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50,000 IU Vitamin D weekly provided enough benefit for combat sport athletes – March 2020

Weekly Vitamin D 3 Supplementation Improves Aerobic Performance in Combat Sport Athletes

Eur J Sport Sci, 1-19 2020 Mar 18 DOI: 10.1080/17461391.2020.1744736
Andrew Marley 1 2, Marie Clare Grant 1 2, John Babraj 1 2

VitaminDWiki

50,000, 80,000, and 100,000 IU Vitamin D weekly for 6 weeks
Wikipedia: Common combat sports include mixed martial arts, boxing, wrestling, judo, fencing, savate, kickboxing, Muay Thai, Sanda, Tae Kwon Do, Capoeira, Brazilian Jiu-jitsu, HMB, Sambo, Sumo, Kyokushin, and Kūdō.


Overview Sports and vitamin D has the following summary

Athletes are helped by vitamin D by:

  1. Faster reaction time
  2. Far fewer colds/flus during the winter
  3. Less sore/tired after a workout
  4. Fewer micro-cracks and broken bones
  5. Bones which do break heal much more quickly
  6. Increased VO2 and exercise endurance Feb 2011
  7. Indoor athletes especially need vitamin D
  8. Professional indoor athletes are starting to supplement with vitamin D or use vitamin D beds
  9. Olympic athletes have used UV/vitamin D since the 1930's
  10. The biggest gain from the use of vitamin D is by those who exercise less than 2 hours per day.
  11. Reduced muscle fatigue with 10,000 IU vitamin D daily
  12. Muscle strength improved when vitamin D added: 3 Meta-analysis
  13. Reduced Concussions
    See also: Sports and Vitamin D category 229 items


Sports category starts with

229 items in Sports category

Sports benefits from up to 50 ng (click on chart for details)
Sports benefit up to 50 ng @ /is.gd/Vitdsports
see also:
Overview Sports and vitamin D     Concussions
Military    Muscle    Overview Fractures and vitamin D
Vitamin D supplementation increases strength of lower muscles – Meta-analysis April 2019
Athletes helped by weekly 50,000 IU Vitamin D – RCT Aug 2019
Many Foot and ankle problems are treated by Vitamin D – review of 35 studies – Sept 2019
Vitamin D provides faster recovery after muscle overuse – April 2013
NCAA trainers are getting on board the Vitamin D train (40-50 ng)– Nov 2019


Vitamin D3 supplementation can affect the strength and power of an athlete, however the effect on endurance performance remains unclear. Twenty-seven recreational male combat athletes with at least 12 months experience within combat sports were recruited (age: 24 ± 4 years, stature: 176 ± 6 cm, weight: 77 ± 14 kg). Participants completed baseline testing for blood haemoglobin and haematocrit, upper and lower body VO2peak and upper and lower body Wingate. Following testing participants were stratified to 50000IU (D1), 80000IU (D2) or 110000IU (D3) of vitamin D3 per week. They then completed a 6-week placebo period followed by a 6-week supplementation period. Retesting was carried out after the placebo and supplementation period. There was a significant effect for time for haemoglobin and haematocrit, upper and lower body VO2peak and upper body Wingate power (p<0.01) but no effect for dose of vitamin D given. Performance data was normalised to vitamin D intake and there was a moderate effect size between D1 and D2 for lower body VO2peak (d=0.6), upper body VO2peak (d=0.13) and upper body average power (d=0.75), with a large effect size between D1 and D2 for haemoglobin (d=1.19), haematocrit (d=0.93) and upper body peak power (d=0.95). There was a large effect size for D1 compared to D3 for all variables (d>0.8). Therefore, there is no additional benefit to increasing dose above 500000IU vitamin D per week.

Given the endurance adaptations from vitamin D supplementation and the importance of endurance for combat performance, recreational combat athletes should supplement at 50000IU per week for six weeks.

Created by admin. Last Modification: Saturday March 21, 2020 17:44:00 GMT-0000 by admin. (Version 4)
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