The power of vitamin D in athletes
Area: Sports nutrition.
Date of publication: 1-11-2023.
Vitamin D is becoming increasingly well known in the field of sports. This moleculefulfills multiple essential functions in the body by acting as a regulatory hormone.
Its main action is at the metabolic level, but it can also act on other processes. These include immune response, cognitive function, protein synthesis, heart health and regulation of inflammation in response to exercise.
All these factors are crucial for the necessary changes in sports performance, cell growth and regulation of muscle contraction.
Lack of this vitamin in athletes, especially when combined with excessive physical activity, can cause rapid fatigue. It can also slow down progress in muscular and cardiac improvements and weaken the immune system.
All of this translates into frequent illness, and contributes to the development of osteopenia, a condition distinguished by loss of bone mineral density.
How is it obtained?
Obtaining vitamin D is a vital process for health. However, meeting vitamin D demands through the diet can be a challenge due to its scarce presence in foods.
Some sources of vitamin D from food include fatty fish, red meat, mushrooms and eggs, although their content is low.
In addition, it can be obtained through supplements and fortified products of common consumption. This has been a strategy that several countries have worked on as part of their public policies to prevent medical conditions associated with its deficiency.
Examples of fortified foods include milk, milk products, vegetable drinks and cereals. Both the supply of vitamin D through food or supplements is known as exogenous supply.
However, the main source of vitamin D comes from sun exposure. Up to 75% of our vitamin D is synthesized thanks to this.
The forms of vitamin D present in foods and supplements are called cholecalciferol (vitamin D3) and ergocalciferol (vitamin D2). These precursor molecules lack biological activity and require two conversions in the body to be converted to active vitamin D.
The first conversion occurs in the liver, where it is converted to 25-hydroxyvitamin D3 (calcidiol).
The second change occurs in the kidney and other tissues, leading to the formation of 1,25-dihydroxyvitamin D3 (calcitriol). This vitamin D molecule is the biologically active form.
Calcitriol travels through the blood and reaches various organs, not only the bone system. This internal process is called endogenous synthesis, since it is produced within the organism from other components and processes.
Do you need to supplement?
Vitamin D plays a fundamental role in our health, and knowing if you need to supplement it is essential to maintain an optimal balance.
Early symptoms of vitamin D deficiency include fatigue, depression, joint and muscle pain, and weakness. These can often be confused with other causes, such as overwork and lack of rest.
The key to determining if you need to supplement vitamin D is through laboratory tests. These provide accurate data on your vitamin D blood levels. Safe levels are considered to be between 60 and 70 ng/mL.
Without knowing these data, the consumption of vitamin D or calcium supplements is not advised. This could result in an excessive amount or overdose of vitamin D that may become toxic to the body.
If your tests indicate that your vitamin D levels are low or elevated, it is recommended that you consult your physician and/or nutrition professional. A multi-pronged approach will allow you to effectively address both vitamin D deficiency and excess and ensure your health and well-being.
What are the consequences of its deficit on the athlete?
Vitamin D deficiency is not a common problem among athletes. However, its effects can have a major impact on health and performance.
In fact, vitamin D deficiency is on the rise worldwide. This is because, as already mentioned, it is obtained largely through exposure to the sun.
It might be thought that in countries located in the tropics, such as Colombia, where there are no seasons, vitamin D deficiency is not a problem. Even so, detection of deficiency has become a constant.
Exercising indoors, using high-spectrum sunscreens, clothing with UV filters and others can increase the risk of deficiency. This does not mean that we should expose ourselves to the sun without precaution.
Vitamin D-deficient athletes often suffer from loss of bone density. This can lead to stress fractures, osteopenia and, eventually, osteoporosis.
In addition, vitamin D deficiency can lead to hormonal and metabolic dysfunction in general.
All of this underscores the importance of adequately addressing this issue in the sports community.
Vitamin D plays a crucial role in the health and performance of athletes, and its deficiency can have serious consequences.
At Biuman, we evaluate and follow your vitamin D levels and the need to supplement or make adjustments to your diet.
Our expert team of sports physicians and nutritionists will guide you individually to optimize your health and athletic performance. Find out how we can help you maintain optimal balance and reach your athletic goals safely.
Home
Sources:
Câmara, J. L., Boas, R. R. V., do Nascimento Neto, L. F. C., & dos Santos, S. D. G. (2021). Vitamin D: uma revisão narrativa. Brazilian Journal of Health Review, 4(2), 5904-5920.
de la Puente Yagüe, M., Collado Yurrita, L., Ciudad Cabañas, M. J., & Cuadrado Cenzual, M. A. (2020). Role of vitamin D in athletes and their performance: current concepts and new trends. Nutrients, 12(2), 579.
De Paz, H. D., Blanch-Rubió, J., Casado, E., Quesada, J. M., Naves, M., Peris, P., ... & Sosa, M. (2021). SEIOMM recommendations in the prevention and treatment of vitamin D deficiency. Journal of Osteoporosis and Mineral Metabolism, 13(2), 84-97.
Knechtle, B., & Nikolaidis, P. T. (2020). Vitamin D and sport performance. Nutrients, 12(3), 841.
Vásquez-Awad, D., Cano-Gutiérrez, C. A., Gómez-Ortiz, A., González, M. Á., Guzmán-Moreno, R., Martínez-Reyes, J. I., ... & Acosta-Reyes, J. L. (2017). Vitamin D. Colombian expert consensus. Medicina, 39(2), 140-157.
Weiss, K., Devrim-Lanpir, A., Jastrzębski, Z., Nikolaidis, P. T., Hill, L., & Knechtle, B. (2022). Performance improvement in sport through vitamin D-a narrative review. European Review for Medical and Pharmacological Sciences, 26(21), 7756-7770.
