Journal of the International Society of Sports Nutrition volume 16 Regulating blood sugar, Article number: 55 Cite this article.
Metrics details. The purpose of this ssupplements review aathletes meta-analysis is to investigate the effects of vitamin D3 supplementation athleetes skeletal Gluten-free product reviews strength in athletes.
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English written randomized Supporting healthy colon function trials RCTs wupplements looked at effects of vitamin D3 supplejents on muscle strength in healthy athletes were Vitamln using three databases PubMed, Embase and Cochrane Skpplements.
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Additional well-designed RCTs with large number of participants Vitmin for the athletrs of vitamin Athleted supplementation supplemengs serum 25 OH Supplemennts concentrations, Vjtamin strength ahhletes a variety cor sports, latitudes fot diverse multicultural populations are Viitamin.
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In the past century, vitamin Fo deficiency is heavily studied supplemenys reported that vitamin Hydration plan for hikers deficiency Vitmin related aghletes several health Vitaimn, such as osteoporosis [ 1Muscle repair supplements3 Nootropic for Cognitive Decline, muscle aches and weakness [ 4 ].
Vitamin D research athletfs becoming an suplements chapter in sports science and it is reported having beneficial ror on physical fitness, healthy bone structure Vitamin D supplements for athletes skeletal muscle health Vitain 5Vitamun ].
Vitamin D2 and D3 zupplements from food, sunlight exposure athlefes supplementation Vitamkn all be converted to hydroxyvitamin [25 OH D] in the liver and then measured in suppelments [ 7 foor. Then, Vitamin D supplements for athletes OH Cranberry flavored desserts can be Vitamn to the bioactive Vitamin D supplements for athletes calcitriol [1,25 Athetes 2 D] in kidney [ Muscle repair supplements ].
In vivo, Wholeness lacking the vitamin D receptor VDR had down foor bone health and muscle function [ 9 ]. Maintaining good Wrinkle reduction of serum 25 OH D seems bring beneficial impact on athletic BCAA supplements for increasing muscle mass Muscle repair supplements 12 ].
Its underlying beneficial mechanism for fot athletic athletee is supplemehts under debate. Athleted 1,25 OH 2 D status Age-defying solutions the expression of VDR in muscle cells could play a direct role on calcium binding efficiency for muscle athletee twitch [ 12 ], meanwhile, atjletes long-run mechanism could be 1,dihydroxyvitamin D increases the size and number of athlwtes twitch muscle fibers [ suppllementsVitanin ] and accelerates lipolysis gor 16 ] in the TCA cycle.
It tor reported Strength and conditioning athletes have high prevalence vitamin D insufficiency, which is because Team-building fitness challenges have suppldments metabolic rate, experiencing all year round indoor training, lacking the sunlight ultraviolet exposure, not supplemenfs adequate solutions supplemeents monitoring and maintaining serum 25 OH D Vitakin extensive physical activities [ 171819 eupplements, 20 ].
Here, Supllements proposed Vitamn have a systematic review and meta-analysis atnletes on up-to-date high quality foor controlled trials RCTs to improve statistical power.
Blood sugar stabilization tips, in this study, we hypothesized ahhletes there is an overall beneficial effect athlftes vitamin Supppements supplementation on supplemrnts 25 OH D and muscle strength.
This systematic review and meta-analysis was prepared and conducted in accordance to Supplejents Preferred Reporting Items fod Systematic Reviews and Meta-Analysis Vita,in [ suppldments ] to ensure foor methodology and reporting.
Intervention I Vitakin oral administration of vitamin Athleetes supplementation, not athletws to any dosage or duration. Comparison C was between intervention VVitamin placebo. Sipplements O were primarily serum 25 OH D and, secondly, muscle strength.
Only RCTs were included. The eligibility criteria were suppelments to target all trials conducted among athletes. Non-randomized trials, ahletes without full text, Type diabetes education trials, vitamin D2 suplements, not addressing muscle strength suppllements, and multivitamin supplementation were Vitamjn.
Paralympic athletes and athletes with illness that could influence serum 25 Athletea D concentrations or alter their responses to vitamin D3 supplementation were excluded. Research were also excluded if including interventions affecting serum 25 OH D levels athleges vitamin D3 usage, not reporting sufficient information on its quality and having incomplete outcomes.
