Vitamin D is a fat-soluble vitamin essential for calcium absorption, bone health, and immune function. It is synthesized in the skin through sunlight exposure but is also found in certain foods and supplements. Athletes often monitor their Vitamin D levels due to its role in muscle strength, recovery, and injury prevention.
Research suggests that Vitamin D deficiency is linked to fatigue, weakened immunity, and poor athletic performance. Supplementation may improve muscle function, reduce inflammation, and enhance endurance, particularly in athletes with low sun exposure.
Excessive intake (over 4,000 IU/day) can cause toxicity, leading to hypercalcemia, kidney stones, and nausea. Always consult a healthcare provider before high-dose supplementation.
Synonyms: Cholecalciferol (D3), Ergocalciferol (D2)
Benefits:
✔ Supports bone density and calcium metabolism
✔ Enhances muscle strength and recovery
✔ Boosts immune function
✔ May improve mood and reduce inflammation
Sources: Fatty fish (salmon, mackerel), fortified dairy, egg yolks, sunlight.
Notes: Vitamin D3 is more effective than D2. Athletes training indoors may require supplementation.