Should runners take extra vitamin D?
Yes, consider vitamin D supplementation during winter months when exposure to sunlight is limited to prevent and avoid its deficiency.
Why should I consider to take vitamin D?
- Risk of deficiency: Athletes who live at northern latitudes or who train primarily indoors throughout the year are at risk for sub optimal vitamin D levels, especially during winter months. Also, getting enough vitamin D from regular foods can be tough because it's only found in a very limited number of products.
- Bone health: Vitamin D is essential for calcium absorption and bone mineralization. Inadequate vitamin D levels may lead to reduced bone density and an increased risks for stress fractures.
- Muscle function: Vitamin D plays a role in muscle function, growth and strength. Suboptimal vitamin D levels might lead to a decreased power output and lower muscle mass, which can affect performance.
- Immune function: Vitamin D plays a role in immune function. Maintaining adequate levels helps support the immune system, which may reduce the risk of infections and illnesses that can interfere with training and competition.
How do I get my vitamin D on point?
Your skin synthesizes vitamin D when exposed to UV light. Aim for 10-30 minutes of sun exposure a few times a week, depending on your skin tone and sun strength, to maintain healthy vitamin D levels. In northern latitudes, consider a low-dose vitamin D3 supplement during winter, typically 25-100 µg/day. Consult a healthcare professional if you are not sure what to do. Especially, if you are a professional athlete or if you require higher doses due to deficiency as excessive intake can be toxic.
Natural food sources with vitamin D:
Natural sources of vitamin D are limited, nowadays many foods, such as dairy, cereals, juices, and margarine, are fortified with it. Check product labels for added vitamin D.
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Definitions
- - UV: Ultraviolet light, found in sunlight, which plays an essential role in the synthesis of vitamin D in the skin.
- - Vitamin D3: Vitamin D3 is considered the more effective form for raising blood levels of vitamin D. It is often the preferred form for supplementation. Vitamin D3 is primarily derived from animal-based sources, such as fatty fish (salmon, mackerel), fish liver oils, and cod liver oil.
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