In the last years the vitamin D (which is actually a hormone) has found unprecedented media success, thanks to his multiple benefits documented by a vast scientific literature.
These range from strengthening of the immune system, To fracture risk reduction, to action inflammatory ed antitumor, until the improved athletic performance (which we at CrossFit® enthusiasts care about).
In nature, vitamin D exists in the form of: cholecalciferol (vitamin D3) and ergocalciferol (vitamin D2).
La D3, of animal origin, is contained in modest quantities in fatty fish, such as mackerel, herring, cod liver oil and – to an even lesser extent – in eggs and in dairy products.
La D2 is instead of vegetable origin, and is obtained by UVB irradiation of cultivated mushrooms and some yeasts.
But main source from which man gets this precious vitamin is through the Sun.
To obtain the maximum benefit it is necessary to expose yourself to sunlight without creams and protections, for short periods of time and during the central hours of the day.
How much is needed?
It is important to point out that the individual requirement varies from individual to individual because there are various factors that contribute to the assimilation of this vitamin: age, body weight, complexion, genetic characteristics, the geographical area where one lives, etc.
To establish this with certainty it is necessary to undergo a blood test: values below 30 ng / ml are considered insufficient, while the range 40-80 ng / ml is the one considered optimal for most people, according to various experts on the subject.
Numerous studies have also highlighted the fact that the most athletes are deficient in vitamin D. Even in Hawaiian surfers, the vitamin D level was inadequate in more than half of the subjects tested, despite a sun exposure far above the population average.
When nutrition and sunlight are not sufficient to ensure adequate levels of vitamin D in the blood (in most cases, as we have seen) it is appropriate to resort to D3 supplements.
These should be taken with meals rich in fat - to improve absorption - and, possibly, on a daily basis.
Vitamin D, a “precious” ally in sport.
Vitamin D is of the utmost importance not only because it regulates the level of football in the blood, but also contributes to health of all body organs: from kidneys, to skeletal muscles, to blood vessels and bones.
It is also capable of increase strength and muscle activity e slow muscle loss which takes place with age. Also the risk of contracting fractures it is remarkably reduced.
Finally, some studies show a direct relationship between the state of vitamin D and i testosterone levels.
And since this vitamin / hormone is associated with an athlete's muscle growth and strength, it is essential that it is present in adequate quantities in the body.