Vitamin D and exercise

Dave at Crossfit Buffalo asked me to post something on vitamin D's benefits for exercise. 

Scientifically speaking, Vitamin D supplementation might increase your exercise performance. Practically speaking, it's a good bet that it will if your levels are low.

It's a textbook phenomenon that a low level of vitamin D (vitamin D deficiency) decreases muscle strength. Most research that I've seen over the past 10 years or so bears this out. I've personally seen extreme cases of it - like a patient being able to stand up from a wheelchair after vitamin D status is normalized.

Furthermore, a great many people have vitamin D deficiency. I'd estimate that around 30 to 40 percent of people in my city who are not taking supplements have it.

So if we put two and two together, you reading this are somewhat likely to have vitamin D deficiency, and vitamin D deficiency leads (at least in extreme cases) to lower muscle strength, so taking vitamin D might improve your exercise performance.

There isn't much direct evidence that I've seen in the literature that vitamin D supplementation in young, healthy athletes helps athletic performance. However, there's a chance. And vitamin D is safe up to 4000 units per day for adults.

Personally, I think this is one reason why the Buffalo Bills are always losing.

UPDATE: more on vitamin D and exercise. 

 

 

 

Comments

[CNA Training]

I exercise regularly and eat a lot but my muscle is not that developed though I work out also. Maybe I lack vitamin D.

[Personal trainer gold coast]

I had no ides about Vitamin D. Thank you for your kind article.

[Dr. Mike]

MFB - You should probably get another level done in a month or two to see if you're getting enough vitamin D. With a level that low, you can easily have more muscle weakness than you would otherwise.

[MFB]

So interesting. I just got my blood work done and my Vit D level is 15. I am active, but I'm tired all the time. When I exercise, my muscles shake, but I push myself to gain strength constantly. I tend to get injuries easily and my joints aches, sometimes severely. I usually soak in epsom salt and it helps temporarily. So, I'm hoping that this is the cause and that ill see some improvement. I look forward to the two-three week mark and look for noticeable change in energy level and the way my muscles/joints feel. I'm a raw vegan and live in cold climate - Pacific NW, so I have to watch it. It's just this is the first time I've checked my levels. This means I have to be more diligent about vit. D consumption, maybe taking 1000 u daily. I'm learning from this blog that I cant overdose to toxic levels even If taking them daily. BTW, I went out and bought a new bottle of 1000u of vit D with only 50 tabs, even though I have a bottle of liquid vit D after adding your blog. That way I can break open 2-3 a day and use them up in a few weeks.

Thanks for sharing your experience and insights.

M.

[Christian two]

Seasonal effective disorder and depression have all been linked to low vitamin D levels. Many physicians are now recommending supplementation to boost these levels, especially for those living in northern climates where winter sunlight levels is low.

[Venky Iyer]

In March end my blood level revealed Vitamin D level below 5.0.Medication plus UV rays from sun has given me relief. I am supposed to see the doctor after 3 months i.e. end of June.

Those pains which I thought will be carried to cemetary have now vanished.

[Gold Coast Personal Trainer]

Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement.

[cyanik]

I use to be one of the millions suffering from vitamin D deficiency. My Dr. did blood work and over several months increased my vitamin D intake to 8000 I.U (international unit) per day. Don't increase to this much without Dr. approval. It has made all the difference in the world. My sluggish, tired muscle feeling is gone and I'm back to running mini-marathons. Thanks for the great article.

[Spartan 300 Workout]

Very awesome information about Vitamin D. Should "normal" people who do not go to gyms take vitamin D as a daily requirement?

[Maggie]

I just found this blog. Great place to improve my research on vitamin D deficiency.

Regards,

Maggie