"D" stands for doping

In 1927, a dispute broke out in the world of sport: the German Swimming Association had decided to use a sun lamp on its athletes to improve their performance. Some felt that this ultraviolet radiation provided an unfair sporting advantage. In other words, it was seen as doping.

How could sitting under a sun lamp be construed as doping? Because, according to Dr. Tim Ziegenfuss, this artificial sunlight penetrates the skin and converts cutaneous 7-dehydrocholesterol into provitamin D3, which is then converted into 1.25 dihydroxy vitamin D in the kidneys.

This in itself does not constitute athletic unfairness, but if you suffer from a vitamin D deficiency (which is very common), then according to modern scientific studies, vitamin D can indeed be a performance enhancing substance.

Exposure of athletes has continued ever since.

Fast forward to May of 2009 to a headline from the Post Chronicle, "Vitamin D Could Allow American Olympic Athletes to Dominate in 2012."

This headline was in response to a paper published by the American College of Sports Medicine that examined the positive effects of adequate vitamin D supplementation on athletic performance.

Although some scientists would not classify vitamin D as a hormone, its metabolite is a secosteroid hormone - a molecule that is very similar to a steroid. In fact, many scientists classify vitamin D as a steroid hormone.

Is it really doping?

Most experts agree that it is not. The majority of athletes, just like the majority of the general population, suffer from a vitamin D deficiency.

Treating this deficiency can help athletes prevent stress fractures and maintain healthy vitality. If this also improves the athlete's reaction time, muscle strength, speed and endurance, then this is a very nice side effect of adequate vitamin D intake.

So vitamin D has been making waves in the world of sports since at least 1927, but it's also becoming a hot topic in another area: life extension. Add in some evidence that it could aid fat loss and strength gains and you could have the following...

The next big vitamin

Dr. Jonny Bowden calls vitamin D the most underrated vitamin on the planet.

Dr. Ziegenfuss, a scientist and sports nutritionist for elite athletes, regularly tests his vitamin D levels to make sure he's getting enough. He even tests his children for their vitamin D levels and supplements as needed.

Strength coach Eric Cressey says vitamin D could be the next fish oil. He makes sure that all the athletes he coaches take plenty of vitamin D.

And last but not least, medicinal chemist Bill Roberts also says that you should definitely take vitamin D.

What's up with this stuff and the often behind the times nutrition organizations? Well, the FDA has already announced that they will likely increase their recommendations regarding daily vitamin D intake in the next revision of their recommendations.

In 2008, the American Academy of Pediatrics doubled its recommendations on vitamin D intake for children (from 200 IU per day to 400 IU per day).

And the Department of Family and Consumer Sciences has recommended that sports nutritionists have their athletes' vitamin D levels tested. They say that if athletes don't get enough vitamin D, it will affect their ability to train.

From official bodies to the practical experience of coaches, a clear trend is emerging: vitamin D is important. And if you think you're getting enough of this from natural foods, vitamin D-fortified foods and sunlight, think again, sunshine.

Vitamin D: Why should you worry about this?

There are three good reasons: Longevity, performance and looking good naked.

Let's look at these in detail:

1. longevity

Do you know what can get in the way of building muscle, losing fat and pushing maximum weights on the bench?

Death.

The New England Journal of Medicine recently warned that the number of diseases associated with vitamin D deficiency is on the rise. And who suffers from such a deficiency? Most people, including the otherwise nutrition-conscious athletes - at least that's what this study seems to show.

In a stunning study using population data, scientists found that mortality was 26% higher in those with the lowest vitamin D levels than those with the highest.

And a meta-analysis of 18 randomized controlled trials concluded that vitamin D supplementation significantly reduced mortality. Simply put, this means that vitamin D supplementation prolongs life.

Here are a handful of examples:

• According to the Vitamin D Council, recent research has identified vitamin D deficiency as a major factor in the pathology of at least 17 types of cancer.
• Vitamin D may protect against type I and II diabetes.
• Low vitamin D levels contribute to chronic fatigue, depression and winter depression.
• Lower vitamin D levels have been found in patients suffering from Parkinson's and Alzheimer's disease.
• Low vitamin D levels could contribute to "syndrome X", which is associated with high blood pressure, obesity, diabetes and heart disease.
• Vitamin D supplementation has been shown to lower blood pressure and restore insulin sensitivity.

