Diet gun

Vitamin D is a fat-soluble vitamin that has the unique property of being able to be produced by the body from sunlight and does not depend solely on its intake through diet.

Vitamin D is essential for the absorption and maintenance of calcium and phosphorus from bones and teeth, thus contributing to the maintenance of bone density, acting preventively to avoid osteopenia and by extension osteoporosis or rickets in young children.

It also inhibits the action of parathyroid hormone in the bones, which removes bone tissue to cover the reduction in blood calcium levels.

It has been shown to have a protective effect by limiting the occurrence of the following diseases: diabetes mellitus, rheumatoid arthritis, multiple sclerosis, Sjogren’s syndrome, psoriasis, colds, flu and all respiratory/lung diseases, heart attack, hypertension, colon, breast, ovarian, prostate, esophageal cancers, periodontal diseases, musculoskeletal diseases, depression, dementia, schizophrenia.

Vitamin D supplementation in the elderly has been shown to increase muscle strength, improve balance, thus reducing the risk of falls and increasing walking distance.

Ideal blood vitamin D levels

Deficient: 0-30 ng/ml (0-75 nmol/l)

Sufficient: 30-80 ng/ml (75-200 nmol/l)

High Normal: 80-100 ng/ml (200-250 nmol/l)

Undesirable: > 100 ng/ml (> 250 nmol/l)

Ideal vitamin D intake values

0-12 months 400 – 1000 IU/day, upper limit is 2000 IU/day

1-18 years 600 – 1000 IU/day, upper limit is 4000 IU/day

19-70 years 600 – 2000 IU/day, upper limit is 10,000 IU/day

>70 years 800 – 2000 IU/day, upper limit is 10,000 IU/day

Toxicity may occur at dosages greater than 30,000 IU/day for a prolonged period of time.

Foods that contain vitamin D are:

Fatty fish such as mackerel (300 IU/100 gr), salmon (250-650 IU/100 gr), herring (220 IU/100 gr), sardines (300 IU/100 gr), tuna (240 IU/100 gr), egg yolk (30 IU/yolk) and mushrooms (40-120 IU/100 gr).

Cod liver oil has a very high amount of vitamin D, 1300 IU/1 tablespoon.

We can only absorb 50% of the vitamin D contained in foods. Also, if you lack vitamin D, you only absorb 10% of the calcium in foods and this only increases to 30-40% when vitamin D is sufficient.

Vitamin D supplements

It is found in the form of pills, effervescent tablets, sprays, capsules, powder in sachets, sticks.

It is better to take it with a meal containing fat for better absorption.

Vitamin D supplements are found in the form of D3 which is the one produced in the skin after exposure to the sun and is found in foods of animal origin.

D2 is only found in certain foods such as certain mushrooms and yeast. It is also used as an additive in food manufacturing.

Sun and Vitamin D

As we wrote above, vitamin D can be produced by the body from sunlight. The body posture should be such that the skin receives the sun’s rays at an angle of 90 degrees, that is, horizontally. 5-15 minutes/day of such sun exposure is enough.

An indication of when sunbathing is NOT producing vitamin D is when the shadow of someone standing upright is longer than their height.

Vitamin D and athletes

Vitamin D deficiency leads to a decrease in the number and size of fast-twitch muscle fibers.

Researches has shown that low levels or vitamin D deficiency are negatively associated with jumping sports in women, and also negatively with maximum oxygen uptake (VO2max), which is an indicator of aerobic endurance.

Also, at low levels below 30 ng/mL, the risk of fatigue fractures in athletes, especially track and field athletes, increases significantly.

Practical shooting and Vitamin D

There are no different vitamin D needs in practical shooting athletes than in athletes of other sports.

Adequate vitamin D is important for the athlete to be healthy and have a great performance.

It is better for all athletes to have vitamin D at the upper permissible limits in the body, because due to frequent training and competitions, its quantity is easily variable, so a decrease in the blood or even a deficiency is a common phenomenon.