The frequency of vitamin D deficiency has been extensively studied in recent years as a result of the necessity and adaptability of vitamin D in the body becoming increasingly clear as research has advanced. The active role of vitamin D in immunological function, protein synthesis, muscle function, inflammatory response, cellular proliferation, and skeletal muscle modulation has been suggested by research . Muscle weakness is another typical sign of clinical vitamin D insufficiency. Since vitamin D serves so many vital functions in the body, it has been hypothesized that serum vitamin D levels may affect physical performance, particularly in people who are clinically deficient.
Over one billion people are thought to be affected by vitamin D deficiencies globally . 77% of Americans were found to have insufficient vitamin D according to the 3rd National Health and Nutrition Examination Survey (NHANES III) data, which revealed a considerable rise in vitamin D deficiency over the previous 30 years in the USA. Researchers are now looking into how vitamin D affects not only the prevention of disease but also physical performance and damage because of the alarming rates of insufficiency and the wide range of metabolic properties of vitamin D. Since vitamin D has been found in the majority of the body tissue, including skeletal muscle, further research on vitamin D impact on athletes and physical performance has been conducted.
The possibility of vitamin D deficiency in athletes has drawn increasing attention and is currently being studied by numerous researchers since athletes and sports medicine doctors are primarily focused on performance. Researchers have recently looked at 25(OH)D levels in a variety of sportspeople, including gymnasts, runners, and jockeys. Some research has found that vitamin D levels in athletes are similar to those of the general population; however, the location and type of sport had a significant impact on the findings (indoor vs. outdoor). Since it is clear that athletes are equally at risk for vitamin D deficiency, the possible effects of vitamin D status on performance are currently being investigated.Since there haven’t been many studies looking at the connection between vitamin D status and performance, this review will concentrate on the physiological functions of vitamin D, the ideal serum 25(OH)D level, recommended vitamin D consumption, and risk factors for vitamin D deficiency in athletes. We’ll also look at the preliminary research on the effects of vitamin D on athletic performance.
Benefits of Vitamin D
1. Stronger Bones
Calcium is frequently thought of while considering strong bones. Although calcium is the main factor in maintaining healthy bones and increasing bone mineral density, vitamin D also plays a significant role. Previous studies have demonstrated that vitamin D is a potent activator of calcium deposition in bones, strengthening and preserving them.
If you lack sufficient vitamin D, your body starts to slow down or stop putting calcium into your bones, and eventually calcium is drawn back into your bloodstream from your bones. Your bones will weaken and become more brittle as a result of the continuous cycle of deposits and withdrawals throughout time.
2. Improved Muscle Function
Your ability to acquire strength could be hindered if you undersupply yourself with vitamin D. More than 70% of males between the ages of 20 and 29 were found to be vitamin D deficient, according to research that was published in the Iranian Journal of Public Health in 2010.A lack of vitamin D is also rather frequent among athletes and is linked to muscle wasting and atrophy, notably Type 2 muscular fiber atrophy. It’s just as dangerous to skip this vitamin as it is to skip leg days. Thus adding vitamin D3 for bodybuilding and for muscle growth plays a vital role in performance in the gym and sports.
3. Cardiovascular Disease Protection
Did you know that vitamin D protects your heart in addition to its traditional role of boosting calcium absorption to maintain healthy bone health? According to recent research, those who are vitamin D deficient are more likely to develop excessive blood pressure, heart disease, sudden cardiac death, or heart failure. Vitamin D looks to be able to reduce blood pressure, enhance vascular compliance (how elastic your arteries are), and improve glycemic management, though the precise mechanisms are not yet fully understood. Add vitamin D to your diet to protect your heart.
4. Reduced Chances Of Type 2 Diabetes
Long-term effects from type 2 diabetes can be fatal and include kidney failure, heart disease, eye impairment, and nerve damage. A growing body of research indicates that vitamin D may be crucial in lowering the incidence of type 2 diabetes, particularly in people who are already predisposed to the lethal condition.
