The Ultimate Guide To Sport Supplements: Vitamin D
by Pearle Nerenberg
CEO & FOUNDER, MSc, SPORTS DIETITIAN
Winter is Coming, don't let your athlete go low.
Brrr… winter means two things, more cold, and less sun. Heads up athletes! Don't let this knock you off your game, There is one important player you want to keep by your side during this time – Vitamin D.
What is it?
Our brilliant sunshine vitamin of course! This vitamin is mucho (very) important for your bone strength and resilience to hits, pressures, and constant movement that all athletes do in training and competition.
Vitamin D is called the sunshine vitamin because your body can make this vitamin when you get direct sunlight.
Do you get enough sunlight?
If you live in colder areas, you will likely not be able to rely on sunshine alone to get your dose of vitamin D, especially in the winter time.
This includes all of Canada, northern United States, most of Europe, and all of Scandinavia and Russia. Many of us (athletes or not) will have lower body stores of vitamin D in the winter and may even be classified as deficient.
do athletes need a vitamin D supplement?
Currently vitamin D supplementation is not necessarily recommended for every athlete, as it depends on the circumstances. Some athletes will benefit and even improve their athletic performance with vitamin D supplementation but some will not.
As with all supplements, vitamin D supplements are meant to be taken in addition to a performance diet and in no way should replace a meal.
A performance diet for an athlete should include the top food sources of vitamin D:
- Fatty fish such as salmon, tuna, and mackerel
- Egg yolks
- Fortified foods such as milk, some yogurt, soy beverage… check labels!
If you think you should take a vitamin D supplement, you can consult with a sports dietitian to help you determine if a vitamin D supplement is needed. The sports dietitian can tell you if you are eating enough vitamin D rich foods and a doctor can prescribe a blood test to see if your blood vitamin D levels are normal.
What to watch out for:
Taking too much of vitamin D
If you decide to supplement with vitamin D, you shouldn’t take over 4000 IU. Some medical professionals will prescribe more, however, that is individualized advice for a reason. And remember, vitamin D may be in the food you eat as well as in a multivitamin or a fortified supplement. Read your ingredient labels to find out if vitamin D is in food and supplements you already eat.
Low fat diet and vitamin d
DON'T GO LOW THIS WINTER
For a limited time, get the official Vitamin D Course for FREE when you join the Sports Family Club Membership in October!