Vitamin D and Athletes

Vitamin D and Athletes

What is Vitamin D? 

Vitamin D is a fat-soluble vitamin that we absorb from certain foods and sunlight. It promotes the absorption of calcium, which maintains bone health. It also helps to reduce inflammation, boost immune health, and maintain muscle health. Whether you are an athlete or not, this is wildly important for maintaining proper muscle and bone health! 

How much do I need? 

The average individual needs 600IU vitamin D daily coming from the sun or dietary sources but athletes often need more, depending on many factors. If you feel you might be at risk for vitamin D deficiency due to lack of sun exposure, low intake of vitamin D foods, or genetics, it is a great idea to get your levels tested (vitamin D is just one of many markers we can test for with our blood testing services). Once you know your actual values of vitamin D, then you can safely supplement as recommended by your dietitian or health provider. It is not recommended to supplement in quantities higher than 2,000 IU daily if you do not know your vitamin D status. Test, don’t guess!

What are good sources of vitamin D?

• Salmon 

• Tuna 

• Egg yolks 

• Fortified orange juice 

• Fortified dairy products

Vitamin D deficiency is quite high among athletes so be sure to have your vitamin D measured, especially during the winter months! Please email me if you have any questions.

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