Vitamin D is one of the most important vitamins an athlete need to be aware of. It is important for many functions, including calcium and phosphate absorption, bone growth, and the immune system. It can be found in foods like fatty fish and eggs, but we generally get small amounts form these foods.
To boost vitamin D, doctors usually recommend increasing sun exposure, since vitamin D is produced in the skin. Production does vary, however, and depends on sun exposure, season, latitude, time of day, age, covering clothes, use of sunscreens, and skin pigmentation.
Interestingly, studies find vitamin D deficiency in over 40% of people EVEN in countries with high sunlight levels (Ethiopia).
With growing industrialization, people spend more time working indoors, caring less about what they eat, building bad habits. Studies show that changes in lifestyles can increase vitamin D levels, especially in adolescents.
EBT encourages you to:
- Spend more time outdoors!
- Eat more vitamin D rich food like fatty fish and eggs.
- Consider vitamin D supplements to get at least 20 micrograms daily. Check out our preferred vitamin D supplement here.
- Vitamin D: An overview of vitamin D status and intake in Europe. doi: 10.1111/nbu.12108
- Vitamin D Deficiency and Its Predictors in a Country with Thirteen Months of Sunshine: The Case of School Children in Central Ethiopia. doi: 10.1371/journal.pone.0120963
- Vitamin D deficiency among healthy adolescents in Al Ain, United Arab Emirates. doi: 10.1186/1471-2458-13-33