FallOut CrossFit – School of Elite Fitness Tri-cities, WA

Vitamin D

Is this the next miracle vitamin? A lot of research is pointing to yes. But first you need to have your diet dialed in before vitamin D supplementation can do it’s best for you. If you don’t have a healthy gut you wont absorb this vitamin because although it’s called a vitamin it’s actually a hormone, similar to testosterone, estrogen, etc. It is transported across your gut by micelles and therefor should be taken with food. It is estimated that 85-90% of people are deficient to severely deficient. This is attributed to the amount of time that we spend indoors out of the sun. Some research show that athletic performance is better in the summer months. This is why the NBA is so boring during the regular season! If you didn’t already know the body produces 10,000 IU of vitamin D daily with 20 min of UVB exposure in fair-skinned individuals. Those with darker skin need more time in the sun to get the same amounts produced.  Approximately 50 ng/mL is optimal for athletic performance. An article in The American Journal of Clinical Nutrition, discuss the urgent need for vitamin D supplementation. Says that the upper limit for daily vitamin D intake is closer to 10,000 IU/day five times more the currently recommend upper daily limits. Here are a couple of links that discuss more about vitamin D for your reading pleasure. “A Closer Look at Vitamin D” & “Peak Athletic Performance and Vitamin D

Potential Benefits of Vitamin D Supplementation

  • Bone Health – decreased fracture risk
  • Immunomodulation – decreased risk of infection (virus/bacterial/fungal)
  • Decreased cancer risk
  • Decreased Cardiovascular disease
    • Decreased Cholesterol (vLDL, LDL, triglycerides)
  • Decreased inflammation
  • Increased gut health
  • Improved mood
  • Decreased weight – improved insulin sensitivity

WOD: “Helen”

  • 3 rounds
    • 400m run
    • 21 KB Swings
    • 12 Pullups
  • Level III – 53/35 & pullups
  • Level II – 35/20 & band pullups
  • Level I – 20/12.5 & band pullups
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