I received this information from my collegue, Kathryn Pollack, and thought it would be good to pass along. Kathryn is the Sports Medicine Dietitian at the Froedtert & The Medical College of Wisconsin Sports Medicine Center and wanted to pass along this excellent information regarding supplements. Thanks, Kate, for the info!!
Vitamin D is often called “the sunshine vitamin.” And although you can consume foods that contain Vitamin D to help increase the amount circulating in your system, it is almost impossible to consume enough Vitamin D in your diet without a supplement. Your body makes the majority of the Vitamin D circulating in your system when UVB rays hit your skin. Many factors can affect the effects of UVB rays on your skin …
- Low UVB exposure and therefore low Vitamin D levels are often a result of:
- Latitude (above 35 degrees)
- Season (usually highest exposure in summer; lowest in winter)
- Time of day
- Melanin in skin (darker skinned individuals may need 10 times the exposure than lighter skinned individuals)
- Use of sunblock / sunscreen
- Age
- Clothing or coverings over face and body
- Benefits of adequate Vitamin D levels:
- Maximal calcium absorption in the gut to prevent bone loss
- Adequate bone growth
- Reduction of inflammation
- Healthy immune function – especially helpful in reducing the risk of respiratory infections
- Help cells develop properly to decrease the risk of cancer
- Athletes should be ESPECIALLY concerned as adequate Vitamin D levels are associated with increased speed in running and cycling, increased cardiovascular and muscular endurance and increased choice reaction time!
- How do I know if I am Vitamin D deficient?
- Your doctor should test your 25(OH)D or 25-hydroxy-vitamin D levels
- The results are usually measured in ng/mL
- What’s enough?
- <20 ng/mL = deficient
- 21-31ng/mL = insufficient
- >32 to 100ng/mL = “optimal”
- Some studies show that the “ideal” level for athletes should be >50 ng/mL
- What can you do if your levels are below “optimal”???
- See a Dietitian!!!
- Based on your lab results a dietitian can recommend a dose and a Vitamin D3 supplement
- Can’t I just get Vitamin D from the foods I eat?
- Unfortunately, unless you are consuming large amounts of cod liver oil everyday you probably are not consuming enough Vitamin D from only the foods you eat
- How much Vitamin D will I have to take?
- In May of 2010, the Institute of Medicine will release new Vitamin D recommendations
- More than likely at least 800-1000IU (or as much as 2000IU) of Vitamin D will be recommended to maintain healthy Vitamin D levels (much more will be recommended if you are found to be deficient)
For more information on sports nutrition, contact Kate Pollack, RD CD at 414-805-7461.