1. Vitamin D What you need to know
Good morning, Today we will be discussing Vitamin D, What it does, why you need it and what can happen if you become deficient. Here are some hand outs that you can review as we look over the information and take notes on for your own personal reference for later on.

2. What are Vitamins? Fat-soluble Vitamin D
“There are two classifications of vitamins: water soluble and fat soluble. The water-soluble vitamins include the B vitamins, vitamin C, and choline. These vitamins dissolve in water and are easily transported in the blood. Because of their water solubility they are also turned over in the body and as a result are not stored in the body in appreciable amounts” (Fink, 2014).
“Fat-soluble vitamins do not dissolve easily in water and require dietary fat for intestinal absorption and transport in the bloodstream. Unlike water-soluble vitamins, the fat-soluble vitamins A, D, E, and K are stored in the body, primarily in fat tissue and the liver, as well as in other organs” (Fink, 2014). They are stored in the body, and too much can become toxic.

3. Sunlight and a Healthy Diet
Get your daily amount by spending time in the sun, or from food, not high- dosage supplements
To get your daily amount of vitamin D all you need to do is spend time in the sun or eat healthy foods fortified in vitamin D. However, you do not need to spend to much time. There is no reason to consume high dosage supplements of vitamin D. When at times that vitamin D may not be produced in high enough quantities such as the sun is to intense to bare, during the winter months, athletes maybe physically unable to go outside, these might be reasons to consume low dosage of vitamin D for athletes or anyone else.
“It’s amazing how quickly adequate levels of vitamin D can be restored by sunlight. Just 6 days of casual sunlight exposure without sunscreen can make up for 49 days of no sunlight exposure. Body fat acts like a kind of storage battery for vitamin D. During periods of sunlight, vitamin D is stored in fatty fat and then released when sunlight is gone” (webmd, 2015). The sun is not only good for plant growth, but also for our body to preform well.

4. Primary Role of Vitamin D
Calcium levels
Calcitriol
The primary role is to control the calcium levels in the blood, hench, affecting bone growth and development. However it is not an active compound and it must be converted through a series of reactions in the liver followed by the kidneys then becoming calcitriol. At this time, calcitriol becomes the active form of vitamin D and then it regulates calcium and bone growth. When this happens, “because calcitriol is produced in one area of the body (the kidneys), carried in the blood, and then exerts effects on tissues in other areas of the body (e.g., bone), it can also be considered a hormone” (Fink, 2014).

5. Fortified food and milk
Vitamin D Deficiency
Children
Fortified food and milk
“Vitamin D deficiency can have devastating effects on bone growth and development in children. In children, vitamin D deficiency leads to rickets, which results in poorly formed, weak, and soft bones” (Fink, 2014).
In the United States, deficiency problems in children have virtually been wiped out due to fortification of milk with vitamin D.
However, “In athletes, vitamin D deficiency may manifest itself in a variety of ways. Muscle weakness, muscle pain, chronic injury, frequent illness, changes in bowel function, and bone pain can all be signs of a vitamin D deficiency” (Fink, 2014).
With all of this, vitamin D deficiency is more common than what people think or expect. People living in Canada and the northern half of the United States, people who stay indoors in sunny climates, those that use sunscreen or just cover up when outside are all at risk of vitamin D deficiency.

6. Vitamin D Toxicity
Hypercalcemia A clinical condition in which blood calcium levels are above normal.
Having too much vitamin D or overdosing on vitamin D causes Hypercalcemia, and it causes “a depressed function of the nervous system, muscular weakness, heart arrhythmias, and calcium deposits in the kidneys (i.e., kidney stones), blood vessels, and other soft tissues” (Fink, 2014).
Other side effects of vitamin D toxicity are “Vitamin D may cause allergic skin reactions (inflammation, irritation, rash, and thinning), build-up of calcium in the arteries, changes in cholesterol levels, daytime sleepiness, excessive vitamin D levels, hardening of the arteries, headaches, increased calcium excretion or levels, increased risk of falls and fractures, increased risk of heart attack and stroke, increased risk of high blood pressure during pregnancy, increased risk of urinary tract infection, kidney or urinary stones, muscle pain, respiratory tract infection, and stomach problems (constipation, cramps, diarrhea, upset stomach, and vomiting)” (Mayo Clinic, 2015).

7. Natural Fortified Foods rich in vitamin D
“Natural sources include fish oils, salmon, sardines, herring, egg yolks, and liver. Plants are poor sources of vitamin D” (Fink, 2014). So any vegetarians need to look to getting plenty of sun exposure or get their vitamin D from fortified foods, and some examples of those foods are, “milk, cereals, orange juice, and some margarines” (Fink, 2014).

8. Questions Should athletes take vitamin D supplements?
How long can I go without adequate amounts of vitamin D?
Can the effects of vitamin D deficiency be reversed?
Others
Athletes don’t need to take supplements unless their diet is low in foods that have vitamin D in it. Just drink milk fortified with it or orange juice if you can.
Remember, six days of adequate sunlight can make up for 49 days of no sunlight, however, a diet can take care of you when you can’t be in the sun.
The effects can be reversed, just don’t wait to long to get adequate amounts, because once older and you have osteoporosis, your bones will break easier and it takes longer to heal.

9. References
Fink, H. H., & Mikesky, A. E. (2014). Practical Applications in Sports Nutrition, 4th Edition. [VitalSource Bookshelf version]. Retrieved from
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