Studies show that 77%
of the population is vitamin D deficient. Without vitamin D, your body
can’t respond accurately to physiologic and pathologic processes. It allows calcium to be absorbed efficiently, prevent bone
breakdown, improve muscle building, and regulate our cell’s functions. You’ll
likely experience muscle weakness, pain, impaired balance, increased risk of
fractures, and decreased physical performance if you’re deficient.
Sources
Interestingly enough, the most documented
cause of deficiency is from a lack of sun exposure. The sun is our greatest
source of vitamin D which can be a problem during the winter months.
Fortunately, there are some food sources of vitamin D:
·
Natural sources: salmon, fatty fish, egg yolks,
·
Fortified Sources: cereals, milk, and orange
juice.
Keep in mind, absorption is only about 50%
effective from diet. Much of the vitamin is lost during digestion. Due to this,
a combination of supplementation, diet, and sun exposure is recommended.
So how much is too
much?
·
Consult with your doctor first and follow their
recommendations for supplementation.
·
Toxicity of vitamin D is rare and often unlikely.
o
Because your body is constantly using it, it
doesn't build up quickly in the body.
·
It's been stated that taking 10,000IU a day would
take months or even a year to cause toxicity.
How can it help an
athlete?
·
Promotes muscle growth and strength.
·
Minimization of stress fractures.
·
Keeps bones strong and less likely to break with
any stress put on them during a workout, game, etc.
·
Reduces the risk of cancer, arthritis, heart
disease, diabetes, and any autoimmune or infectious disease.
Vitamin D is embedded in a lot
of our body functions. Since it's not a vitamin we readily get in our diet, it
really should be supplemented. It's good to maintain an adequate baseline since
vitamin D is used up very quickly in our bodies. Remember that toxicity is
rare, so as long as you stick to a maintenance level, you'll be optimizing your
body's performance. It’s important to get vitamin D from your diet and
sun exposure, but to make sure you get enough, be sure to supplement!
References
Ogan, Dana, and Kelly
Pritchett. "Vitamin D and the Athlete: Risks, Recommendations, and
Benefits." Nutrients 5.6 (2013): 1856-868. Web.
Hamilton, Bruce.
"Vitamin D and Athletic Performance: The Potential Role of Muscle." Asian Journal of Sports Medicine
Asian J Sports Med 2.4
(2011): n. pag. Web.
Bio: Kristen Peterson is a
Registered Dietitian-Nutritionist currently working in nutrition counseling and
studying to become a Certified Personal Trainer. She aspires to work with
weight loss and help clients reach their goals. She also maintains a blog
filled with nutrition information and healthy, tasty recipes: www.kpcreations.com
