Reaching Optimal Performance: Use of Vitamin D for Athletes

Numerous studies have found a strong relation between Vitamin D and optimal muscle function. These same studies have, also, found that many athletes are deficient in Vitamin D.

Vitamin D is vitally important for humans of all ages. However, for athletes, Vitamin D can help them perform at a much higher level while also reducing the risk of injuries. But before you head to the beach for your Vitamin D fix, read on to learn about the use of Vitamin D for athletes.

Importance of Vitamin D

Vitamin D is essential for the development of healthy bones in people of all ages. It helps the body absorb calcium, which in turn aids the development of bones in kids and then helps to keep them healthy as we grow older.

The importance of having a strong musculoskeletal system cannot be underestimated in athletes of all levels, as it provides a fundamental foundation for them. However, many studies found that many athletes suffer from a Vitamin D deficiency which can have a negative impact on their performance and put them at increased risk of injuries.

Benefits of Vitamin D for athletes include:

reduced inflammation resulting in quicker recovery times
increased exercise capacity
increased muscular strength
improved physical performance
reduced risk of musculoskeletal issues such as fractures

$Numerous studies have found a strong relation between Vitamin D and optimal muscle function. These same studies have, also, found that many athletes are deficient in Vitamin D. Vitamin D is vitally important for humans of all ages. However, for athletes, Vitamin D can help them perform at a much higher level while also reducing the risk of injuries. But before you head to the beach for your Vitamin D fix, read on to learn about the use of Vitamin D for athletes. Importance of Vitamin D Vitamin D is essential for the development of healthy bones in people of all ages. It helps the body absorb calcium, which in turn aids the development of bones in kids and then helps to keep them healthy as we grow older. The importance of having a strong musculoskeletal system cannot be underestimated in athletes of all levels, as it provides a fundamental foundation for them. However, many studies found that many athletes suffer from a Vitamin D deficiency which can have a negative impact on their performance and put them at increased risk of injuries. Benefits of Vitamin D for athletes include: • reduced inflammation resulting in quicker recovery times • increased exercise capacity • increased muscular strength • improved physical performance • reduced risk of musculoskeletal issues such as fractures Two different studies found an improvement in jump height in basketball players and sprint times in soccer players after increasing the Vitamin D intake of the participants. How to Get Vitamin D The best way to get Vitamin D into the body is by spending time outside in the sun. Now, we are not talking about getting the perfect tan here. Instead, you should aim to spend between 5 and 30 minutes outside as much as possible. How long you will need will depend on your skin color, with lighter skinned people typically needing much less time in the sun. Obviously, in the winter this might not be an ideal option, especially considering the optimal benefit comes from exposing as much skin as possible. Therefore, you may need to consider taking supplements to help you through the darker months. Speak with your physician or trainer to see if they can analyze your Vitamin D levels so that you can take the right dose. Focus on Your Diet It is possible to increase your Vitamin D intake by adding certain foods to your diet. Examples include: • Fatty fish such as tuna and salmon have a high Vitamin D content • Dairy products such as cheese, fortified yogurt, and egg yolks • Mushrooms • Pork • Beef Liver Safe Consumption If you find that you a lacking in Vitamin D or feel that you need a boost, take a moment before taking on extra supplements and spending hours in the sun. It is possible to take on too much, so it is crucial that you get your blood levels checked before starting a new regime. Also, be sensible with the time you spend in the sun, make sure that you use sunblock. It is quite easy to get too much, and the last thing you want to do is get sunburn.$

Two different studies found an improvement in jump height in basketball players and sprint times in soccer players after increasing the Vitamin D intake of the participants.

How to Get Vitamin D

The best way to get Vitamin D into the body is by spending time outside in the sun. Now, we are not talking about getting the perfect tan here. Instead, you should aim to spend between 5 and 30 minutes outside as much as possible. How long you will need will depend on your skin color, with lighter skinned people typically needing much less time in the sun.

Obviously, in the winter this might not be an ideal option, especially considering the optimal benefit comes from exposing as much skin as possible. Therefore, you may need to consider taking supplements to help you through the darker months. Speak with your physician or trainer to see if they can analyze your Vitamin D levels so that you can take the right dose.

Focus on Your Diet

It is possible to increase your Vitamin D intake by adding certain foods to your diet. Examples include:

Fatty fish such as tuna and salmon have a high Vitamin D content
Dairy products such as cheese, fortified yogurt, and egg yolks
Mushrooms
Pork
Beef Liver

Safe Consumption

If you find that you a lacking in Vitamin D or feel that you need a boost, take a moment before taking on extra supplements and spending hours in the sun. It is possible to take on too much, so it is crucial that you get your blood levels checked before starting a new regime.

Also, be sensible with the time you spend in the sun, make sure that you use sunblock. It is quite easy to get too much, and the last thing you want to do is get sunburn.