In this newsletter, we dive into the fascinating world of vitamin D, often called the "sunshine supplement."
Vital for a wide range of bodily functions, vitamin D plays a crucial role in bone health, immune function, and muscle recovery—areas especially important for athletes and those leading active lifestyles. In fact, top athletes are known to maintain higher vitamin D levels, which supports peak performance and enhances recovery times
In this detailed guide, we’ll explore the optimal ranges of vitamin D for athletes, the essential cofactors that ensure its full benefits, and how this powerhouse vitamin works to support not just bone health, but also immune defences and calcium regulation.
Whether you’re an athlete looking to enhance your performance or someone aiming to boost overall health, this guide will equip you with the knowledge to make the most out of your vitamin D supplementation.
Read on to discover the science behind vitamin D, its cofactors like magnesium and vitamin K2, and how they work together to optimise your health and performance.
First of all, let's take a look at the 10 proven signs of vitamin D deficiency:
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- More than vitamin D
- Essential cofactors, magnesium, zinc, boron, manganese, K2
- Comprehensive blend
- Optimal trace mineral and vitamin D complex
The typical levels of vitamin D in elite athletes, particularly those who win medals, tend to vary based on factors like geography, diet, and outdoor activity. However, there are some general ranges observed in studies of athletes:
Optimal Vitamin D Levels for Athletes:
- General Range for Optimal Performance: 30–50 ng/mL (75–125 nmol/L) is often considered the target range for athletes to support both performance and health.
- Medal-Winning Athletes: Elite athletes, particularly those competing at high levels, often have vitamin D levels closer to the upper end of this range (40–50 ng/mL or 100–125 nmol/L). Adequate vitamin D levels are associated with improved muscle function, bone health, and recovery, which are crucial for peak performance.
Impact of Vitamin D on Immune Function:
- Enhanced Immune Function Range: For immune function, vitamin D levels of 40–60 ng/mL (100–150 nmol/L)are often cited as optimal. At this range, the body can better modulate immune responses, potentially reducing the risk of upper respiratory tract infections (URTIs), which are common in athletes during periods of intense training or competition.
References:
- Cannell JJ, et al. (2009): "Athletic performance and vitamin D." Medicine & Science in Sports & Exercise. This study discussed the association of vitamin D levels with improved muscle function and immune response in athletes.
- He CS, et al. (2013): "Vitamin D status and immune function in athletes." Exercise Immunology Review. The paper highlighted the role of optimal vitamin D levels in modulating immune responses and reducing infection risk.
- Close GL, et al. (2013): "Vitamin D and athletic performance." European Journal of Sport Science. This review suggested that athletes with levels above 40 ng/mL were less likely to experience illness, injury, or decreased performance.
Having vitamin D levels within this optimal range can support not only immune health but also athletic recovery, bone density, and muscle strength, all of which are vital for winning medals.
Cofactors are essential when taking vitamin D because they help ensure the vitamin’s proper metabolism, activation, and function within the body. Without these cofactors, vitamin D may not be as effective in supporting bone health, immune function, or calcium regulation. Here are the key reasons why certain cofactors, like vitamin K2 and magnesium, are important:
1. Vitamin K2 and Calcium Regulation:
- Vitamin K2 works synergistically with vitamin D to regulate calcium. While vitamin D promotes calcium absorption in the gut, K2 ensures that the calcium is directed to the bones and teeth where it is needed, rather than accumulating in soft tissues like arteries, which can lead to calcification and cardiovascular problems.
- Vitamin K2 activates proteins such as osteocalcin and matrix Gla-protein (MGP), which help incorporate calcium into the bone matrix and prevent calcification of the arteries.
References:
- Schurgers LJ, et al. (2007): "Vitamin K2 supplementation improves bone mineral density in postmenopausal women with osteopenia." Calcified Tissue International. This study demonstrated how K2, in conjunction with calcium and vitamin D, can improve bone health.
- Masterjohn C (2007): "Vitamin K2, menatetrenone, and the bioactivation of vitamin D." Journal of Nutrition. This article explored the synergy between vitamin K2 and vitamin D in directing calcium into bones and preventing calcification.
2. Magnesium and Vitamin D Activation:
- Magnesium is crucial for the activation of vitamin D. The enzymes involved in vitamin D metabolism—specifically the conversion of vitamin D into its active form (calcitriol)—are magnesium-dependent. Without sufficient magnesium, the conversion process is impaired, leading to lower levels of active vitamin D, and reduced effectiveness in maintaining calcium homeostasis.
- Magnesium also plays a direct role in regulating parathyroid hormone (PTH), which works in tandem with vitamin D to control calcium levels in the blood.
References:
- Rosanoff A, Weaver CM, Rude RK (2012): "Suboptimal magnesium status in the United States: Implications for cardiovascular health." The Journal of the American College of Nutrition. This article highlighted how magnesium insufficiency affects vitamin D metabolism and calcium balance.
- Uwitonze AM, Razzaque MS (2018): "Role of magnesium in vitamin D activation and function." The Journal of the American Osteopathic Association. This review explained the interrelationship between magnesium and vitamin D in supporting bone health and calcium regulation.
3. Calcium Regulation and Balance:
- While vitamin D increases calcium absorption from the diet, imbalanced intake of cofactors like K2 or magnesium can result in improper calcium utilization. If K2 is deficient, calcium may deposit in arteries, leading to arterial calcification. Conversely, without magnesium, the body may not be able to sufficiently activate vitamin D to regulate calcium levels effectively.
References:
- Rosen CJ (2011): "Vitamin D and calcium: Two pillars of musculoskeletal health." The Journal of Clinical Endocrinology & Metabolism. This review discussed the importance of balanced calcium, vitamin D, and their cofactors in maintaining musculoskeletal health.
