THE IMPORTANCE OF VITAMIN D FOR ATHLETES
#148 Sport Science Exchange by Enette Larson-Meyer
Recommends only a small amount of vitamin D or sunshine
See also Vitamin D Life
- Sunshine is a cure for “weak and soft muscles” – 425 BC
- Overview Sports and vitamin D has the following summary
Athletes are helped by vitamin D by:
- Faster reaction time
- Far fewer colds/flus during the winter
- Less sore/tired after a workout
- Fewer micro-cracks and broken bones
- Bones which do break heal much more quickly
- Increased VO2 and exercise endurance Feb 2011
- Indoor athletes especially need vitamin D
- Professional indoor athletes are starting to take vitamin D and/or use UV beds
- Olympic athletes have used UV/vitamin D since the 1930's
- The biggest gain from the use of vitamin D is by those who exercise less than 2 hours per day.
- Reduced muscle fatigue with 10,000 IU vitamin D daily
- Muscle strength improved when vitamin D added: 3 Meta-analysis
- Reduced Concussions
See also: Sports and Vitamin D category231 items Vitamin D Intervention and Sports studies are listed here:
- Only 1 NCAA basketball player getting 10,000 IU vitamin D daily achieved 50 ng goal – Jan 2020
- College swimmers helped by daily 5,000 IU of Vitamin D in the fall – RCT Feb 2020
- 4,000 IU of vitamin D for 1 month does not help (muscles in this case) – RCT Jan 2020
- Muscles not improved by just Vitamin D weekly (also need exercise) – Dec 2019
- Athletes helped by weekly 50,000 IU Vitamin D – RCT Aug 2019
- Exercise plus vitamin D increases elderly muscles (Nordic walking in this case) – RCT Sept 2018
- Taekwondo athletes helped by just 1 month of Vitamin D (longer would be better) - RCT May 2018
- Nordic Walking and 4,000 IU of vitamin D lowered cholesterol, fat, weight, and lipids (senior women) – RCT Feb 2018
- Elite Athletes do well with weekly 35,000 IU of Vitamin D – RCT Feb 2017
- 2000 IU of vitamin D for just 2 weeks helped in many ways – RCT June 2016
- Muscle strength of Judo athletes increased 13 percent following single dose of 150,000 IU vitamin D – RCT Nov 2015
- Athletic performance and recovery benefits of Vitamin D (4000-5000 IU and Vitamin K) – Aug 2015
- Improved muscle function in postmenopausal women with just 1,000 IU of vitamin D daily – RCT May 2015
- People with old burns improved muscle strength with 2200 IU average vitamin D – RCT Sept 2014
- Fewer injuries and higher ballet jumps with 2,000 IU of vitamin D – April 2013
- Collegiate Swimmers getting 4000 IU of vitamin D had fewer injuries – March 2013
- Muscle fatigue reduced with 10,000 IU of vitamin D – March 2013
- Muscle strength in youth increased with 60,000 IU vitamin D per week and 1 g Calcium – April 2010
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