Vitamin D and Athletic Performance; A strong bond

Introduction –

You must have heard people say casually that they visit their terraces in the morning to get some vitamin D in their body. But is it really fulfilling their requirements? What is considered as normal range for Vitamin D? How can we match the requirements? And lastly, how is athletic performance and vitamin D levels related? Let us dive deep and try to understand each aspect.

How do we get Vitamin D?

We get vitamin D directly from the sun. Our body makes vitamin D with the help of the sun. To get a satisfactory amount of vitamin D, more than 40% of our body should be exposed to the sun for at least 45 mins in the morning or evening which does not happen in our routine life. Hence it is always advised that you fulfil your requirements with the help of supplements. Even if you do manage to get the sun exposure, the right frequency of the UV rays does not reach our skin because of the pollution and the sunscreen lotions we apply. Even athletes who pursue sports like golf and cricket, which are played out in the sun were found with low vitamin D levels. Hence, supplementation is a must.

How do we get to know if have sufficient vitamin D in our body?

Some of the early signs that prove vitamin D deficiency are muscle cramps, muscle weakness, knots in the muscles, overall fatigue in the body, bone pain, etc. but if you are seeing these symptoms in your body, it is must that you get a blood test done to know the exact levels in your body. Later, your physician can let you know about the dosage of vitamin D you need as per the test report.

Importance of vitamin D –

Vitamin D is known for building and maintaining bone structure. It increases the absorption of calcium which is the most important mineral found in our bones. Consistent low vitamin D levels negatively affects bone development of the children and weakens the bones of the adults and can cause osteoporosis in the elderly. Hence low vitamin D levels make you prone to fractures. Calcium is important for the muscles to relax properly if Vitamin D is low, the muscles end up over working and lead to the symptoms mentioned above.

Vitamin D and athletic performance –

Bone health –

To begin with, athletic population undergoes a lot of wear and tear physically; in addition to this if the vitamin D levels are not maintained, stress fractures can occur. Athletes with chronic low vitamin D levels are highly prone to injuries which can keep them away from their sport for a considerable amount of time.

Muscle health –

Vitamin D helps in improving the quality of the muscle fibres. Its presence helps in recovery of the muscles. Optimum recovery helps the athlete to improve on-field performance which is always the aim. Hence, it is very important for athletes to keep the vitamin D levels in check.

Immunity –

As a professional athlete, it is important for them to turn up for practice sessions and games in a fully healthy state for optimum performance. Vitamin D is considered as immunity boosting vitamin which helps the athletes to fall sick comparatively lesser times in a season. This helps them in not missing their practice sessions and game days. Along with increasing the immunity, vitamin D helps in reducing the inflammation as well.

Key takeaways –

1. Vitamin D helps in reducing inflammation.
2. Vitamin D helps in improving immunity.
3. Vitamin D helps in recovery of the muscles.
4. Vitamin D helps in absorption of calcium.
5. Vitamin D helps in recovery from muscle cramps and weakness.

Please note –

1. Athletes are advised to check their vitamin D levels three times a year.
2. General population should get the vitamin D levels tested once or twice a year.
3. Do not self-medicate and always seek the guidance of a physician as too much vitamin D can lead to toxicity.