Vitamin D is an indispensable nutrient for calcium homeostasis and the composition of hundreds of genes. Adequate serum levels of vitamin D are needed, not only for proper bone mineralization but for a host of other circumstances in musculoskeletal system formation and role.

Though there is a wide variety of vitamin D sources, either manufactured in response to natural sunlight or consumed in one of many formulations, such as pills, splashes, liquids and even chocolates, maximum of the people is still lacking vitamin D.

Among other episodes, this deficiency can be correlated to geography areas with less sunlight and direct UVB rays, lifestyle and spending a lot of time indoors, diet, and heredity factor. It’s quite true that Vitamin D deficiency can influence anyone, it is worth examining how a climatic deficiency can reshape athletes, as the demands on their musculoskeletal operation are much higher.

Required Concentration of Vitamin D

Past studies have revealed that 30 ng/ml is the starting value of serum vitamin D concentration to support proper mineralization of non-mineralized bone matrix. Once the Vitamin D concentrations are found above 40 mg/ml it shows a shielding effect towards stress injuries. Some studies have hypothesized that levels above 50 ng/ml were needed for optimal real performance.

By bringing the levels of vitamin D, up to 50 ng/mL, you can be assured that there is reduced inflammation, pain, and myopathy and ultimately enhancing muscle protein synthesis, adenosine triphosphate concentration, intensity, jump height, jump velocity/power, exercise capacity, and physical accomplishment.

Vitamin D & Type IIA muscles

There are endless reasons why vitamin D could be so crucial to attaining maximal physical performance. One of the more alluring reasons is that it immediately affects the Type IIA muscle cells. Type II muscles or fast-twitch muscle tissues are used for critical physical activity, such as lifting weights and running. These fibers also shrink with aging and underuse, particularly in bigger muscle groups such as the upper legs and back. This circumstance makes an even more compelling case for vitamin D supplementation, particularly in athletes and aging individuals.

Vitamin D Consumption and Athletes

Being a secosteroid Vitamin D with an endocrine mechanism of action is sequentially synthesized in humans in the skin, liver, and kidneys. The active hormone, 1alpha,25-dihydrocholecalciferol [1,25(OH)2D3], is often considered only in terms of its role in controlling calcium and phosphorus homeostasis.

When talking particularly of the athletic population, the probability of over treatment reveals also more of an interest, as professional athletes try to make certain that their bodies are functioning at peak form.

Extremely motivated athletes could easily find themselves over supplemented in an attempt to maximize the profits of vitamin D. Side effects of vitamin D overdose, mostly related to hypercalcemia, combines soft muscle calcification, which is particularly painful in the heart, kidneys, and bowels. In these circumstances, blood pressure dysregulation, electrolyte imbalances, dehydration, constipation, and arteriolar hardening may occur.

Reference

Keep up with your fitness level and if you are lacking Vitamin D, you might end up with Vitamin D deficient disease. Get the best Total Joint Aarthroscopy treatment in Delhi from Dr. Abhishek Kumar Mishra an internationally trained and experienced senior orthopedic and joint replacement surgeon in Delhi having 15 years of rich scientific experience and can help you get stronger bones.

The post Vitamin D Sufficing The Need Of Healthy Bones & Fitness In Athletes appeared first on Orthopaedics International.

Things to do for building healthy and strong bones:

1. Intake adequate calcium: Calcium is important for the development of your teeth and bones. This is useful in proper muscle functioning, hormone secretion, and nerve signaling. You must use vitamin D foods so that calcium can get absorbed properly. Some foods that are rich in calcium are as cheese, milk, yogurt, spinach, and collard greens.
2. Intake Vitamin D rich foods: Both calcium and vitamin D works together to help calcium to get absorbed properly. You can also get exposed in the sun so that you can get enough of vitamin D and this is important for keeping your bones well nourished.
3. Intake of potassium-rich foods: This mineral is important for helping nerves and muscles transmit signals and it also helps cells remove wastes. You must eat foods like bananas, yogurts, and sweet potatoes.
4. Be physically active: Regular exercise builds healthy and strong bones. Exercises such as jumping, walking, roping, and stair climbing keep your bones strong and healthy. Physical activity has a positive effect on your bone density.
5. Restrict alcohol use and caffeine: Both products can affect the calcium absorption inside your body. So, take a decision to limit your alcohol and caffeine usage.
6. Know your genes: People having a family history of osteoporosis are having a huge chance of developing it. So, before your bones break start keeping them nourished and strong.
7. Take protein diet: Have good protein diet. You must be knowing that 50% of our bones are made up of proteins. Good protein diet can protect bones in aging and weight loss.
8. Intake omega-3 fatty acids: Those fats protect bone loss while aging process. Those are present in olive oils, chia seeds, and flax seeds.

You may not know about the condition of your bones till you do the test and till you face some bone problem. People may also take signs of bone disorder for granted. This negligence can cause problems in your daily functioning of life. Some people may have problems in walking, some in carrying things, some face easy bone fractures, some arthritis and for some running become difficult in even young age. It becomes important to build healthy and strong bones throughout your life. By maintaining your lifestyle habits and keeping your diet enriched, one can prevent the future bone problem. It is up to you to care for your bones that are the basic strength of your life. Never let your bone strength face problems. Be active and cherish your life up to fullest.

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