Vitamin D3 (cholecalciferol) is the active form of vitamin D that supports bone health, immune function, and muscle performance. It enhances calcium absorption and plays a crucial role in maintaining proper muscle contraction and strength. Recent studies show athletes with optimal vitamin D levels have better recovery times and lower injury rates.
Deficiency is common among indoor athletes and during winter months, leading to decreased performance and increased injury risk. Supplementation has been shown to improve vertical jump height, muscle strength, and sprint performance in deficient athletes.
Excessive intake (over 10,000 IU daily long-term) may cause hypercalcemia, kidney stones, and tissue calcification. The safe upper limit is 4,000 IU/day without medical supervision.
Synonyms: Cholecalciferol, Sunshine Vitamin
Benefits:
- Enhances calcium absorption for stronger bones
- Supports muscle function and strength
- Boosts immune system
- May improve athletic performance
Sources: Fatty fish, egg yolks, fortified dairy, sunlight exposure
Notes: More effective than vitamin D2. Athletes should test levels annually.