Increased vitamin D levels have been linked to reductions in beta cell dysfunction, insulin sensitivity, and overall body inflammation, according to several observational studies. Those with the greatest baseline levels of vitamin D had a 38 percent lower chance of developing type 2 diabetes than those with the lowest baseline levels, according to a recent study that estimated the risk of developing type 2 diabetes according to baseline vitamin D status.
5. Cancer Risk Is Lower
Can this vitamin do anything else? According to research, having enough vitamin D levels as an adult may greatly lower your chance of developing several cancers, such as colon, breast, ovarian, and prostate cancer.
Vitamin D increases calcium absorption and cell differentiation, while decreasing metastasis, to lower the risk of cancer. It is one of the most powerful inhibitors of cancer-cell proliferation (the spread of cancer from one organ to another)
Deficiency and toxicology symptoms
Lack of vitamin D in the food, poor absorption, or a higher metabolic requirement for the vitamin can all lead to deficiency. A vitamin D deficit may occur if a person does not consume enough vitamin D in their diet and does not spend enough time in the sun’s ultraviolet rays. People with lactose intolerance or those who consume a vegan diet are more likely to be deficient than those who can’t handle or don’t eat milk, eggs, or fish. The following people are also at a greater risk of vitamin D deficiency.
- Those who suffer from diseases like Crohn’s disease or ulcerative colitis, which interfere with the regular digestion of fat. Due to its dependence on the gut’s capacity to absorb dietary fat, vitamin D is a fat-soluble vitamin.
- Obese people typically have decreased blood levels of vitamin D. Although vitamin D builds up in tissues that contain extra fat, the body cannot simply access it when it is required. To achieve a desired blood level, higher vitamin D supplementation doses might be required. When obese persons lose weight, on the other hand, their blood levels of vitamin D increase.
- The upper portion of the small intestine, which is where vitamin D is absorbed, is routinely removed during gastric bypass surgery.
Chronic vitamin D deficiency-related conditions include:
- Rickets is a condition that causes soft bones and bone deformities in infants and young children as a result of the failure of bone tissue to harden.
- Adults who have osteomalacia have weak, brittle bones that can be improved with nutritional supplements. This differs from osteoporosis, which causes the bones to have become porous and brittle and is an irreversible condition.
The most frequent cause of vitamin D intoxication is taking supplements. Because extra heat on the skin prevents D3 from generating, even high levels of sun exposure do not result in toxicity due to the low amounts of the vitamin present in the diet. It is important to follow your doctor’s instructions when taking daily vitamin D pills unless they contain less than 4,000 IU.
Toxicity symptoms include
Loss of weight
elevated blood levels of calcium cause the hardening of blood vessels and tissues, which could harm the heart and kidneys.
Vitamin D3 is not naturally present in many foods. The flesh of fatty fish and fish liver oils are the finest sources. Cheese, cow liver, and egg yolks all contain smaller amounts. Some mushrooms contain vitamin D2, and some mushrooms that are marketed commercially have higher levels of vitamin D2 because they have been purposefully exposed to a lot of ultraviolet radiation. Vitamin D is added to a variety of foods and supplements, including cereals and dairy products.
Fish liver oil
Vitamin D-fortified orange juice
vitamin D-fortified dairy and plant glasses of milk
Vitamin D Dosage
A vital nutrient is vitamin D. Fortified milk, eggs, and fish are excellent sources of vitamin D. The recommended dietary allowance is the quantity that should be ingested each day (RDA). For adults aged 1 to 70, the RDA is 600 IU (15 mcg) per day, and for those 71 and beyond, it is 800 IU (20 mcg) per day. The RDA for women who are pregnant or nursing is 600 IU (15 mcg) per day. The RDA for kids varies with age. Following sun exposure, the skin also produces vitamin D. Most adults should be able to maintain appropriate vitamin D levels with just 15 to 30 minutes of sun exposure each day.
Unless under the supervision of a healthcare professional, the majority of people shouldn’t take more than 4000 IU each day. Find out from a healthcare professional what dosage might be appropriate for your condition.