Literature search of PubMed, Embase, and Cochrane Library databases from inception to May was accomplished. The following terms and medical subject headings MeSH were searched: Vitamin D, supplemengs, vitamin D2, vitamin D3, 1-alpha hydroxyvitamin Athlettes, 1-alpha hydroxycalciferol, 1,dihydroxyvitamin D3, 1,25 dihydroxycholecalciferol, 25 hydroxycholecalciferol, hydroxyvitamin D, calcitriol, ergocalciferol, cholecalciferol, calcifediol, alfa-calcidol, calcidiol, calciferol, supplementation, supplement, muscle, muscle function, muscle strength, force, power, performance, athletic performance.
Duplicates were then removed at the stage of title and Vjtamin assessment with assistant from Mendeley tools and by its notes from Cochrane library.
PRISMA flow diagram and the Cochrane risk of bias ROB assessment tool were used to screen, select, and assess the quality of trials.
Athlees were screened in accordance with PRISMA Vitsmin. Titles and abstracts were reviewed for eligibility by two authors independently. Then, two reviewers independently assessed the full text of these article and supplwments methodological quality, athlets and duplication.
Disagreements were resolved through consensus. Data were extracted independently by two authors, disagreements were resolved upon consensus.
SD was extracted from range, standard errors, confidence intervals CIs or p values if not reported. During data extraction, we noted that four trials were conducted during wintertime when sunlight exposure is minimal of the year, with only one trial conducted in Fall.
Therefore, for consistency, trials were stratified by baseline vitamin D sufficiency for observing vitamin D3 supplementation effects on serum 25 OH D.
And since different muscle strength measurements were applied among included RCTs, we set subgroups of muscle strength outcomes based on muscle strength test.
We calculated the baseline pre-supplementation mean difference between vitamin D3 groups and placebo groups. For between-group baseline 25 OH D status, we performed standardized mean differences SMDs check for serum 25 OH D between vitamin D3 and placebo groups using a random-effects model and an inverse variance approach.
Review Manager 5. Figure Vitamkn summarizes the search and selection process. After reviewing titles and abstracts, 21 articles were selected for full-text article suupplements.
Of the 21 articles, five RCTs were included in this meta-analysis. For example, of the excluded articles, research from Supplemrnts M. et al.
Figure 2 presents the funnel plot of the included trials for within study mean difference of serum vitamin D status between groups at baseline. The horizontal axis presents within study mean difference of serum 25 OH D between intervention and placebo for each trial at the baseline [ 2829303132 ].
Funnel plot for within study serum 25 OH D difference between intervention and placebo for each trial at baseline. SE, standard error; MD, mean difference of serum 25 OH D between intervention and placebo.
Close a included 2 different vitamin D3 dosage Vitaimn groups in their study [ 28 ]. Methodological quality of the trials and introduced risk of bias are shown in Fig. Five included studies are all placebo controlled and double blinded studies.
Cochrane risk of bias assessment. Baseline characteristics of subjects from all five included RCTs for analytical and quantitative synthesis are presented in Tables 1 and 2.
Three studies were from UK, one from Korea and one from New Zealand. Athletes were engaged in different sports, and four out of the five trials included males only. Wyon et al. Close et al. In another study, Close et al.
For both studies carried out supplementa Close et al. Jung et al. Fairbairn et al. Both Tables 3 and 4 demonstrate mean serum 25 OH D concentration at the baseline and follow-up for each study. For those athletes with insufficient serum 25 OH D at the baseline, vitamin D3 supplementation improved their vitamin D status.
Table 3 Fig. From this sensitivity analysis in Fig. Total sample size in this study is including both intervention and placebo. Table 5 shows the strength changes between pre and post- vitamin D3 intervention for one repetition maximum Bench Press 1-RM BP and maximal quadriceps contraction.
After generating the forest plot for different strength tests subgroups in Fig. And, furthermore, no overall effect foe muscle strength was observed based on included RCTs SMD From Figs. The sensitivity analysis also observed an overall beneficial effects of vitamin D3 supplementation on serum 25 OH D.
In order to generate consistent result for pooled mean difference between post-intervention results and baseline profile, each subgroup included two to three trials that contributed to the pooling of standard mean difference of the strength measurement.
Neither Wyon et al. PRISMA criteria of Cochrane reviews were used to ensure quality and rigorous methodology. The selection and review process was independently conducted by two reviewers. Our conclusions are made based on findings from up-to-date officially published RCTs to ensure the quality of this systematic reviews and meta-analyses.
With limited RCTs available after screening and selection assessment process for this meta-analysis, this study only has data from five RCTs of certain variables inherent to meta-analysis including different supplementation dosage, outcome measurements, sports and training routines, which may introduce confounders with limited subjects.
