Are you D-efficient? Why, what and when do you neeD it?

If the title didn’t already give it away, I’m talking about vitamin D.

Vitamin D is an essential micronutrient which acts as a hormone in the body and is responsible fore regulating important functions in an athlete’s body. Vitamin D is associated with muscle strength, bone health and cell growth to name a few. Getting adequate vitamin D will be of great interest to any athlete who embraces performance goals, consistency and longevity.

Vitamin D is an essential micronutrient which acts as a hormone in the body and is responsible fore regulating important functions in an athlete’s body. Vitamin D is associated with muscle strength, bone health and cell growth to name a few. Getting adequate vitamin D will be of great interest to any athlete who embraces performance goals, consistency and longevity.

Topics Covered

1. Importance for athletes
2. How do we get Vitamin D?
3. How is vitamin D processed in our body?
4. What supplements to complement with vitamin D?
5. When to take vitamin D?
6. Recommendation

1. Importance for athletes

• Testosterone levels

Calcitriol as mentioned above functions as a steroid hormone in the body.Lower vitamin D levels are associated with low levels of testosterone.Research has clearly concluded that there is a direct correlation between increasing vitamin D intake and testosterone levels.

• Boosts metabolism

Helps to control blood sugar and improve insulin resistance which would aid fat loss.

• Power production

Improved mitochondria function. Mitochondria is the power station within each cell of the body and is responsible for the production of ATP which is required in large quantities by athletes.

• Increases immunity and controls inflammation

Reduces risk of infectious diseases by strengthening the immune system by activating the key peptides in your immune system that trigger a anti-microbial response.

Vitamin D promotes T cells to prevent the development of autoimmune diseases. Autoimmune disease is a situation where your immune system gets stressed and begins to attack one’s own tissues inside of diseases causing pathogens. Multiple sclerosis is an example of an autoimmune disease.

Helps to fight off the cold and flu. Some research shows that supplementing vitamin D is actually more beneficial than supplementing with vitamin C to fight off the common cold. Increasing my Vitamin D intake and cold showers (WTF?) during the winter and flu season has been a game changer. (More on cold showers later)

• Mood and energy

Regulates mood which helps to reduce depression and anxiety. Lack of energy can be a result of many biological factors but supplementing with vitamin D could be a good start to see how you respond.

• Better cognition

Plays a vital role in regular brain functions such as regulating oxidative stress and maintaining cellular homeostasis.

2. How do we get Vitamin D?

• Sunlight

-Our skin contains a type of cholesterol that acts as a precursor to produce vitamin D3 when exposed to ultraviolet B(UVB) rays from the sun through a chain of reactions

-People with darker skin need to spend more time in the sun due to the presence of more melanin which is a compound that prevents the production of vitamin D.

-Age has an impact on the efficiency of production of vitamin D within the body.

-The closer you are to the equator, the more vitamin D you will produce as the sun’s rays are closer to you.

-Most glasses block the wavelength required to produce vitamin D.

-Clothing and sunscreen can partially of fully block the production of vitamin D.

-Weather seasons affect the absorption of vitamin D effectively.

• Food sources

-Fatty fish and seafood are rich in vitamin D.

-Vitamin D is measured in IU( international units) and an intake of 1000–4000IU is deemed sufficient for optimal biological function. Here’s a summary of some of the Vitamin D rich foods that must be included in any athlete’s diet.

• Supplements

-Vitamin D3 is the most effective as it is more potent.

3. How is Vitamin D processed in our body?

Our body’s vitamin D is stored in fat cells after being absorbed until needed. Live and kidneys transform the available vitamin D into calcitriol. Calcitriol is the active form of Vitamin D our bodies need.

4. Compliment vitamin D with,

• Vitamin K

Ensure that calcium you get from food is used in your bones and works together with vitamin D to strengthen and maintain bones. Leafy green vegetables like kale and spinach, liver and eggs are rich in vitamin K

• Zinc

Works together with vitamin D to strengthen bones.

• Calcium

Without adequate levels of vitamin D, the body can only absorb 10–15% of calcium which could cause bone health issues

5. When to take vitamin D?

Vitamin D does not dissolve in water and therefore needs to be consumed with meals for optimum absorption. This is because vitamin D is a fat soluble vitamin which is effectively absorbed with high-fat foods. Nuts,eggs and Avocados are great sources of fat.

Taking it with your biggest meal is ideal may it be morning, noon or night. However, taking it in the night could affect the release of melatonin which regulates the quality of sleep. So my suggestion is to take it in the morning, consistently.

Recommendation

To get enough Vitamin D from food sources, you would need 3 cups of raw UV exposed portobello mushrooms or salmon and therefore, if you train regularly and you cannot meet your vitamin D intake via food, supplementing vitamin D would be the best option.

Here’s what I’ve been using for the last year and would highly recommend Note that this is an affiliate link, so if you do not wish to go through the link, just google it.

Supplements come in 1000IU, 2000IU, 5000IU and 10,000IU. Therefore, make sure you read the label before you purchase it. Most retail pharmacies do not have more than 1000IU in stores, so your best bet is to purchase it from Amazon or iherb.

Doctor’s Best Best Vitamin D3 5000Iu 180 Sg

Bottom line: Consume more vitamin D.

Don’t be D-efficient.