I always considered vitamin d3 supplementation was grossly overlooked and underappreciated.
I observed that the big majority of people interested in bodybuilding don’t really take vitamin intake seriously and most of the questions I get when it comes to supplementation have something to do with “what protein powder you think it’s the best?” or “what type of creatine should I take?”.
In all my lifting years, I didn’t heard 1 person asking a question along the lines of “what kind of vitamins do you think I should take”.
Anyways, the thing is that most people are not concerned with their overall health when it comes to vitamin supplementation and also most of them don’t really know they have vitamin d deficiency.
How To Treat Vitamin D Deficiency?
First, the issue of supplementation is still controversial because there are arguments for and against supplementation and also I believe there’s not enough research that could help us conclude 100% that supplementation is absolutely required.
The great interest coming towards vitamin D supplementation comes from a health and athletic standpoint that suggests vitamin D is necessarily for optimal health and performance.
The most important things that I would care for when it comes to vitamin D deficiency and supplementation are calcium absorption and a possible correlation between vitamin D supplementation and athletic performance.
Even if vitamin D can be readily created in the body by sun exposure, vitamin d deficiencies are still epidemic especially in places where people live in cold weather or where sun exposure is minimal.
Research studies have also found out that almost everyone is vitamin d deficient all over the world and the reasons are simple to conclude: a diet in which foods containing vitamin d are not consumed, working in an indoor environment and even overexposing to sunscreen can have an adverse effect on vitamin d levels.
Talking about vitamin D deficiency, did you know that almost 90% of the tested athletes are vitamin D deficient?
Even if direct data that shows performance improvements isn’t that major, keeping a good level of vitamin D helps bone health and also immune system function which are also critical for someone that is training.
Some studies show a positive correlation between vitamin d supplementation and athletic performance, showing better strength, muscle force increase along with stress fracture decreases.
Vitamin D Deficiency Symptoms
While I don’t really think that there’s anyone out there that can’t get some vitamin D in their system just to keep everything in check (remember treatment by preventing is my favorite way), there are all kind of symptoms reported in research studies varying from muscle weakness, fatigue, high blood pressure, bladder problems, headache, joint pain, muscle cramps, etc.
Well even if you have these symptoms you can believe that it’s because of vitamin deficiency when in fact the real reason could be other.
The best way to know for sure if you are deficiency is by going to the doctor and get some blood work done which will show you everything.
Or… you could just start supplementing/eating foods high in vitamin D and any potential problem you might have with a possible deficiency is fixed: TADA!
If you are NOT a person that trains outdoors, lives in a zone where you are daily exposed to sun (not just wearing a t-shirt but also doing some tanning, getting to an outside swimming pool), vitamin D supplementation is a must in my opinion.
Vitamin D supplementation is quite easy and can be done by taking vitamin D supplements (I use pills that contain 2000 UI/pill) or even some sun exposure for 30-60 minutes can get your vitamin D levels up.
A daily supplementation of 2000 UI should be fine for most people but don’t go nuts and try to take it in quantities over 10-15000 UI because overdosing this vitamin can also cause problems.
Here is from where I get my vitamin D supplements: click here
If you are also interested in dietary food supplementation, high amounts of vitamin D containing foods are mostly comprised in fish (any type of fish), oysters, caviar, eggs, mushrooms, milk, etc.
I want to note that ~30 minutes of direct sun exposure can generate approximately 10.000 UI of vitamin D so as a side note, getting outside will be the cheapest form of vitamin d supplementation you can get.
Also in closing, don’t forget that vitamin d is a fat soluble vitamin so for optimal absorption, I would recommend you to take it with a meal containing some fat.
Using either sun exposure, vitamin d supplements or food can get your vitamin D levels up and in check for optimal health and performance.
Vitamin d deficiency shouldn’t be an issue for you now.
In case you have friends that are training or just want to be health conscious and share this with your friends, I encourage everyone to put this matter to the surface.