The Deal With Vitamin D and Athletes

By now, most Canadians have heard about vitamin D, and our risk of having low levels of it during our long winter months. Vitamin D is a very important nutrient that is involved in a host of things in the body. It aids in calcium absorption and thus is a critical component in ensuring optimal bone health. Many of us may not be aware of Vitamin D’s many other role’s, including being involved in proper immune system and muscle functioning. 

It’s called the “sunshine vitamin” for a reason, as the body can produce its own vitamin D in the skin when exposed to UVB rays.  Thus, people living in Northern Latitudes above 35° latitude may not be able to synthesize enough vitamin D late fall through to early spring. Did you know all of Canada is in this zone as we share the 49^th parallel with the USA? With the widespread use of sunscreen in the summertime, which is certainly an excellent idea for preventing skin cancer, and being indoors through much of the day, vitamin D levels could also be compromised.

Emerging research in athletes is showing widespread suboptimal vitamin D status, especially in those involved in indoor sports. Indoor sport athletes like gymnastics, wrestling, speed skaters and hockey players spend a lot of time indoors training and competing – year round. Given the vital role that D plays in overall health, athletes should be aware of their status and have it monitored.

Steps you can take to optimize your vitamin D status.

1. Get your blood tested for vitamin D levels by your doctor (ask for a 25-hydroxyvitamin D test), especially if you are an indoor sport athlete! A good time to test would be right now as we crawl out of a long winter.  If depleted/deficient, your doctor may prescribe a course of vitamin D supplementation with/without small daily bouts of sun exposure followed by a repeated blood test
2. Eat a daily diet high in vitamin D rich foods! The Institute of Medicine’s Recommended Daily Allowance for Vitamin D is 600IUs per day. Another reason to ensure you are meeting your recommended food guide servings of milk products!

Check out the table below for a list of Vitamin D rich foods: