Vitamin D is ironically one of the most studied vitamins and also one of the most misunderstood. There are many theories out there and many of them have been tested. This is one that I get a lot of questions about. I only make recommendations that are evidence based. This means that I an often limited to talking about studies. Although I may entertain some other ideas, I cannot suggest following any nutrition protocol that has not bee tested for legitimacy and safety.
Here are five facts you might not have known about vitamin D:
1. There are two forms that are important for humans. Vitamin D2 is made by plants and vitamin D3 is made by our skin when exposed to sunlight. Foods can be fortified with vitamin D2 or D3.
2. Vitamin D also keeps your immune system functioning. That means that vitamin D deficient athletes, who often already have weakened immune systems because of training loads, tend be sick more frequently.
3. Some study results have been conflicting but evidence does suggest that vitamin D levels affect both performance and risk of injury in athletes.
4. The more pre-exercise vitamin D a person has, then the less post-exercise muscle weakness and better recovery through the entire recovery process.
5. Vitamin D receptors (VDR) and vitamin D response elements (VDREs) are located in almost every tissue within the human body including skeletal muscle.
Lettuce all check our science and facts before making claims.
Dahlquist, D. T., Dieter, B. P., & Koehle, M. S. (2015). Plausible ergogenic effects of vitamin D on athletic performance and recovery. Journal of the International Society of Sports Nutrition, 12, 33.