A single mega dose of vitamin D3 improves selected physical variables in vitamin D-deficient young amateur soccer players: a randomized controlled trial
Applied Physiology, Nutrition, and Metabolism, May 2020, 45(5): 478-485, https://doi.org/10.1139/apnm-2019-0525
Ikram Bezrati,ab Mohamed Kacem Ben Fradj,a Raouf Hammami,*b Nejmeddine Ouerghi,*c Johnny Padulo,d Moncef Fekia
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 category
Sports category starts with
257 items in Sports category
Sports benefits from up to 50 ng (click on chart for details)
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
Overview Muscles and Vitamin D
Some Foot and ankle problems are treated by Vitamin D – many studies
Vitamin D provides faster recovery after muscle overuse – April 2013
Olympic Committee consensus on Vitamin D, Omega-3, Zinc, etc– May 2018
NCAA trainers are getting on board the Vitamin D train (40-50 ng)– Nov 2019
Vitamin D - Legal doping for sports professionals, amateurs and their families (book in German) 2020
Is 50 ng of vitamin D too high, just right, or not enough
Vitamin D trials by military – all 4 found benefit – review Sept 2019
Vitamin D supplementation increases strength of lower muscles – Meta-analysis April 2019
Less muscle inflammation after exercise if high level of Vitamin D (50 ng) -July 2021
Note: Not much left of a loading dose at 12 weeks
Probably vitamin D levels were > 30 - which can build muscle for most of the trial
Probably a monthly 100,000 IU dose would have produced even more benefit
This randomized controlled trial aimed to test whether vitamin D (VD) supplementation affects measures of physical performance in VD-deficient, mildly trained children. Thirty-six recreationally soccer player boys were randomly assigned to single dose (200 000 IU) of VD3 (n = 19) or placebo (n = 17). Plasma 25-hydroxyvitamin D (25-OHD) was assessed and measures of physical performance (i.e., vertical and standing broad jumps, triple hop, 10-m and 30-m sprints, shuttle run) were performed before and 12 weeks after the loading dose. Mixed ANCOVA models were performed and effect size was estimated by partial eta squared (ηp2). Baseline 25-OHD and physical variables were equivalent in the 2 groups. Twelve weeks after VD loading, plasma 25-OHD increased and physical variables improved only in the VD group. There was a significant interaction effects for group by time for vertical jump (F = 14.9, p = 0.001, ηp2 = 0.394), triple hop jump (F = 24.2, p < 0.001, ηp2 = 0.513), 10-m (F = 4.46, p = 0.046, ηp2 = 0.162) and 30-m (F = 6.56, p = 0.017, ηp2 = 0.222) sprints, and shuttle run (F = 13.4, p = 0.001, ηp2 = 0.369).
In conclusion, a single bolus of VD3 resulted in significant improvements in jumping ability, agility, and running speed in mildly trained children that are deficient in VD. The findings suggest that correcting VD deficit might be beneficial for physical performance.
Child soccer players who were deficient were helped by a single 200,000 IU vitamin D dose – RCT May 2020
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