We all know that nutrition plays an important role when we regularly perform moderate to intensive physical work. In order to recover properly from this work, we need certain nutrients that improve and accelerate muscle recovery. Vitamin D is one of these substances. Vitamin D ensures proper functioning of muscles and contributes to an increase in muscle strength. In addition, vitamin D is needed for calcium from food to be absorbed into the body. Recovering from physical labor is also about growing and maintaining strong bones, which calcium contributes to.
What’s vitamin D?
Vitamin D is a fat-soluble vitamin and one of the few types that the body can make itself. The body can make the vitamin itself under the influence of daylight, but vitamin D can also be obtained through food. In food, vitamin D occurs in two forms: ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3).
Vitamin D is needed for muscles to function and repair optimally. This is not the only function of vitamin D. This vitamin also helps the body absorb calcium and phosphorus from food. It ensures that these substances can be fixed in the skeleton, which will give the bones more strength. Finally, vitamin D contributes to the maintenance of resistance.
Dietary sources with vitamin D
Because vitamin D is a fat-soluble vitamin, it is best absorbed when combined with fatty foods. In the Netherlands, for example, vitamin D is added to products such as low-fat margarine and baking and frying products. In the body, this vitamin is stored in fatty tissue. You can probably imagine that if you have a low fat percentage, there will be shortages of certain substances, including vitamin D.
These foods contain a good dose of vitamin D:
- Herring, salmon, mackerel
- Margarine, low-fat margarine
- Dairy products
So you can already get a lot of vitamin D by choosing the right foods, just eating/drinking products high in vitamin D is not enough by itself to get your Recommended Daily Allowance (RDA) of vitamin D.
What is the recommended daily allowance (RDA) of vitamin D?
The RDA says something about how much of a certain nutrient you need for your body to function optimally. Each nutrient has a different RDA. The European Food Safety Authority (EFSA) advises adults to consume a maximum of 100 micrograms of vitamin D per day. There are target groups where other standards apply, for example, infants, young children, pregnant women and the elderly over 70 years.
Effects of too much vitamin D
When you get too much vitamin D over a long period of time, you may experience nausea, vomiting, diarrhea, decreased appetite, and damage to the kidneys and cardiovascular system. Damage to the kidneys and cardiovascular system can cause kidney stones and calcium deposits around organs and tissue. An excess of vitamin D is actually rare.
Dutch law stipulates that a dietary supplement may contain up to 25 micrograms of vitamin D.
Consequences of vitamin D deficiency
Vitamin D affects the absorption of calcium and phosphorus. When there is too little calcium and phosphorus absorbed in the body, deformities can occur in very young children. In adults, osteoporosis occurs more quickly, resulting in more rapid bone fractures. In addition, a vitamin D deficiency causes your immune system to function less well, making you more likely to get sick.
When does the risk of vitamin D deficiency decrease?
Vitamin D is a type of vitamin that the body can produce itself under the influence of daylight. This is also the reason why we say that you should go outside and not spend all day in the corner of the sofa in front of the tube. There are also people who, due to certain circumstances, see less daylight. Think of elderly people who are less mobile so that they can no longer go outside independently, people with a certain cultural background for whom it is customary to cover the skin for most of the day, week and month and people who work inside or on an irregular basis. In addition, there are also people who have an increased risk of vitamin D deficiency due to other factors, for example, people with impaired fat digestion or vegetarians and vegans.
How much vitamin D the skin makes under the influence of daylight depends on the season, the time of day, the latitude and altitude of your location, air pollution, skin pigmentation, and on the use of sunscreen.
For better sports performance…
In addition to optimal muscle and bone function, the immune system also plays a major role among avid athletes. The key to consistent moderate to intensive work is a combination of healthy diet, sufficient sleep, motivation and a strong immune system. Vitamin D is not directly usable by the body and is first converted in the liver and kidneys. In the liver vitamin D is converted into 25-hydroxyvitamin D. Then in the kidneys this substance is converted into 1.25 dihydorxyvitamin. This is the active form of vitamin D that is usable by the body. The active form of vitamin D renders bacteria harmless, giving you a functioning immune system.
In summary, vitamin D provides more strength in the muscles, better adaptability during exercise and faster muscle recovery. In addition, not unimportantly, vitamin D also plays a role in mental health. And what can you use better during physical labor than a strong mind!
“MENTAL FLEXYBILITY IS EVEN MORE IMPORTANT THAN PHYSICAL FLEXIBILTY. STRETCH YOUR MIND TODAY!”
Combine vitamin D with our FitGun!
Do you think your physical condition is important and do you want to do more than just take vitamin D to work on the best version of yourself? Then combine your vitamin D intake with our FitGun. The FitGun helps tired and strained muscles recover even faster after physical work. All you have to do is turn on the FitGun and let it circulate for 2 to 3 minutes on the desired muscle.