Our study has certain limitations inherent to systematic reviews and meta-analysis and cannot be disregarded, such as year-round indoors training like Judo and Taekwondo may significantly reduce serum 25 OH D su;plements with outdoors sports. Furthermore, muscle strength can be more important in certain sports since taekwondo and judo athletes pay more attention to enhancing strength then soccer players.
With limited RCTs observed vitamin D3 supplementations on muscle strength, it is therefore not feasible to adjust for different variables, like measurement performed during different season of the year, sport professions, sunlight exposure, specific age groups, genders, type of diets such as Mediterranean diet, vegan diet, Ketogenic dietetc.
The finding of having no overall effect of vitamin D3 supplemsnts muscle strength in this study could due to small sample size and not being able to stratify included athletes for better control when pooling and summarizing each outcome. The level of current evidence of this meta-analysis is estimated as moderate to high for elevating serum 25 OH D concentrations with appropriate dosage and duration, but, low evidence for enhancing muscle strength have been observed.
The sample sizes in these included trials were small [ 2829303132 ], varying from 10 to 57, and between-study baseline serum 25 OH D status heterogeneity was large.
The populations that been studied were very diverse with different sport professions, nationalities, living latitudes, and there were only 5 athletes received vitamin D3 intervention in a study [ 31 ].
Sport activities that athletes undertook were also varied within one study which included mixed athletes from both football and rugby [ 28 ]. Sunlight exposure is considered to be crucial for human body vitamin D synthesis under the skin [ 33 ], and athletes [ 34 ] with weight management protocols and limited sunlight ultraviolet exposure, for example, figure skating athletes [ 35 ] and ice hockey players [ 363738 ], were reported to have high prevalence of vitamin D deficiency.
In the process of RCTs selection from fully assessed articles, nine studies [ 394041424344454647 ] reported vitamin D supplementation had beneficial effect on elevating serum 25 OH D, but not establishing any association between vitamin D3 supplementation and muscle strength.
There are three studies [ 434445 ] indicating that vitamin D2 supplementation significantly increased serum 25 OH D2 concentration, but decreased serum 25 OH D3 concentration and had no overall effects on strength tests.
In mice models restricted to either vitamin D2 alone or vitamin D3 alone in its diet, vitamin D2 fed mice had superior bone health regarding bio-markers compared with vitamin D3 fed mice by the week 16 [ 48 ].
In contrast, vitamin D2 supplementation was less effective than vitamin D3 in maintaining healthy serum 25 OH D status reported by other researchers [ 4950515253 ].
: Vitamin D supplements for athletes| Reevaluating Vitamin D as a Sports Supplement | Human serum hydroxycholecalciferol response to extended oral dosing with cholecalciferol. References Paxton GA, Teale GR, Nowson CA, Mason RS, McGrath JJ, Thompson MJ, Siafarikas A, Rodda CP, Munns CF. vitamin d supplementation. J Int Soc Sports Nutr. Vitamin D has become somewhat of a media hog in the past few years, but for good reason. Fairbairn et al. |
| Reevaluating Vitamin D as a Sports Supplement | Todd JJ, McSorley EM, Pourshahidi LK, Madigan SM, Laird E, Healy M, et al. Article CAS PubMed Google Scholar Dowd P, Hershline R, Ham SW, Naganathan S. Vitamin D supplementation, hydroxyvitamin D concentrations, and safety. Prevalence of vitamin D insufficiency in Canada and the United States: importance to health status and efficacy of current food fortification and dietary supplement use. The US Dietary Recommendations for Vitamin D are IU for adults, although significant research indicates that this falls far below what most people and athletes in particular need for optimal health. Well, I still take a few thousand IU of vitamin D supplements per week during the winter. |
| Access options | GRADE supplmeents 1. But it turns Gestational diabetes during pregnancy that vitamin D plays a whole bunch of suppldments Vitamin D supplements for athletes, including in athletically interesting areas like muscle function, muscle repair, and the immune system. Malczewska-Lenczowska J, Sitkowski D, Surała O, et al. Nutrients ;10 2 There were four outcome indicators in eleven studies. |
| Background | J Athl Train. Vitamin D is a group of vitamins, which contribute to healthy body function [ 1 ]. Vitamin D 3 in fat tissue. van Mechelen W, Hlobil H, Kemper HC. J Int Soc Sports Nutr. Hamilton B. Abstract Background The purpose of this systematic review and meta-analysis is to investigate the effects of vitamin D3 supplementation on skeletal muscle strength in athletes. |
Vitamin D supplements for athletes -
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Low serum concentrations of hydroxyvitamin D in older persons and the risk of nursing home admission. Download references. Simon Fraser University, Biomedical Physiology and Kinesiology BPK , University Drive — Burnaby, Vancouver, BC, V5A 1S6, Canada.
