Vitamin D and sport: benefits and performance advice

Vitamin D, also called sunshine vitamin, is a very important vitamin for athletes, which must be checked regularly, mainly during the winter period. Indeed, vitamin D deficiency is common in athletes, and can lead to health problems, and a drop in performance, especially in endurance sports, indoor sports, bodybuilding, or sports. of fight.

This article aims to explain to you what are the benefits of vitamin D in athletes, the best sources to obtain vitamin D, and when to take vitamin D when you suffer from a deficiency.

 Vitamin D: definition

Vitamin D is a fat-soluble vitamin, which acts as a hormone influencing the activity of many body functions. It plays an important role in bone health, gene expression, cell growth, and the immune system. Also, vitamin D is now recognized as important for optimal muscle function.

In addition, most of the tissues and organs of our body have vitamin D receptors, which activate mechanisms essential to the good health and functioning of the body. As a result, this vitamin acts on more than 2000 genes involved in cell growth, immune function and protein synthesis.

Vitamin D exists in two different forms in nature:

  • D3 (cholecalciferol), which is produced by the skin of our body.

  • D2 (ergocalciferol), which is the equivalent of vitamin D3, but produced by plants.

In France, the recommended vitamin D requirements for adults (men or women) are 15 micrograms per day, or 600 IU. It should be noted that these recommendations also extend to the sports population, and to pregnant women.

NB: Vitamin D supplements now contain vitamin D3, as it seems to be more effective than vitamin D2. However, food products fortified with vitamin D most often contain vitamin D2 because it is cheaper to market.

 Sources of Vitamin D

The vitamin can be provided by exposure to the sun, and by food.

Sun exposure

In our body, the main source of vitamin D comes from exposure to ultraviolet B rays from the sun (UVB). For this reason, it is often called “the sunshine vitamin”.

So, regular sun exposure is the most natural way to get enough vitamin D. 10-30 minutes of sun exposure for arms and legs, between 10 a.m. and 2 p.m., 2-3 times a week , is recommended to prevent deficiencies.

Because it is difficult to be exposed to the sun in winter, only 1 in 4 adults reaches the recommended vitamin D threshold in France. Athletes are equally affected by the lack of vitamin D. Insufficient levels of vitamin D are frequently found in athletes who train mainly indoors, such as those practicing bodybuilding, crossfit, or indoor sports, but also in outdoor athletes (cycling, running, triathlon, football).

Foods Rich in Vitamin D

Vitamin D can also be found in food, especially in the following foods:

  • Oily fish (salmon, mackerel, sardines, tuna).

  • Egg yolk.

  • Food products fortified with vitamin D (dairy products, cereals, dietary yeast).

  • Cod liver oil.

  • Organ meats (liver).

However, getting enough vitamin D from food alone is complicated. Indeed, most foods containing vitamin D will be able to provide you between 40 and 150 IU per serving, which does not meet the recommended daily requirement of 600 IU per day.

If you don’t get enough sun exposure, especially in winter, you may suffer from vitamin D deficiency. In this situation, you may be recommended to take a supplement, such asCod liver oilor a dietary supplement vitamin D3.

READ: Sports nutrition: the complete guide

Benefits of vitamin D in athletes

Vitamin D is crucial for the good health and proper functioning of the body, due to its essential roles in:

  • Bone health, in particular by increasing the absorption of calcium by the digestive system.

  • Muscle growth.

  • The cardiovascular system.

  • Immune function.

  • The regulation of theinflammation.

  • Protein synthesis.

All of these benefits can therefore influence athletic performance. For this reason, supplementing with vitamin D in case of deficiency leads to improved muscle performance and endurance. Indeed, a lack of vitamin D can disrupt recovery, especially in the event of injury, and can increase the risk of falling ill.

Therefore, taking a vitamin D supplement in athletes with a deficiency can help increase muscle strength, sports performance, and reduce the risk of injury.

If you’re not lacking in vitamin D, there’s no point in taking a supplement, as it won’t improve performance.

