Vitamin D is a fat-soluble vitamin that functions more like a hormone in the body. It is crucial for calcium absorption, bone health, immune function, and muscle performance. People who engage in physical activity rely on strong bones and proper muscle contraction, making vitamin D an important nutrient for both performance and recovery.
Produced in the skin upon exposure to sunlight, vitamin D is often insufficient in individuals with low sun exposure or those living in colder climates. Its deficiency has been linked to fatigue, muscle weakness, and increased risk of bone injuries, such as stress fractures.
In athletes, optimal vitamin D levels are associated with better neuromuscular coordination, strength, and resilience against respiratory infections. Supplementation can support consistent performance and faster recovery.
Synonyms:
Cholecalciferol (D3), Ergocalciferol (D2), Calciferol.
Benefits:
- Enhances calcium absorption and bone strength
- Supports immune function and muscle health
- May reduce inflammation and improve recovery
- Helps regulate mood and energy levels
Sources:
Synthesized in the skin via UVB sunlight exposure. Found in fatty fish, cod liver oil, fortified dairy products, and eggs.
Observations:
Commonly included in multivitamins or standalone supplements (especially D3). Dosages range from 600 IU to 5000 IU depending on needs. Excessive intake may cause hypercalcemia, leading to nausea or kidney issues. Interacts with calcium and magnesium in metabolic processes.
Related Areas of Study:
Endocrinology, Exercise Physiology, Nutrition, Bone Metabolism