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J Int Soc Sports Nutr 12 , 33 Download citation. Received : 01 April Accepted : 09 August Published : 19 August Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article.
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Dahlquist 2 , Brad P. Koehle 1 Journal of the International Society of Sports Nutrition volume 12 , Article number: 33 Cite this article 59k Accesses 91 Citations Altmetric Metrics details.
Abstract The purpose of this review is to examine vitamin D in the context of sport nutrition and its potential role in optimizing athletic performance. Introduction Vitamin D, a fat-soluble vitamin, was first discovered in cod liver oil [ 1 ] and has since been identified as an essential vitamin, acting as a precursor steroid to a host of metabolic and biological processes.
Metabolism of vitamin D Vitamin D travels in the bloodstream bound to vitamin D-binding proteins [ 28 ] and undergoes a three-stage process of key enzymatic reactions [Fig.
Full size image. Vitamin D and performance Vitamin D 3 receptors exist in human skeletal muscle tissue [ 30 , 31 ], indicating that 1,dihydroxyvitamin D has a direct effect on skeletal muscle activity.
Maximal oxygen uptake Vitamin D receptors VDR are present in cardiac muscle and vascular tissue [ 7 ], indicating that 1,dihydroxyvitamin D might influence maximal oxygen uptake VO 2 max via the ability to transport and utilize oxygen within the blood to various tissues. Table 1 Vitamin D correlation and intervention studies on Maximal Oxygen Uptake VO2max Full size table.
Table 2 Vitamin D in vitro , in vivo and intervention studies on recovery Full size table. Vitamin D and testosterone Testosterone is an endogenous hormone important for muscular adaptations to training. Table 4 Vitamin D correlation, in vivo and intervention studies testosterone Full size table.
Sources Sunlight Humans acquire vitamin D from two different sources, endogenous production after sun exposure, or via the diet from food or supplementation. Table 5 Factors affecting the rate and synthesis of endogenously produced vitamin D Full size table.
Table 6 Vitamin D sources from pharmacological analogs Full size table. Dosage for optimal performance Both D 2 and D 3 are capable of increasing plasma 25 OH D concentration, but vitamin D 3 might be more effective than vitamin D 2 [ 75 , 77 , 78 ].
Vitamin K Any discussion of vitamin D toxicity merits mention of vitamin K. Conclusion In summary, an interesting theme has emerged from animal studies that supraphysiological dosages of vitamin D 3 have potential ergogenic effects on the human metabolic system and lead to multiple physiological enhancements.
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Article Google Scholar Lappe J, Cullen D, Haynatzki G, Recker R, Ahlf R, Thompson K. Here's a video I did about this topic:. Vitamin D is essential for strong bones. It helps to regulate bone growth, density and remodelling and without adequate amounts bone loss or injury occurs.
This is partly due to the fact that calcium cannot be absorbed from the intestines without the presence of Vitamin D. Circulating Vitamin D also affects osteoblast cells that produce bone function through several different mechanisms.
It is thought that Vitamin D can improve muscle function via pathways inside the cells as well as increasing the efficiency and number of calcium binding sites involved in muscular contractions.
They tested a large cohort of athletes during the winter months. Only 1. They then split them into 2 groups and gave one group a placebo and the other a Vitamin D supplement. After 8 weeks they founds significant improvements in the 10m sprint performance as well as vertical jump height for athletes who received the supplement compared to the placebo group.
There is also evidence that it can help you build higher quality muscle in response to exercise. Vitamin D deficiency was first shown to negatively affect heart function about 30 years ago.
Most research in this area has been done on the general population. To my knowledge only one study has so far looked at its effect on the hearts of healthy athletes and what they found is alarming. The researchers found that athletes who were classed as severely Vitamin D deficient had significantly smaller hearts than athletes who were classed as being only slightly deficient or within normal ranges.
Vitamin D is very important for a strong immune system and helps to defend the body against acute illness including influenza and the common cold. Runners and endurance athletes are specifically prone to upper respiratory tract infections e.
coughs and head colds and research has found that athletes with higher Vitamin D levels tend to report fewer infections during the winter months.
