Athletic Performance and Vitamin D Supplementation

Vitamin D has a number of vital functions within our body. 

Recently published review suggests one more thing – supplementation may enhance athletic performance in vitamin D deficient athletes.  This review examined studies looking at physical performance and vitamin D levels and they found that some measures of physical performance were directly related to vitamin D levels in the body.  The authors of this review indicate that vitamin D may help prevent stress fractures, chronic musculoskeletal pain, respiratory tract infections (those who exercise heavily are at an increased risk) and several chronic diseases related to vitamin D deficiency.  Older adults, in particular, may benefit from adequate vitamin D levels through improved neuromuscular functioning, including better balance.

Vitamin D Deficiency
Unfortunately, vitamin D deficiency is a widespread problem, even among healthy adults.  How do you know if you are vitamin D deficient?  Get tested for 25(OH)D.  Though deficiency is commonly quantified as having a 25(OH)D concentration of <20 nanograms per milliliter (ng/mL), some scientists believe that level needs to be raised and that ideal levels may be above 50 ng/mL.  Indoor athletes – gymnasts, wrestlers, basketball players etc. need to be especially cognizant of their vitamin D levels.

Athletes should include a vitamin D supplement in their daily regimen of at least 1000 to 2000 IU of vitamin D3.  A multivitamin with just 400 IU is not enough and it can be very difficult to get enough vitamin D from food.  A liquid vitamin D3 supplement could easily be added to a daily protein shake or smoothie.

Source:  Med Sci in Sports & Exerc 2009;1102-1110.