READ: Dietary supplements in sport

 Vitamin D deficiency

To know if you lack vitamin D, it is necessary to carry out a blood test, in order to measure the blood levels of vitamin D (D2 + D3) in the blood.

The different blood levels of vitamin D are classified as follows (AIS source):

  • Vitamin D deficiency (< 20 ng/ml).

  • Insufficient vitamin D level (between 20 and 30 ng/ml)

  • Sufficient vitamin D level (> 30 ng/ml).

  • Ideal level of vitamin D (between 30 and 70 ng/ml).

  • Toxic level of vitamin D (> 150 ng/ml).

NB: A higher status may be advisable for athletes to allow a greater margin of safety in order to optimize performance. Some agencies working with elite athletes often set their own thresholds for desired vitamin D concentrations.

Signs of vitamin D deficiency

Vitamin D deficiency can lead to several health problems, including the following signs:

  • Increased risk of bone damage (fractures).

  • Chronic muscle and joint pain.

  • Respiratory tract infections.

  • Chronic fatigue, with difficulty recovering from training.

There is also ample evidence that vitamin D supplementation in athletes with low vitamin D levels may have beneficial effects on athletic performance, particularly with respect to strength, power, reaction time, and balance.

Athletes most at risk of developing vitamin D deficiency are those who:

  • Most often train indoors (bodybuilding, crossfit, indoor sports).

  • Train early in the morning, or late at night.

  • Have dark skin pigmentation.

  • Live further north.

  • Wear clothing to practice that covers most or all of their body.

  • Regularly use full-screen sunscreen.

  • Suffer from a gastrointestinal pathology (celiac disease, irritable bowel syndrome).

Thus, too low levels of vitamin D are frequently found in athletes, and in many sports: running, cycling, bodybuilding, crossfit, combat sports, basketball, football, swimming, dance.

READ: Iron deficiency in athletes

 When and how to take vitamin D?

For athletes who perform a blood test finding low levels of vitamin D, it is advisable to take vitamin D as a dietary supplement, for health and performance. If you are in this situation, it is important to discuss it with your doctor to determine the dose of vitamin D to take to make up for your deficiency.

Dietary supplement

Most supplements are available in capsule or ampule form. It is advisable to take vitamin D with meals, as absorption appears to be better when combined with the consumption of foods containing fats. Because vitamin K and vitamin D work synergistically on bone tissue, some supplements include vitamin K2 along with vitamin D.

Depending on the time of year, athletes with vitamin D deficiency may need 2000 IU/day for 1-2 months to restore their status. Subsequently, the vitamin D status should again be checked with a blood test.

Sun exposure and diet

When possible, it is advisable to favor natural exposure to the rays of the sun, and an intake of foods rich in vitamin D. For example, 30 minutes of exposure to the sun in the summer at noon can bring up to 20,000 UI. The commonly recommended daily dose of vitamin D is 600 IU, or 15 micrograms.

Because the status of vitamin D is influenced by other nutritional factors, it is important to check for the possible presence of other deficiencies, in particular that of magnesium. Magnesium aids in the activation of vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones.

If you are not deficient, you should not take vitamin D, unless your doctor recommends it and justifies its use.

Side effects

Certain side effects may be associated with excessive vitamin D intake, including:

  • Overexposure to UVB (natural sunlight), which can lead to sunburn and skin cancer.

  • Hypercalcemia (accumulation of calcium in the blood), which can cause vomiting, frequent urination, general tiredness, and kidney stones.

For these reasons, it is not recommended to take high doses of vitamin D as a dietary supplement if you do not suffer from a deficiency, without medical advice.

In some cases, your doctor may advise vitamin D supplementation in the winter months, for prevention, if you are in the population at risk of developing low levels of vitamin D.

You can find my YouTube video on vitamin D in sport here:

Any other questions after reading this article? Do not hesitate to write me your questions and comments at the bottom of the page.

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