Jul 10 / 2021

Vitamin D deficiency and athletic performance

| Vitamin D plays an important role in calcium and phosphorus homeostasis (bone health), gene expression, and cell growth.

The recent recognition of vitamin D receptors in most of the body's tissues indicates that it also plays a decisive role in the correct function of the muscles, which is why it is important to ensure good levels of this vitamin in the blood.

The best sources

The main source of Vitamin D comes from exposure to ultraviolet B (UVB) rays from the sun, small amounts can also be obtained in some foods (oily fish, eggs, milk or fortified foods), although by themselves they do not provide enough vitamin D Sun exposure is necessary.

If the contribution is not enough ...

A vitamin D deficiency can cause various health problems such as increased risk of bone lesions, chronic musculoskeletal pain, respiratory tract infections ...

There is no consensus for determining reference blood values, but> 32 ng / ml (80 nmol / l) of 25D (OH) is often considered sufficient. Several studies have shown that in athletes it is likely that higher values are needed in order to optimize performance, since studies have shown that by supplementing with Vitamin D, strength, power, reaction time and balance are increased.

Athletes at risk for vitamin D deficiency are those who:

They have low sun exposure at the time or place of training.
Their skin has dark pigmentation.
They live in latitudes greater than 35º north or south of the equator.
They wear clothing that covers most or all of their body.
They regularly use sunscreen or consciously avoid the sun.
They have gastrointestinal malabsorption (for example, celiac disease or fat malabsorption).
They have a family history of bone diseases and disorders, and a vitamin D deficiency.

Therefore, the use of supplementation will vary depending on the personal situation of each athlete.

MAPFRE'S SUPPORT

If you have any questions regarding the athlete's diet, it is important to have the recommendation of a specialist. include an exclusive Nutrition Counseling service by Specialists in Nutrition and Sports Medicine.

It is important to ensure good blood levels of vitamin D, which is obtained from exposure to the sun or in small amounts from some foods.
Some studies suggest that supplementing with vitamin D increases strength, power, reaction time and balance in athletes.
The use of supplementation will vary depending on the personal situation of each athlete.

2018-06-26T10: 44: 47 + 02: 002 November, 2016 | Published by canalSALUD - November 2, 2016