- Bolland MJ, et al. (2010): "Calcium supplements with or without vitamin D and risk of cardiovascular events." BMJ. This paper highlighted the risks of calcium supplementation without adequate cofactors like K2 in relation to cardiovascular health.
Conclusion:
Taking vitamin D alone without sufficient cofactors like vitamin K2 and magnesium can lead to an imbalance in calcium metabolism, potentially increasing the risk of conditions such as arterial calcification and poor bone health. Ensuring adequate intake of these cofactors helps optimize the benefits of vitamin D supplementation by promoting proper calcium regulation and bone mineralization, while protecting cardiovascular health.
1. Boron:
- Role with Vitamin D: Boron is a trace mineral that supports the metabolism of vitamin D, helping to increase its half-life and bioavailability. It also plays a key role in the body’s utilization of calcium, magnesium, and phosphorus, all of which are crucial for maintaining bone density.
- Boron has been shown to enhance the activity of enzymes involved in the activation of vitamin D, supporting better calcium absorption and retention in bones.
- Bone Health: Boron helps maintain healthy bone structure by increasing the levels of steroid hormones like estrogen and testosterone, which work with vitamin D to maintain bone health.
References:
- Nielsen FH (2014): "Update on the possible nutritional importance of silicon and boron." The Journal of Trace Elements in Medicine and Biology. This review highlighted the importance of boron in supporting vitamin D metabolism and bone health.
- Miljkovic N, et al. (2004): "Boron deficiency and bone metabolism in humans." The Journal of Trace Elements in Experimental Medicine. This paper discussed the role of boron in bone metabolism, especially in conjunction with vitamin D.
2. Manganese:
- Role with Vitamin D: Manganese is a cofactor for various enzymes, particularly those involved in bone formation. While not directly involved in vitamin D metabolism, it supports the enzymes responsible for the synthesis of connective tissue and bone matrix formation.
- Collagen Production: Manganese plays a key role in the production of collagen, a protein that is part of the bone structure. Vitamin D, in turn, helps in calcium absorption, and together they promote bone strength.
- Antioxidant Function: Manganese is also crucial for the activity of the enzyme superoxide dismutase (SOD), which reduces oxidative stress, a factor that can contribute to bone degeneration if left unchecked.
References:
- Wang Y, et al. (2002): "The essentiality of manganese in bone health." The Journal of Nutrition. This study examined the importance of manganese for bone integrity and its indirect relationship with vitamin D.
- Aschner M, Aschner JL (2005): "Nutritional aspects of manganese homeostasis." Molecular Aspects of Medicine. The review discusses manganese’s role in bone formation and enzyme regulation.
3. Copper:
- Role with Vitamin D: Copper plays an essential role in maintaining bone health, primarily through its role in collagen cross-linking, which gives bones and connective tissues their strength and elasticity. While not directly influencing vitamin D, copper's function supports the structural framework of bones, complementing vitamin D’s role in calcium absorption and deposition.
- Enzyme Cofactor: Copper is required for the enzyme lysyl oxidase, which is essential for the synthesis of collagen and elastin, both important for bone health.
- Calcium Utilization: Copper also helps in the regulation of calcium transport, supporting the proper distribution of calcium into bones.
References:
- Turnlund JR (1998): "Copper nutriture, bioavailability, and the influence of dietary factors." The American Journal of Clinical Nutrition. This article reviewed the role of copper in collagen formation and calcium metabolism.
- DiSilvestro RA, et al. (2003): "Copper supplementation effects on blood copper enzyme activities and indicators of cardiovascular disease risk." American Journal of Clinical Nutrition. This study highlighted copper’s role in bone and cardiovascular health in conjunction with calcium.
4. Zinc:
- Role with Vitamin D: Zinc plays a direct role in bone formation and mineralization, and it is required for the function of several enzymes involved in vitamin D metabolism. Zinc enhances vitamin D receptor activity, which influences the effectiveness of vitamin D in managing calcium levels.
- Bone Health: Zinc is essential for osteoblast function, the cells responsible for bone formation. Without sufficient zinc, bone remodeling is impaired, and calcium may not be adequately utilized in the bones.
- Immune Function: Zinc also works with vitamin D to support immune function. Both nutrients are essential for the proper functioning of immune cells, helping to reduce inflammation and promote healing.
References:
- Roth DE, et al. (2008): "Zinc and its role in bone metabolism and vitamin D receptor function." The Journal of Nutrition. This study discussed the interrelationship between zinc and vitamin D, particularly in bone metabolism.
- Oelzner P, et al. (2008): "Vitamin D, zinc, and bone health." The Journal of Orthopaedic Research. This review highlighted how zinc and vitamin D work together to maintain proper bone health and immune function.
5. Magnesium (Revisited):
- Recap: Magnesium remains one of the most crucial cofactors for vitamin D metabolism. It is involved in the enzymatic conversion of vitamin D to its active form, calcitriol, and plays a role in maintaining appropriate calcium levels in the blood and bones.
- Magnesium deficiency can lead to impaired calcium absorption, resulting in conditions such as osteoporosis or soft bones (osteomalacia) despite adequate vitamin D intake.
References (Reiterated):
- Uwitonze AM, Razzaque MS (2018): "Role of magnesium in vitamin D activation and function." The Journal of the American Osteopathic Association.
Conclusion:
Each of these cofactors—boron, manganese, copper, zinc, and magnesium—plays a distinct role in supporting vitamin D’s function and ensuring proper calcium regulation. These minerals work together to enhance bone mineralization, prevent calcification of soft tissues, and optimize overall health outcomes related to vitamin D supplementation.
When taking vitamin D supplements, it is vital to ensure sufficient intake of these cofactors to maximise the benefits of vitamin D and maintain balanced calcium metabolism.