You’ve probably heard of the “sunshine vitamin,” but what exactly is it and why is it so important? We’re talking about vitamin D, a crucial nutrient for your overall health and performance. Unlike most vitamins, our bodies can produce it naturally when our skin is exposed to sunlight. But during the colder, darker months, it’s not always easy to get enough of this essential vitamin.
So, why should you care about getting enough of it? It's key for supporting everything from your immune system to your muscle function. In this article, we’ll dive into the top benefits of vitamin D, where to get it from both food and supplements, and how to make sure you’re hitting your daily needs.
Jump to:
- What is Vitamin D?
- The Key Benefits of Vitamin D
- Where Do We Get Vitamin D?
- How Much Vitamin D Do You Need?
- Vitamin D Supplements
What is Vitamin D?
Vitamin D is an essential nutrient that helps regulate various processes within the body. We can get it from both sun exposure and certain foods.
There are two main forms of vitamin D important to humans: D2 (ergocalciferol) and D3 (cholecalciferol). While both forms can increase vitamin D levels in the blood, vitamin D3 is generally considered to be more effective and potent.
It's best known for helping to regulate calcium and phosphate, which are essential for strong bones and teeth. Yet, its benefits extend far beyond that, touching everything from our immune system to our muscles.
The Key Benefits of Vitamin D
Vitamin D is one of the most important components in our diet, yet recent research has found that about 25% of people in the US are found to be deficient in it.1 It has a diverse range of functions, benefitting both mental and physical health.
Supporting Your Immune System
Vitamin D plays a critical role in supporting the normal function of the immune system.1,2 A robust immune system is essential for helping the body protect itself from external challenges, keeping us feeling our best, and allowing us to stay consistent with our training.
Maintaining Strong Bones & Muscles
Vitamin D contributes to the maintenance of normal bones, teeth, and muscle function.2,3 It helps the body absorb calcium and phosphorus, which are the main building blocks of bones, making it a vital nutrient for athletes and anyone looking to maintain a healthy, active lifestyle.
Studies have also found vitamin D to be an important consideration for athletes and exercisers, with supplementation of the vitamin helping to improve both resistance and cardiovascular exercise performance and recovery3.
While 1 in 4 Americans may seem like a lot, it's perhaps even more surprising that research shows more than half of athletes appear to have a vitamin D deficiency.4
Where Do We Get Vitamin D?
The primary source of vitamin D is from our skin’s exposure to ultraviolet rays. But there are times of the year when our exposure is much reduced, especially during the autumn and winter months. This makes it important to find alternative sources.
Sun Exposure
When our skin is exposed to sunlight, it produces vitamin D naturally. However, factors like the time of day, season, and latitude can affect how much our skin produces. In the US, taking a vitamin D supplement is recommended, especially from N0vember to March, as sunlight is not strong enough to produce adequate amounts.
Foods High in Vitamin D
Thankfully, vitamin D isn't just found in the sunshine. There are several foods high in vitamin D that can help us replenish our levels. These are great options for when we otherwise struggle to get enough of it.
Cod Liver Oil
Everyone’s favorite — fish oil, specifically, cod liver oil. It is the greatest non-supplement dietary source of vitamin D.
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A tablespoon of cod liver oil can provide up to 35mcg (micrograms), which is incredible considering the NHS recommended daily allowance (RDA) is currently just 10mcg.5 Cod liver oil is also packed with omega 3, which is believed to support the health of our brains as well as our hearts.6,7
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Salmon and Trout
Both salmon and trout are great sources of vitamin D, netting you between 14-17mcg per 100g serving, and are packed full of high-quality protein. Similar to cod liver oil, you can also expect a good serving of omega 3s with these oily fish.
They are also brimming with vitamin B12, an incredibly important vitamin that supports the formation of DNA, healthy red blood cells, and critical components of our central nervous system.
Mushrooms
Did you know that mushrooms exposed to direct sunlight can provide as much as 10mcg of vitamin D per 50g serving? This is great news for those following a plant-based diet. Mushrooms also contain some plant protein as well as fiber, helping you to feel fuller for longer.
