We'll tell you the advantages, benefits and why it's worth taking vitamin D

Vitamin D or we can also call it D(iesel)! This vitamin plays an important role in hundreds of reactions and processes in your body, and a growing number of studies show many potential health benefits, including healthy bones, good muscle function, and reduced risk of certain cancers, heart disease, and diabetes.

Our bodies naturally synthesize vitamin D from sunlight and can also get it from certain dairy products. However there is a staggering amount of athletes according to studies who have deficient serum vitamin D levels, which can lead to various health problems and reduced physical potential.

Here are the top six reasons why athletes should supplement with D:

1/ Vitamin D deficiency in our conditions

Getting enough sunlight is important for your body to naturally produce enough vitamin D. There is a positive correlation between latitude and the amount of vitamin D you are able to synthesize from sunlight. One study showed that there is not enough sunlight/radiation to produce vitamin D3 naturally between November and February in Boston and October and March in Edmonton.
So if you live in the Czech Republic or Slovakia, you basically don't have enough access to sunlight from about October to April and it's a good idea to include vitamin D supplementation.

2/ High likelihood of vitamin D deficiency

A 2011 study of professional soccer players and a 2012 study of professional soccer players from the English Premier League showed that roughly 65% of their players were deficient in vitamin D during the winter months for optimal sports performance and health.

3/ Your skin tone can affect your vitamin D usage

There is a significant correlation between skin tones and vitamin D deficiency. If you have a darker skin tone, your body may find it harder and less efficient to synthesize vitamin D from the sun.

4/ Increase muscle mass and fast-twitch muscle fibers

Vitamin D has been shown to potentially increase muscle mass and the number of type II fast twitch muscle fibers (fast twitch).

5/ Improves sports performance

Furthermore, vitamin D supplementation has been shown to improve sports performance in athletes with vitamin D deficiency. If you don't spend a lot of time in the sun or drink or eat a lot of dairy products, you can get some great benefits from supplementing with D.

6/ Healthy bones and reduced risk of fatigue fractures

Lower serum vitamin D concentrations may be a predisposing factor for fatigue bone fractures. As athletes, our joints and bones are under a tremendous amount of stress and pressure. Frequent exercises with heavy weights and overall frequent sports performance puts our musculoskeletal system under stress and is the most common cause of fracture. As your muscles fatigue, the load is transferred to your joints and bones, which then leads to a whole host of problems.

Conclusion

Vitamin D is very important and plays several important roles inside your body and is especially important for athletes. If possible, you should aim to be in the sun regularly where your body will be able to naturally synthesize vitamin D from sunlight. Of course, you don't need to overdo it so you don't burn, but 15 to 20 minutes a day is sufficient. You should consider supplementing with vitamin D if you live here where we only get sun a few months of the year.

• Dosage: 2000 IU per day