I have been very blessed to work with so many knowledgeable trainers over the years.  One of my favorite colleagues was always preaching about the importance of Vitamin D.  She would send clients off to the doctor to get their Vitamin D levels when she noticed sudden changes with fatigue, weight gain, or even more injuries.  They would always come back with the report that their Vitamin D levels were low and their doctors were impressed for catching it right off the bat.

A few years ago a woman spoke at church about how her husband was ill due to low Vitamin D levels.  The doctor said this was very common for those of us with darker skin. As you will see in this article, it would not hurt those of us with “natural tans” to get out there and get some sun.

Why you Need Vitamin D

Vitamin D helps the body absorb calcium to keep bones dense and also helps to maintain metabolic. Low  Vitamin D intake has also been associated with several diseases.

Recommended Vitamin D Intake

From the Mayo Clinic:

The new 2010 recommended daily allowance (RDA) is 600 IU for those 1-70 years of age and pregnant or breastfeeding women, and 800 IU for those over 71 years of age. An adequate blood level of vitamin D is 20 nanograms per milliliter, which can be achieved through daily skin exposure to sunlight.

Too much Vitamin D can lead to unwanted side effects such as nausea and vomiting.

Sources of Vitamin D

The Sun is our most important source of Vitamin D

Food Sources:  Fish, eggs, and fortified milk

What about Pills?

I’m not a big fan of extra vitamins in pill forms (unless you’ve been directed to do so by your doctors) I think it’s best to get your vitamins from whole foods because you never know if the Vitamins contain what they say they do.  I would stick with the sun and whole food sources.

Reduced Injury rates for Athletes and Vitamin D

According to an article in the Wall Street Journal, studies suggest that Vitamin D deficiency might increase an athlete’s risk of injury. (WSJ Jan 26, 2016)

A study of the Pittsburgh Steelers published in 2015 in the American Journal of Sports Medicine found that Vitamin D levels were significantly LOWER in players with at least one bone fracture.

Players who were released during the preseason due to injury or poor performance also had significantly lower Vitamin D levels than those who made the team.

Even places where there is plenty of sun are starting to monitor the Vitamin D levels of their athletes.  The University of Southern California started giving its athletes Frosted Flakes because it’s quick fuel and also fortified with Vitamin D.  Unless you’re a 20 something college athlete I don’t recommend this method.

There is also the question of whether or not low Vitamin D is connected to soft tissue injuries such as muscle strains.

The recommended Vitamin D dosages for athletes is 1000 to 2000 IU.

Those of us with Natural Tans need Sunshine too!

When I was in college my neighbors would ask if I would like to join them in going outside to sunbathe and tan.  They would start laughing when they realized I’ve got a pretty good natural tan but those of us with darker skin do need to get out in the sun because our skin color slows Vitamin D production in the skin.

As I mentioned at the beginning of the article, a woman came to share with us that her husband had been diagnosed with Vitamin D deficiency and this is very common amongst Black people. There is some discussion about whether or  not is over diagnosed but I say safe than sorry.

Diseases associated with Low Vitamin D levels

1. Dementia

Moderate to severe Vitamin D deficiency in older adults may double the risk for some forms of dementia.  A 2014 study in the Neurology Journal showed there was a 53% increased risk of developing dementia if one had low Vitamin D levels.  It is suspected that Vitamin D may clear plaques in the brain linked to dementia.

2. Prostate Cancer

Especially low levels of Vitamin D have been found in Black men with prostate cancer.

3. Erectile Dysfunction

Men with Low Vitamin D levels have been found to have more severe Erectile Dysfunction

4. Schizophrenia

People with Low Vitamin D levels are twice as likely to be diagnosed with schizophrenia according to the Journal of Clinical Endocrinology  & Metabolism

5. Heart Disease

Researchers found that more than 70% of patients undergoing scans to look at their arteries had a Vitamin D deficiency

6. Depression

Vitamin D receptors have been located in areas of the brain associated with Depression.  Research does seem to show a link between ow levels of Vitamin D in the blood and symptoms of depression.  We don’t really know.

7. Weight Gain

The connection between Vitamin D levels isn’t clearly understood but there’s evidence that receptor cells in the brain that control metabolism and hunger levels may need Vitamin D function properly as well.  Vitamin D has also been shown to reduce the systemic inflammation associated with being overweight.

Interesting Info for Expecting Moms

A study showed that Vitamin D supplementation in pregnant women may improve the bone health of babies born during winter.  There was no benefit during other months said Nicholas Harvey, PhD of the University of South Hampton in the UK

Babies bones strengthen during the last stage of pregnancy.  Since the sun is our most important source of Vitamin D.  Mother’s levels of Vitamin D tend to drop from summer to winter so this effects babies born in winter months. Dr. Harvey said These results should be used with caution.  (Med Page Today Mar 2)

Let the Sunshine in

Get out into the Sun and soak it all up.  The Vitamin D will do you good!