They are also a source of phytochemicals, which are unique compounds found only in plants. Phytochemicals may help support our immune system and protect cells from harm. This is just another reason to include more plants in your diet.
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Eggs (whole)
These protein powerhouses are also a decent source of vitamin D, providing between 1-1.5mcg per egg. A few here and there will certainly help you reach your required intake more readily.
Side note: does anyone else think it’s weird that the yolks look kind of like the sun and that’s where the vitamin D is stored? Just me? OK. Eggs are also a great source of vitamin B12 as well as monounsaturated fats. This form of dietary fat can support a healthier heart when replacing unhealthy fats in the diet.
Fortified foods and plant-based milks
The amount of vitamin D found in fortified foods and plant-based milks varies, but you can expect most to offer between 2-4mcg per serving. These foods are also typically fortified with many other vitamins and minerals, making them a great way to ensure you’re meeting your daily dietary requirements.
How Much Vitamin D Do You Need?
The NHS recommends that adults and children over the age of one need 10 micrograms of vitamin D per day.5 This is a general guideline, and some people may need more, especially during the darker months or if they have limited sun exposure. It’s important to find a way to consistently meet this daily requirement.
Vitamin D Supplements
It’s not always easy to get your daily fix of vitamin D, as it mainly comes from sun exposure and isn’t present in many foods. Our vitamin D supplement offers a convenient option to support your levels.
Why Supplement?
Supplements are a simple, high-quality way to support your intake, especially during winter months. They are a reliable way to get a specific dose of the nutrient without having to constantly track dietary intake or worry about a lack of sun exposure. They are an ideal training partner to help you feel fit enough to keep tackling your workouts.
Calcium, Magnesium, Zinc & Vitamin D3 Softgels
These soft gels are a great option if you're looking for multiple nutrients in one supplement. They provide 8.3mcg of Vitamin D3, which will get you very close to the recommended daily dose. Plus, they offer calcium, zinc, and magnesium—nutrients that support normal muscle function, metabolism, protein synthesis, healthy bones, and energy levels, among many other mechanisms.
Take Home Message
Vitamin D plays a vital and wide-ranging role in our overall health, particularly in supporting normal immune, muscle, and bone function. While sunlight is our primary source, it can be unreliable, especially during the darker months. Meeting your daily requirements is essential for staying consistent with your training and feeling your best.
Here’s what you need to remember:
Sunlight is key, but it's not always enough, especially between autumn and spring. Food helps, so look to oily fish, eggs, and fortified products to boost your intake. Supplements are a solution. They offer a simple, convenient, and effective way to ensure you're getting enough every single day, no matter the weather.
Don't let your vitamin D levels hold you back. A simple daily supplement is the most reliable way to support your body and stay on top of your game, all year round.
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- Cui A, Xiao P, Ma Y, Fan Z, Zhou F, Zheng J, Zhang L. Prevalence, trend, and predictor analyses of vitamin D deficiency in the US population, 2001-2018. Front Nutr. 2022 Oct 3;9:965376. doi: 10.3389/fnut.2022.965376. PMID: 36263304; PMCID: PMC9573946.
- Zhang, R., Naughton, D.P. (2010)., Vitamin D in health and disease: Current perspectives. Nutr J 9, 65.
- Wiciński, M., Adamkiewicz, D., Adamkiewicz, M., Śniegocki, M., Podhorecka, M., Szychta, P., & Malinowski, B. (2019). Impact of Vitamin D on Physical Efficiency and Exercise Performance-A Review. Nutrients, 11(11), 2826.
- Desbrow, B., Burd, N. A., Tarnopolsky, M., Moore, D. R., & Elliott-Sale, K. J. (2019). Nutrition for Special Populations: Young, Female, and Masters Athletes. International journal of sport nutrition and exercise metabolism, 29(2), 220–227.
- https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/618167/government_dietary_recommendations.pdf
- Lange, K., 2020. Omega-3 fatty acids and mental health. Global Health Journal, 4(1), pp.18-30.
- Khan, S., Lone, A., Khan, M., Virani, S., Blumenthal, R., Nasir, K., Miller, M., Michos, E., Ballantyne, C., Boden, W. and Bhatt, D., 2021. Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis. EClinicalMedicine, 38, p.100997.
