found in skin, the ‘hormone’ vitamin D is formed. Be aware, sitting outside in the sun for countless hours has severe side effects such as sun burns and skin cancer. Always use proper sunscreen when outside in the sun. Our bodies actually store vitamin D during the summer so that we have vitamin D to last us during the winter. As spring gets near, are vitamin D resources are soon depleted and we need to acquire more. Sun exposure isn’t the only source of vitamin D, it can also be ingested from food such as wild salmon, sardines, tuna, vegetables, and from enriched foods (IE: milk) or dietary supplements.
Vitamin D is a fat soluble vitamin that assists with the absorption of calcium and phosphorous in the small intestine, bone development and strength, and proper neuromuscular function. If one does not obtain adequate amounts of vitamin D, they suffer the risk of bone degradation, poor muscle tone, increased risk of infections and inflammation, increased cancer risk, and impaired brain, cardiovascular, and kidney function.
How much vitamin D should one consume? Refer to the table below provided by Health Canada and other useful information provided on their site!
Age group | Recommended Dietary Allowance (RDA) per day | Tolerable Upper Intake Level (UL) per day |
Infants 0-6 months | 200 mg * | 1000 mg |
Infants 7-12 months | 260 mg * | 1500 mg |
Children 1-3 years | 700 mg | 2500 mg |
Children 4-8 years | 1000 mg | 2500 mg |
Children 9-18 years | 1300 mg | 3000 mg |
Adults 19-50 years | 1000 mg | 2500 mg |
Adults 51-70 years Men Women | 1000 mg 1200 mg | 2000 mg 2000 mg |
Adults > 70 years | 1200 mg | 2000 mg |
Pregnancy & Lactation 14-18 years 19-50 years | 1300 mg 1000 mg | 3000 mg 2500 mg |
There is some scientific evidence which proves that vitamin D may improve athletic performance. This seems fair since vitamin D assists in strengthening bones and improved neuromuscular function. A study conducted by Cannell et al (2009) concluded that Vitamin D may improve athletic performance in vitamin D-deficient athletes. In addition, Michael F. Hollick M.D., Ph.D. (2007) concluded that increased consumption of vitamin D resulted in greater muscular strength and decreased risk of cardiovascular disease. Presently, more studies need to be done on the affects of vitamin D with athletes to further our understanding. Many studies suggest that vitamin D-deficiency decreases performance, but a limited number of studies actually increase their subject’s vitamin D intake and then monitor their results.
In conclusion, get outside and enjoy some “Sunny” vitamin D. Do it safely by wearing adequate sunscreen, and do not consume higher than normal amounts of vitamin D since it can be toxic to the body and cause hypercalcemia . Do not take a vitamin D supplement without consulting your health practitioner! Best idea, visit your doctor or nutritionist and get a blood test done to see where your vitamin D levels reside.
References:
Cannell et al (2009). Atheltic performance and vitamin D. Medicine & Science in Sports & Exercise, 41(5), 1102-1110.
Holick, M, M.D., Ph.D. (2007). Vitamin D deficiency. The New England Journal of Medicine, 357, 266-281.
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