What is Vitamin D? Here is some background information:
- Fat soluble vitamin meaning that the body stores excess amounts for later use opposed to water soluble vitamins which get flushed out through the system
- Functionally it acts as a hormone with a similar structure as steroid hormones
- Known to be important for optimal muscle function as well as playing an important role in bone growth and repair, cell functioning, neuromuscular immune functioning and the management of inflammation.
- It is produced in the body when your skin is exposed to sunlight
- Not “just a vitamin”, but rather the only known substrate producing multiple effects related to functions in the body.
- Important to ensure adequate intake of calcium and vitamin D together to ensure bone health
- Vitamin D is needed for absorption of calcium
Why is it important to athletes specifically?
- Vitamin D has been shown to improve athletic performance (International Medicine & Science in Sports & Exercise, 2009)
- A related finding noted that peak athletic performance occurs during summer sun exposure when your body produces the most Vitamin D
- Been shown to increase the size and percentage of “fast twitch” muscle fibers playing a huge role in generating quick bursts of speed and power
- Supplementing vitamin D in athletes with sub-optimal levels may have beneficial effects on athletic performance in particular strength, power, reaction time and balance (AIS)
- A deficiency can lead to several health issues including increased risk of bone injuries, chronic musculoskeletal pain and viral respiratory tract infections
- Deficient athletes tend to have a higher incidence of stress fractures according to the Cleveland Clinic
References
1) Australian Institute of Sport (AIS) – “Fuelling your success – Vitamin D”
2) Institute of Medicine, 2010
3) Medicine & Science in Sports & Exercise: Athletic Performance & Vitamin D (John Cannell, 2009) May 2009 - Volume 41 - Issue 5 - pp 1102-1110
4) International Journal of Sport Nutrition & Exercise Metabolism; “Should We be Concerned About the Vitamin D Status of Athletes?” K.S. Willis et al.; 2008 5) Cleveland Clinic –“ Vitamin D deficiency Hazardous to Athletes’ Health & Performance”
Guest Blogger: Liz Wray, USD Dietetic Intern
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