HomeNutritionThe Vitamin D Down Low - Improve your Performance with D

The Vitamin D Down Low – Improve your Performance with D

The Vitamin D Down Low

Vitamin D truly is a magical vitamin, so it’s surprising that the majority of athletes and the general population are completely deficient in Vitamin D.

Controversy and discussion of vitamin D is nothing new, way back in 1927 the German Swimmers’ Association used sunlamps on their athletes in order to boost performance (through vitamin D synthesis) this lead to an uproar and accusations of doping.

Is vitamin D really that powerful?

If you are deficient in Vitamin D many studies in modern times have shown it can be a performance enhancing substance.

The most common source of Vitamin D is sunlight, our bodies synthesize sunlight into Vitamin D, we have Vitamin D receptors all throughout the body, it essentially acts like a hormone.

"Why should I be worried about my vitamin D deficiency?" you ask, well there’s a TON of health benefits from getting in the right amount of vitamin D each day… such as:

  • Prevention of stress fractures
  • Maintain a healthy vitality
  • Reduced risk of diseases such as Alzheimer’s
  • Reduction in eye inflammation due to aging
  • Assists in the prevention of type 2 diabetes


Vitamin D and Muscle Growth

Is there a link between vitamin D and muscle growth? There certainly is!

Vitamin D (through the regulation of neuromuscular functioning) impacts the synthesis of protein. Individuals studied that  are deficient in Vitamin D (below 30 nmol/l) had decreased strength, muscle wastage and overall weak muscles.

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Vitamin D and Fat Loss

Is there a link between vitamin D and fat loss? Absolutely.

Studies have suggested that when supplementation of vitamin D is combined with resistance training (weights) overweight individuals noticed a decrease in their waist to hip ratio.

This study was performed on 23 overweight individuals over the course of 12 weeks.

Here’s what the authors had to say:

"The results of the current study demonstrated that vitamin D supplementation improved muscular power in healthy overweight and obese individuals within four weeks and that elevated vitamin D status was associated with greater losses in waist circumference, with no additional benefits in lean mass accumulation, muscular strength, or glucose tolerance during participation in a 12-week resistance exercise training program.

The current results support previous findings that indicate a relationship between vitamin D status and waist circumference rather than fat mass. The inverse relationship with waist circumference is particularly important as abdominal fat has been implicated as an important factor in the development of Type 2 diabetes...

Waist circumference is also an independent risk factor for cardiovascular disease. Therefore, the greater decrease in waist circumference associated with higher vitamin D intake represents a potential reduction in risk for metabolic disease and cardiovascular risk."

Studies on Vitamin D and Performance

Vitamin D has had countless studies performed regarding the improvement of performance in athletes, below are some of the notable results.

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Russian study suggests 100M sprint times improved 7.4% by those who had vitamin d exposure

German study suggests 13% increase in performance on a bike ergometer

German study on children suggests overall fitness improved in children whom were given the correct dosage of vitamin d

German study suggests reaction times in children improved by 17% when given correct vitamin d exposure

American college study indicated women exposed to ultraviolet irradiation (vitamin d) noticed improvements in strength, speed and endurance.

Vitamin D Recommended Dosage

There is no exact RDA recommended daily dose as of this stage as it is believed there is “insufficient evidence”, however 200 – 400 IU is the range prescribed by medical professionals and scientists whom have performed these studies, with younger individuals requiring slightly less Vitamin D, and older individuals requiring an increased dosage of vitamin D.

My Recommendations

Supplement with Vitamin D.

Vitamin D has had enough studies performed to solidify (in my opinion) that it increases protein synthesis, improves protein anabolism and promotes an increase in muscle mass.

Vitamin D is proven to help prevent certain diseases and reduce the severity of colds and sickness in winter.

I personally supplement with Vitamin D-3 daily, it’s inexpensive and effective.

Here is the vitamin D supplement I use and recommend.

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Do you supplement with Vitamin D? If so have you noticed an increase in performance? Let me know in the comments below!  

Scott J.
Scott J.
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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