In short, if living a good, long life is important to you, it looks like vitamin D could help you achieve this goal.

2. efficiency

Studies on vitamin D, sunlight and performance have been conducted for decades. Russian studies from the 1930s showed that 100 meter sprint times improved by 7.4% in athletes exposed to UV radiation, while non-exposed athletes with the same training only showed a 1.4% improvement.

German studies from the 1940s showed that UV irradiation led to a 13% improvement in performance on a cycle ergometer, while no improvements were observed in the control group.

In the fifties, scientists saw a convincing effect on athletic performance after athletes were treated with vitamin D. The results were so convincing that they informed the Olympic Committee.

In 1952, even schoolchildren in Germany were irradiated and given high doses of vitamin D. Children treated accordingly showed dramatic improvements in general fitness and cardiovascular performance. A study from 1956 even showed that UV radiation could improve reaction times by 17%.

In the 1960s, a group of female college students were treated with a single UV radiation treatment. The results: Improvements in strength, speed and endurance.

Other studies showed "clear seasonal variations" in the trainability of the muscles. In late summer, athletes performed better and became stronger due to increased sun exposure and the resulting higher vitamin D production.

It has been shown that vitamin D has a direct effect on the synthesis of protein. Subjects suffering from vitamin D deficiency who were administered vitamin D showed improvements in muscle protein anabolism and an increase in muscle mass.

Improvements in neuromuscular function were also observed. People with higher vitamin D levels generally have better reaction time and balance.

3. look good naked

If vitamin D improves the effects of exercise and helps ward off disease, then it's easy to see how this can translate to an improved appearance: You'll be healthier, you'll feel better, you'll get more out of your workout, and you'll end up looking better.

But there could also be a more direct effect. Scientific research shows that adding vitamin D to a calorie-restricted diet could lead to better and faster fat loss. In one study, body fat shrank faster when there was plenty of D3 - and fat shrank faster in the abdominal area.

And the icing on the cake? The same subjects who supplemented with vitamin D were able to maintain their muscle mass while losing fat.

In other studies, subjects who received vitamin D not only lost weight, but also their sugar cravings, while normalization of blood sugar levels was observed.

Vitamin D quick and dirty

Before we get to the recommendations, let's take a look at some vitamin D basics and some lesser-known facts:

• In America, there is no official recommendation regarding vitamin D intake due to insufficient data. However, there is a recommendation regarding adequate intake. These amounts are said to be sufficient to maintain bone health and normal calcium metabolism in healthy individuals. Needless to say, these are the absolute minimums and recent research suggests that these levels are far too conservative.

o From 19 to 50 years: 200 IU

o From 51 to 70 years: 400 IU

o Over 70 years: 600 IU

• There are not many natural foods that contain high amounts of vitamin D. The best sources are halibut liver oil, followed by cod liver oil, salmon, tuna and mackerel.
  And by the way, it should be mentioned that it has been shown that farmed salmon contains 25% less vitamin D than wild salmon. And cod liver oil? A good source of vitamin D, but also very rich in vitamin A, which can be toxic if consumed in excess. For this reason, you should not use cod liver oil alone to increase your vitamin D intake.
  Beef liver, cheese and egg yolk contain small amounts of vitamin D. Foods such as milk contain vitamin D - but only because food manufacturers add it to milk, cereal products and the like. Milk was fortified with vitamin D in the 1930s to combat rickets, and it worked.
  Despite all these foods, those who want to reap the benefits of a higher vitamin D intake will not be able to get enough vitamin D from food alone.
• Most people get their vitamin D from sunlight. The basic guidelines are: 5 to 30 minutes of sun exposure between 10:00 am and 3:00 pm at least twice a week without sunscreen. But much of this depends on where you live, how old you are, the time of year, your skin's natural melatonin levels, etc.
• Another fact: although it is possible to get too much vitamin D, this is not from too much sun, but only from excessive supplementation.
• And what about sunbeds? Moderate use of commercial tanning beds, which release 2 to 6% UVB radiation, can help, but of course there's that whole skin cancer thing to consider
• Sunlight coming through glass doesn't count. Most UVB radiation cannot penetrate glass.

