How much D3 do athletes need?
Considering these factors, many athletes, especially indoor athletes and those who are insufficient, will require up to 5000 IU of vitamin D/day for eight weeks, to reach 40 ng/mL, then 1000–2000 IU/day for maintenance.
What does vitamin D3 do for athletes?
Adequate vitamin D levels improve lower body strength, specifically. And taking vitamin D with calcium can help you build strength, improve physical performance and prevent falls. The research shows that vitamin D improves athletic performance, peaking when 25-hydroxy-vitamin D levels peak.
Is Vitamin D Deficiency Common in athletes?
Vitamin D deficiency and insufficiency are common in athletes. This can lead to a whole host of issues, including increased injury risk, poorer recovery, reduced muscle strength, and decreased immune function. Vitamin D can be obtained in relatively small amounts from food.
What percentage of athletes have inadequate vitamin D?
These findings were observed regardless of sun exposure. In a recent study conducted in Israel at a favorable latitude (31.8° N) for sunshine, 73% of athletes were deficient in vitamin D [1,3,6,25,35,37].
Is vitamin D3 good for muscle building?
In some studies, vitamin D supplementation has been shown to increase muscle strength, particularly in people who are vitamin D deficient. Higher serum levels of vitamin D are associated with reduced injury rates and improved sports performance.
How much D3 should you take a day?
All things considered, a daily vitamin D intake of 1,000–4,000 IU, or 25–100 micrograms, should be enough to ensure optimal blood levels in most people. According to the National Institutes of Health, the safe upper limit is 4,000 IU.
Is vitamin d3 good for muscle building?
How much d3 should you take a day?
Do Runners need more vitamin D?
What does a vitamin D deficiency mean for runners? Vitamins are essential for health and development and deficiencies may lead to serious health consequences. A lack of vitamin D can cause bones to weaken, which can lead to bone deformities and put runners at risk of stress fractures.
Does vitamin D make you run faster?
One study found improved sprint times in soccer players. Another suggested that muscles get stronger with increased Vitamin D intake.
Which athletes are at greater risk for vitamin D deficiency?
College athletes participating in indoor sports, especially African-Americans, might be vitamin D deficient and put themselves at risk of injury or poor performance according to a study recently published in the journal Nutrients.
Does vitamin D3 increase testosterone?
A 12-month study found that supplementing with around 3,000 IU of vitamin D3 per day increased testosterone levels by around 25% ( 54 ). In the elderly, vitamin D and calcium also optimized testosterone levels, which led to a reduced risk of falling ( 58 ).