Sports nutrition
The power of vitamin D in the athlete
Its main action is at the level of metabolism, but it can also act on other processes. Among these are the immune response, cognitive function, protein synthesis, cardiac health and the regulation of inflammation in response to exercise.
All of these factors are crucial for the changes required in athletic performance, cell growth and the regulation of muscle contraction.
A lack of this vitamin in athletes, especially when combined with excessive physical activity, can cause fatigue quickly. It can also slow 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 characterized by the loss of bone mineral density.
How is it obtained?
Obtaining vitamin D is a vital process for health. Meeting vitamin D requirements through diet can be a challenge, however, because it is scarcely present in food.
Some dietary sources of vitamin D include oily fish, red meat, mushrooms and eggs, although their content is low.
It can also be obtained through supplements and commonly consumed fortified products. This has been a strategy several countries have pursued as part of their public policy to prevent medical conditions associated with its deficiency.
Examples of fortified foods include milk and dairy products, plant-based drinks and cereals. Vitamin D intake through either food or supplements is known as exogenous intake.
The main source of vitamin D, however, comes from sun exposure. Up to 75% of our vitamin D is synthesized thanks to it.
The forms of vitamin D present in food and supplements are cholecalciferol (vitamin D3) and ergocalciferol (vitamin D2). These precursor molecules have no biological activity and require two conversions in the body to become active vitamin D.
The first conversion occurs in the liver, where it becomes 25-hydroxyvitamin D3 (calcidiol).
The second change takes place in the kidney and other tissues, giving rise to 1,25-dihydroxyvitamin D3 (calcitriol). This vitamin D molecule is the biologically active form.
Calcitriol travels through the blood and reaches several organs, not only the skeletal system. This internal process is called endogenous synthesis, since it takes place inside the body from other components and processes.
Do you need to supplement?
Vitamin D plays a fundamental role in our health, and knowing whether you need to supplement it is essential to maintaining an optimal balance.
Early symptoms of vitamin D deficiency include fatigue, depression, joint and muscle pain, and weakness. These can often be mistaken for other causes, such as overwork and lack of rest.
The key to determining whether you need to supplement vitamin D is through laboratory tests. These provide precise data on your blood vitamin D levels. Levels above 30 ng/mL are considered sufficient, and in athletes above 40 ng/mL is preferred.
Without knowing these figures, taking vitamin D or calcium supplements is not advisable. It could lead to an excessive amount or overdose of vitamin D, which can become toxic to the body.
If your tests show that your vitamin D levels are low or high, it is advisable to consult your physician and/or nutrition professional. A multi-faceted approach will let you address both deficiency and excess of vitamin D effectively, and safeguard your health and wellbeing.
What are the consequences of a deficiency in the athlete?
Vitamin D deficiency is not a common problem among athletes. Its effects, however, can have a significant impact on health and performance.
In fact, vitamin D deficiency is on the rise worldwide. This is because, as already mentioned, it is largely obtained through sun exposure.
One might think that in countries on the tropical line, such as Colombia, where there are no seasons, vitamin D deficiency is not a problem. Even so, detecting the deficiency has become a constant.
Exercising indoors, using broad-spectrum sunscreens, wearing UV-filtering clothing and similar habits can increase the risk of a deficiency. This does not mean we should expose ourselves to the sun without care.
Athletes with a vitamin D deficiency often suffer loss of bone density. This can lead to stress fractures, osteopenia and, over time, osteoporosis.
Vitamin D deficiency can also produce hormonal and metabolic dysfunction more generally.
All of this underlines the importance of addressing this topic properly within the sporting community.
Vitamin D plays a crucial role in athletes' health and performance, and a deficiency can have serious consequences.
At Biuman we assess and follow up your vitamin D levels and the need to supplement or make adjustments to your diet.
Our team of experts — sports physicians and sports nutritionists — will guide you individually to optimize your health and athletic performance. Find out how we can help you maintain an optimal balance and reach your sporting goals safely.
Sources:
Câmara, J. L., Boas, R. R. V., do Nascimento Neto, L. F. C., & dos Santos, S. D. G. (2021). Vitamina 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). Recomendaciones de la SEIOMM en la prevención y tratamiento del déficit de vitamina D. Revista de Osteoporosis y Metabolismo Mineral, 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). Vitamina D. Consenso colombiano de expertos. Medicina, 39(2), 140-157.