How much vitamin D?

While researching for this article, I tried to find a consensus based on what experts say. Here is what I found:

• As a general rule, Dr. Clay Hyght recommends 1,000 IU per day. This represents the low end among our experts, although it should be noted that this is still well above the official recommendations.
• One of the most renowned experts on vitamin D, Dr. Reinhold Vieth, says that intake should be in the range of 4,000 IU from all sources.
• Dr. Jonny Bowden recommends 2,000 IU per day.
• Dr. Ziegenfuss keeps his personal intake of 25-hydroxy D at 50 to 100 ng/ml. This means he uses about 4,000 IU per day. He noted that his vitamin D levels rarely reached the 40 ng/ml when taking 1,000 to 2,000 IU per day.
• Bill Roberts has noted that 4,000 IU per day can aid fat loss.
• The Vitamin D Council says that those who are rarely exposed to the sun should supplement 5,000 IU per day. This would require 50 glasses of vitamin D-fortified milk or 10 to 12 standard multivitamin tablets.
• Dr. Robert P. Heaney of Creighton University estimates that 3,000 IU per day would be necessary to ensure that 97% of the population reaches levels above 35 ng/ml.

These levels may depend on your ethnicity and the amount of sun exposure you get. Some estimates suggest that dark-skinned people may need twice as much vitamin D as people with fair skin.

Which recommendation you stick to is up to you and perhaps also your GP (if they are familiar with the subject). If you want to be on the safe side, a blood test is recommended.

General recommendations

1. If you are looking for a vitamin D supplement, you should choose the D3 form. Gel capsules are probably best. Some prefer a liquid form. Since vitamin D is fat-soluble, you should take vitamin D supplements with foods that contain some fat to optimize absorption. Polyunsaturated and monounsaturated fatty acids are best.
2. Try to get some sun, but avoid sunburn. Occasional use of a solarium is fine - especially in winter.
3. If in doubt, get your vitamin D levels checked. You should get tested for 25 (hydroxy) D. This is 25-hydroxyvitamin D, not 1,25-dihydroxyvitamin D. The Vitamin D Council says you should aim for blood levels between 50 and 80 ng/mL. The average American and Western European averages 15 to 18 ng/mL in late winter, which is considered a serious deficiency.
4. It is wise to ensure adequate calcium intake when you increase your vitamin D intake.

Can you overdose on vitamin D?

Yes, but it is unlikely to happen. Some doctors believe that critical toxicity can occur at doses of 20,000 IU per day (over many months) and that the upper safe limit should be raised to 10,000 IU instead of the current 2,000 IU.

Even if toxicity issues exist, you probably don't need to worry about this if you stay at 5,000 IU per day or less.

Good dope

The Public Health Agency of Canada says that vitamin D may offer protection against viruses like the swine flu virus.

So if you get plenty of vitamin D and catch the flu, it will be a weaker version. If you are deficient in vitamin D - which is the case for most people, especially in winter - then you are more likely to develop all the symptoms of flu.

The message is loud and clear: it's time to start 'doping' with vitamin D.

By Chris Shugart

Source: https://www.t-nation.com/supplements/d-is-for-doping

References

1. Melamed ML, Michos ED, Post W, Astor B. 25-Hydroxyvitamin D levels and the risk of mortality in the general population. Arch Intern Med. 2008;168(15):1629-37
2. Autier P, Gandini S. Vitamin D supplementation and total mortality: a meta-analysis of randomized controlled trials. Arch Intern Med. 2007;167(16):1730-7.
3. Athletic Performance and Vitamin D , JOHN J. CANNELL, BRUCE W. HOLLIS, MARC B. SORENSON, TIMOTHY N. TAFT, and JOHN J. B. ANDERSON