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Almost 7,000 athletes from 41 different countries gathered in Toronto over the past two weeks to compete in the Pan American Games. The buzz around this awesome city has been incredible and last week I went on Breakfast Television to talk about nutritious foods from around the Americas…yuca, amaranth, macadamias being some of my favourites (not to mention coffee and dark chocolate!).
A highlight of the Pan Ams for me was our men’s basketball team getting one over the U.S.A. in the semi-finals (something we’ve been waiting to do for more than 17 years!) but I also got to check out some of the other competitions. Seeing the fittest athletes in the Americas was awe-inspiring, with so much strength, speed and power. However, even the fittest people on earth can have deficiencies. In many athletes I was working with, I was surprised to see one particular insufficiency cropping up...vitamin D (despite it being mid-summer!).
Approximately 77% of the American population has insufficient levels of vitamin D, and it’s a frequent finding in lab tests for athletes. Even in the summer months, the hottest and longest days of the year, athletes who train outside all day can still be deficient. What is going on here?
If you're an athlete, recent studies show that vitamin D does a lot more for you than support bone health and immunity, the common health benefits cited by doctors. The latest research highlights that vitamin D is associated with better muscular strength, sprinting capacity, and aerobic capacity (e.g. VO2max) and therefore athletes should have a different standard or reference range compared to the general public.
For example, the average person would achieve adequate levels at 75 nmol/L (30ng/ml in USA) whereas the latest findings suggest athletes should achieve at least 100 nmol/L (40mg/mL in USA).
What is driving down vitamin D status in athletes? It's likely a combination of factors that result from intense training, including; increased inflammation, lowered immunity, lowered testosterone levels, increased muscle protein synthesis requirements, etc. Vitamin D insufficiency is even more problematic for athletes who compete indoors, like basketball, volleyball and hockey players, as well as gymnasts, weightlifters, and indoor track cyclists.
What can you do to ensure you're getting your dose?
#1 - Get Tested
A quick and easy lab test done quarterly - every 12 weeks - will determine your baseline levels and whether you need to add or augment your supplementation.
#2 - Sun Exposure
Aim to get at least 20 minutes per day of full sun exposure on your limbs and face, if your skin is not too sensitive. If you live in an area with a true winter climate, this will only suffice between May and September, the rest of the year you'll likely need to supplement.
#3 - Supplementation
While the common recommendation by doctors of 1,000-2,000 IU is typically fine for the average person, athletes are different. Aim for 3,000-5,000 IU daily and be sure to check your levels throughout the winter months, as you may need a higher dose if your levels are still low.
#4 - Vitamin D Rich Foods
It's difficult to obtain significant quantities of vitamin D from food. The sun is really your best bet to top up your levels naturally, but including foods such as eggs, bacon (or other forms of pork), mushrooms and fortified dairy products (if you can digest them effectively) are all good options.
If you're an athlete, don't assume your vitamin D levels are sufficient to support your recovery and performance. Find the right dose for you and you'll reap the benefits during training and at your next competition.
Until next time,
Dr. Marc Bubbs ND, CSCS
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