Vitamin D in sport

 

Vitamin D in sport

Vitamin D is essential in sport. Those who bring their vitamin D level up to scratch can perform better in sport. Conversely, a vitamin D deficiency can cause athletic performance to collapse. Vitamin D improves the resilience and implementation of the cardiopulmonary system, promotes muscle building, and increases testosterone production. Therefore, if you want to achieve better performance in sport, check your vitamin D level and, if you have a deficiency, ensure that it is corrected quickly.

Vitamin D improves muscle strength

the role of vitamin D in sport had only been little studied. In the meantime, however, we know the significant influence that the sun vitamin has on athletic  performance: Vitamin D, for example, increases muscle strength - on the one hand by increasing the protein synthesis rate (more muscle mass is built up), on the other hand by increasing the size of the individual muscle fibers.

A review was also published in which a Canadian research group focused on the following five areas in connection with vitamin D: oxygen consumption during exercise, the degree of muscle inflammation, strength, and energy production, testosterone production, and vitamin K as a Co-factor of vitamin D.

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Vitamin D increases maximum oxygen uptake

In a study by Jastrzebski and colleagues, 14 professional rowers with vitamin D levels of over 30 ng/ml were given either 6000 IU of vitamin D3 per day or a placebo during a training phase 8 weeks. The investigation team found a significant increase in maximum oxygen uptake (VO2max) in the vitamin D group. The VO2max is the maximum amount of oxygen that the athlete can use per minute during exercise.

Vitamin D reduces the degree of inflammation in the muscles

In a randomized, double-blind, placebo-controlled study, athletes received 4000 IU of vitamin D3 per day for 35 days. Compared to the placebo group, the administration of vitamin D3 led to a reduction in the muscles' inflammation values ​​immediately after ten rounds of 10 repetitions of isometric training.

Although peak output decreased throughout runs and repetitions in both groups, it fell by only 6 percent in the vitamin D group and 32 percent in the placebo group.

Vitamin D increases energy levels

Close et al. 30 athletes gave 5000 IU of vitamin D3 per day or a placebo for eight weeks. In the vitamin D group, the athletes were able to significantly improve their 100-meter sprint times and their vertical jumps compared to the placebo group. If the athletes took the vitamin D weekly, no improvement in performance could be seen. The vitamin should therefore be taken daily.

Vitamin D pushes testosterone production

Testosterone is known to promote athletic performance. It increases muscle mass while the body fat content stays the same or even decreases. Pilz et al. conducted a 12-month double-blind, randomized and controlled study in 54 overweight men. They received 3,300 IU of vitamin D3 daily and experienced a 30 percent increase in their total testosterone and their active and free testosterone.

Vitamin D strengthens the heart-lung system

Two cohort studies, Journal of Nutrition, showed that vitamin D also has a very positive effect on the cardiopulmonary system's performance.

One of the studies (Study of Health in Pomerania (SHIP-1)) included 1,377 participants between 25 and 85. During the bicycle ergometer test, the oxygen consumption at the anaerobic threshold was measured, and the maximum effort and the best performance.

To see if the results can be generalized, the results were compared with those of the second study (SHIP-TREND), in which 800 volunteers were available and performed the same exercises and measurements.

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The higher the vitamin D level, the better the athletic performance

In both studies, it was seen that all measured parameters of athletic performance correlated with the vitamin D level (serum 25 (OH) D). The higher the vitamin D level, the better the understanding and the higher the oxygen uptake. Those who had low vitamin D levels and increased them to 27 ng/ml experienced a massive improvement in their athletic performance.

Anyone who could increase their vitamin D value beyond that showed further, but no longer as noticeable, improvements in their athletic body functions.

Even better performance: vitamin D3 together with vitamin K2

According to the current study situation, 4,000 to 5,000 IU of vitamin D3 per day improves athletic performance, strength gain, and regeneration after exercise. The ideal combination here is vitamin K2 (from 50 micrograms per day) and a diet rich in vitamin K1 (green leafy vegetables), which leads to even better athletic results.

The goal: 46 ng / ml vitamin D3

In the studies presented above, the vitamin D level could never be increased above 40 ng/ml. However, such a higher value would be optimal for the muscles' functioning. Therefore, further studies with higher doses of vitamin D and different vitamin K doses are planned to see which amount is ideal for achieving maximum athletic performance.

Founder of the Vitamin D Council - advises team doctors and sports coaches to ensure that their athletes have a vitamin D level of at least 46 ng / ml, as this is the "natural" vitamin D level they are in Civilizations can measure that still live authentically as hunters and gatherers and therefore - according to Cannell - could represent a model for the "correct" vitamin D value intended by nature.

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