Vitamin D and the Athlete – a complex problem – June 2019

VITAMIN D AND THE ATHLETE – AN OVERSIMPLIFIED, COMPLEX BIOLOGICAL PROBLEM

Sports Science Exchange (2019) Vol. 29, No. 191, 1-5

 Download the PDF from VitaminDWiki

A few of their many wrong beliefs

• They believe that 30 ng of vitamin D to be enough
• They believe that only a single gene can block Vitamin D in blood from getting to the tissues
• People do not meed more than 4,000 IU

---

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 take vitamin D and/or use UV 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 282 items

Sports category starts with

282 items in Sports category

Sports benefits from up to 50 ng (click on chart for details)

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
College swimmers helped by daily 5,000 IU of Vitamin D in the fall – RCT Feb 2020
Shin splints decrease with vitamin D
Less muscle inflammation after exercise if high level of Vitamin D (50 ng) -July 2021 50 ng
Only 1 NCAA basketball player getting 10,000 IU vitamin D daily achieved 50 ng goal – Jan 2020 50 ng
NCAA trainers are getting on board the Vitamin D train (40-50 ng)– Nov 2019 50 ng
Is 50 ng of vitamin D too high, just right, or not enough 50 ng
The only independent predictor of aerobic power: Vitamin D - 2021
Olympic Committee consensus on Vitamin D, Omega-3, Zinc, etc– May 2018 not consdered "doping"
Some Foot and ankle problems are treated by Vitamin D – many studies
Typical stress fracture during US Navy training cost 14,953 dollars, most had less than 40 ng Vitamin D - June 2022
Vitamin D trials by military – all 4 found benefit – review Sept 2019
Vitamin D supplementation increases strength of lower muscles – Meta-analysis April 2019
Omega-3 helps muscles - many studies

---

VitaminDWiki had a booth at Vitamin D Workshop May 2019 has the following

4,000 IU of Vitamin D is OK - 19 organizations agree - 2018
US
Institute of Medicine
Endocrine Society, Vitamin D Council
American Academy of Pediatrics (AAP)
American Academy of Dev. Medicine and Dentistry
Europe
Scientific Advisory Committee on Nutrition (UK)
European Food Safety Authority
Central Europe consensus
Italian Endocrinologists, Italian Consensus
Nutrition - French Society of Paediatrics
European Society for Paediatric Gastroenterology ....
European Society for Clinical and Economic Aspects of Osteo...
The Nordic Council of Ministers
Health Council of the Netherlands

48 scientists also endorse 40-60 ng
Details at VitaminDWiki page
- - -

- - -

Details at VitaminDWiki page
- - - -
Vitamin D Myths - SUN

• 10 minutes is enough
  • Nope - only if 12 conditions are true:  i.e. under 40, summer, white skin, lying down, little clothing
• Same amount of vitamin D generated in each portion of skin
  • Nope - for example, 8X more Vitamin D generated by hands and face
• No Vitamin D from the winter sun
  • Nope - winter can provide 500 IU Vitamin D
• Should limit time in the sun to reduce cancer
  • Nope - low exposure will INCREASE total cancer by 50X
• Same IU of Vitamin D to everyone from the sun
  • Nope - 4X difference between individuals,
    • without considering additional differences due to skin color, age, obesity, etc.
• Sunscreen decreases Skin Cancer
  • Nope - and sunscreen often INCREASES Skin cancer by being in sun too long
• Short URL= is.gd/MythsSun

- - - -
Vitamin D Myths - DOSE

• 600 IU is enough
  • Nope - US govt admitted the mistake,  19 organizations and Dr. Holick agree: 4,000 IU is recommended
• Everyone should get the same dose
  • Nope - proper dose varies with weight/obesity, skin color genes, disease, etc
• 2 months restores levels, on-going dose is not needed
  • Nope - restoration often needs 4-6 months (without a loading dose),
  •     and needs to be continued for life
• Daily dosing is best
  • Nope - 32 trials proved benefit from weekly or bi-weekly,
  •     perhaps infrequent dosing is better than daily
• Can get enough Vitamin D from milk
  • Nope - 10+ glasses of whole milk to get just 800 IU
• Short URL = is.gd/MythsDose