Vitamin D - How lack of sunshine hurts your game.
1) Get your 25 hydroxy vitamin D levels tested. If you are lower than 65 you need to supplement and/or get out in the sun. There are no studies showing that levels this high are dangerous in any way and there are studies showing that the added benefits of strengthening your immune system and athletic performance kick in at these higher levels. Ever wonder why Florida seems to have more than it's fair share of great athletes. It's probably the sunshine.
2) Get 15 minutes of midday (11:00 a.m. to 3:00 p.m.) sunshine on your face and arms each day. Any type of sunscreen or UV coating on glass will stop your body from making the vitamin D. Many face creams and even make-up now has sunscreen added.
3) If you go to school north of New York City, your body cannot make any vitamin D from mid-September to mid-March and if you go to school north of Atlanta your body is making less than optimal amounts. Get tested!
4) Take at least 2,000 i.u of vitamin D3 a day even during the summer.
5) If you cannot get out in the sun regularly you need to take at least 5,000 iu of D3 a day.
6) If your test shows your vitamin D levels are low, you can take as much as 10,000 i.u a day to recover from your deficiency.
7) The most common side effect from taking vitamin D is cramping from the sudden increase in calcium absorption facilitated by the Vitamin D. Add Magnesium (400-600 mg/day) to balance this effect or cut back on calcium rich foods in your diet.
8) As always, consult with your physician if you have any questions or concerns.
9) For more information on Vitamin D, visit the Vitamin D Council's Website.
2) Get 15 minutes of midday (11:00 a.m. to 3:00 p.m.) sunshine on your face and arms each day. Any type of sunscreen or UV coating on glass will stop your body from making the vitamin D. Many face creams and even make-up now has sunscreen added.
3) If you go to school north of New York City, your body cannot make any vitamin D from mid-September to mid-March and if you go to school north of Atlanta your body is making less than optimal amounts. Get tested!
4) Take at least 2,000 i.u of vitamin D3 a day even during the summer.
5) If you cannot get out in the sun regularly you need to take at least 5,000 iu of D3 a day.
6) If your test shows your vitamin D levels are low, you can take as much as 10,000 i.u a day to recover from your deficiency.
7) The most common side effect from taking vitamin D is cramping from the sudden increase in calcium absorption facilitated by the Vitamin D. Add Magnesium (400-600 mg/day) to balance this effect or cut back on calcium rich foods in your diet.
8) As always, consult with your physician if you have any questions or concerns.
9) For more information on Vitamin D, visit the Vitamin D Council's Website.