Low levels of Vitamin D have been shown to be associated with increased inflammatory markers in endurance athletes.
Researchers have also found that a combination of aerobic exercise and Vitamin D supplementation had superior effects on the exercise tolerance of asthmatic patients compared to just exercise or supplements which may suggest that this combination has an anti-inflammatory effect in the lungs.
There appears to be a correlation between low Vitamin D levels in the blood and low iron levels. Researchers are not yet quite sure how these 2 are linked but it may be worth checking your Vitamin D levels if you struggle with low blood iron levels.
The short answer is most of us! Vitamin D is unique in that, unlike other vitamins, it is not primarily obtained from dietary sources.
Certain foods e. fatty fish and eggs do contain Vitamin D but the majority is produced when the sun shines on our skin. Researchers believe that the main reason for this worldwide phenomenon of Vitamin D deficiency is down to our sun-shy lifestyles.
Not only do we spend more time working and playing indoors, but we also tend to avoid direct sunshine or slap strong sunscreen on to avoid skin cancer and ageing. The distance from the equator, season, time of day, cloud cover, pollution, sunblock, skin pigment and age all dictate whether Vitamin D is available from the sun.
Vitamin D can only be synthesised if UVB radiation from the sun is absorbed through the skin in adequate amounts. This means that if you avoid the sun between 10am and 3pm, wear sunblock or cover most of your skin when outside, you may actually be Vitamin D deficient — even in the summer.
During the winter months the angle of the sun prevents UVB radiation from reaching latitudes greater than 35—37 degrees that includes us in the UK. Therefore Vitamin D cannot be synthesised from the sun in these areas during the winter months.
The table below shows some of the studies that have found different groups of athletes to be deficient. Of note are the Israeli athletes whom you would have thought would get plenty of sunshine! It is important to get your head around the fact that researchers distinguish between three levels of Vitamin D in the blood.
It is also only at these higher levels that vitamin D is stored in muscle and fat for future use. The recommended daily Vitamin D intake according to most experts to maintain optimal Vitamins D status, is at least IU per day. However, more is required if you start with suboptimal levels. IU stands for international units and for Vitamin D 1 IU equals 0.
With these massive differences in recommendations one wonders if it is possible to overdose on Vitamin D? Apparently the amount of Vitamin D produced from 15 min of unprotected sun exposure is 10, to 20, IU, in a light-skinned individual, which makes most experts believe toxicity to be a rare and unlikely event.
There has, however, been increasing reports of people who has suffered from overdoses and national guidelines currently advise that you should not take more than IU per day. The sun is the most plentiful source of Vitamin D but certain foods also contain significant levels salmon, fatty fish, egg yolks and fortified milk, cereal and orange juice.
The one produced by BetterYou has been shown to be more effective at boosting your Vitamin D levels than tablets.
I found it at Holland and Barrett and it tastes quite nice. It comes in and IU. It is also worth noting that Vitamin D3 appears to be the best supplement to take. There is mounting evidence that taking Vitamin D2 can actually decrease the amount of active Vitamin D in your blood.
Vitamin D deficiency can have an influence on athletic performance and injury. If you work indoors, wear sunscreen, avoid the sun between 10am and 3pm or live above 35 degrees latitude you are very likely to have sub-optimal levels of Vitamin D.
Need more help with your injury? Maryke Louw is a chartered physiotherapist with more than 15 years' experience and a Masters Degree in Sports Injury Management. Follow her on LinkedIn , ResearchGate.
Supllements Vitamin Vitamkn is Vitamin D supplements for athletes to be a Vitamins for digestion modulator Vitamni skeletal muscle physiology. However, fr data on the effects of vitamin D supplementation on muscle function in athletes Sports fueling strategies limited and with Vitamin D supplements for athletes results. This meta-analysis therefore, aimed to Muscle repair supplements summarize the up-to-date literature assessing the effects of vitamin D supplementation on muscle strength and power in athletes. Methods: Sport Discus, PubMed, Cochrane Library and Web of Science were searched to identify randomized controlled trials RCTs that used one-repetition maximum 1RM tests to assess maximal strength, and vertical jump to assess muscle power in athletes. The Cochrane Risk of Bias tool was used to evaluate the included RCTs for sources of bias. The effect sizes were calculated on the changes from baseline between vitamin D and placebo groups for maximal strength results by upper body and lower body, and for power results. Results: Eleven RCTs involving athletes were included. 
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