Most of the time when giving anyone advice on supplementation I preface it by saying if your nutrition and diet isn't on point, then there is no point in wasting money on supplements. Supplements are meant to fill cracks, not craters. I may mention these same two sentences every time I write about supplementation. Anyway, Vitamin D. It plays a vital role in your health and performance. Vitamin D helps with absorption of calcium and phosphorus. It can contribute to bone health, muscle contraction, muscle protein anabolism, improved immune function, and improved anti-inflammatory action. Due to this, being in a deficient state could increase risk for stress fractures, respiratory infections, and muscle injuries. It is important to mention all of the things Vitamin D has an affect on with the winter months nearing because while there are certainly food sources (fatty fish such as: catfish, mackerel, tuna, salmon.. lesser amounts in eggs and fortified milk) your primary source is ultraviolet light from the sun. Ultraviolet light exposure of the skin takes a cholesterol derivative and turns it in to an active form of Vitamin D called cholecalciferol (D3, which is what you will see most often on bottles). I currently live in Sault Ste Marie, MI. According to Weather Atlas, average daylight during the months of November, December, and January is only 9 hours here. Average of actual sunlight is only 2.3, 2.5, and 3.4 hours daily for those respective months. Thus, it is going to be nearly impossible to get the recommended intake of 600 IU/day. If there was ever a time to supplement with Vitamin D, this is obviously it. You may live in an area with more daylight and sunlight than me, but it still may not be enough to reach the required levels. The window of opportunity for sun exposure is lower and you also probably don't plan on hanging out with friends outdoors when its cold.
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