The nutrient every runner needs (and almost no one gets)

Vitamin D is a crucial part of overall health, performance and recovery.

why runners need vitamin d
Getty ImagesTowfiqu Photography

Everyone, especially runners, needs vitamin D. It’s a key nutrient linked to a host of health and performance-related outcomes, including bone and muscle health, anti-inflammation and heart health. Research has also suggested that vitamin D has the potential to optimise athletic performance.

Why do runners need Vitamin D?

1/ Boost endurance

Studies have shown that vitamin D may increase maximal oxygen uptake (VO2-max), which is an indicator for endurance capacity. This could mean having proper vitamin D stores can lead to more successful long runs.

2/ Enhance muscle recovery

In order to train for long periods of time, runners need to be able to recover quickly. Studies have found that vitamin D helps with muscle recovery and reduces some inflammatory markers.

3/ Increase muscle force

Building muscle is important for runners to get stronger. There have been mixed findings as to whether vitamin D aids in strengthening muscles. But some research has suggested that vitamin D increases muscle force and power output in vitamin D-deficient individuals.

Despite its importance, nearly everyone falls short in their vitamin D intake. The Recommended Dietary Allowance is 600 IU (15 ug). Deficiency can lead to depression, muscle weakness and a greater likelihood of bone disorders. Runners are especially at risk for deficiency because of their increased use of vitamin D during exercise.

Unlike many other vital nutrients, there are only a few ways to get vitamin D: we can make it after sun exposure and get it through food and supplementation. Vitamin D is found in certain plants, but the more bioavailable form is found in animal products.

How to get more Vitamin D

1/ Find your number

    See if you can get your vitamin D levels tested at your next visit to the doctor. Optimal serum levels typically fall between 50 to 100 nmol/L.

    2/ Sunbathe

    Spend five to 20 minutes in the sun two to three times a week to make the more bioactive form of vitamin D. But be sure to slather on sunscreen. Your body can still produce vitamin D from the sun even with sunscreen use, which helps prevent skin cancer.

    3/ Eat and drink

    Stock up on vitamin D-rich foods, including fish (such as salmon, tuna, sardines - aim for two servings a week), egg yolks, fortified milk, fortified cereal, fortified orange juice and mushrooms. If you rarely eat these foods, you can take a vitamin D3 supplement. But avoid consuming more than 2,000 IU per day, since too much vitamin D can be harmful.

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    3/ Don’t forget vitamin K and calcium

    These nutrients work together with vitamin D to promote bone health. Vitamin K is found in green leafy vegetables, and calcium is found in dairy products, tofu, and fortified orange juice.

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