{"id":19353,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=19353"},"modified":"2026-02-09T13:34:17","modified_gmt":"2026-02-09T13:34:17","slug":"the-benefits-of-vitamin-d3","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/the-benefits-of-vitamin-d3\/","title":{"rendered":"The benefits of Vitamin D3"},"content":{"rendered":"\n<div class=\"wp-block-cover is-light h1_cover\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"320\" class=\"wp-block-cover__image-background wp-image-19356 size-large\" alt=\"Vitamin D\" src=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2025\/05\/Untitled-4-2-1024x320.jpeg\" data-object-fit=\"cover\" srcset=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2025\/05\/Untitled-4-2-1024x320.jpeg 1024w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2025\/05\/Untitled-4-2-300x94.jpeg 300w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2025\/05\/Untitled-4-2-768x240.jpeg 768w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2025\/05\/Untitled-4-2-1536x480.jpeg 1536w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2025\/05\/Untitled-4-2-1280x400.jpeg 1280w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2025\/05\/Untitled-4-2-40x13.jpeg 40w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2025\/05\/Untitled-4-2-55x17.jpeg 55w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2025\/05\/Untitled-4-2-100x31.jpeg 100w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2025\/05\/Untitled-4-2.jpeg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><span aria-hidden=\"true\" class=\"wp-block-cover__background has-background-dim\" style=\"background-color:#997f75\"><\/span><div class=\"wp-block-cover__inner-container is-layout-flow wp-block-cover-is-layout-flow\">\n<h1 class=\"wp-block-heading\">The benefits of Vitamin D3<\/h1>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group introduction_with_author_group is-vertical is-layout-flex wp-container-core-group-is-layout-8cf370e7 wp-block-group-is-layout-flex\"><div class=\"introduction_lower\"><div class=\"author-box\">\n                <div class=\"author-avatar\"><img data-del=\"avatar\" src='https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2023\/11\/sis-logo-55x55.png' class='avatar pp-user-avatar avatar-50 photo ' height='50' width='50'\/><\/div>\n                    <div class=\"author-info\">\n                    <span class=\"written_by\">Written By<\/span>\n                    <h3>Science in Sport Team <\/h3>\n                    <h6><\/h6>\n                <\/div>\n            <\/div><div class='duration_image'><img decoding=\"async\" class=\"lazy time_icon\" loading=\"lazy\" width=\"28\" title=\"28\" src=\"\/sports-nutrition\/wp-content\/themes\/sports-nutrition\/images\/time_icon.svg\" > 5 minutes<\/div><div class='author_share'>Share <div class=\"share_buttons\"><div class=\"ss-inline-share-wrapper\"><div class=\"ss-inline-share-content\"><\/div><\/div><\/div><\/div><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group parapgraph_group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<p class=\"has-medium-font-size\"><strong>Overview of Vitamin D and Synthesis<\/strong>&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.scienceinsport.com\/vitamin-d\">Science in Sport Vitamin D3<\/a> is formulated with 1000iu vitamin D3 per\u00a0tablet. Vitamin D is a fat-soluble vitamin with two compounds in this group, ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3).\u00a0\u00a0<\/p>\n\n\n\n<p>Vitamins D2 and D3 can be thought of as prohormones, in that they have no significant bioactivity until converted into their active form (1,25[OH]D).&nbsp;<\/p>\n\n\n\n<p>The beneficial effects of vitamin D depend on the subsequent availability of blood\u00a025<sub>[OH]<\/sub>D*;\u00a0therefore, the goal of supplementation should be to correct any deficiencies and raise blood 25<sub>[OH]<\/sub>D levels to normal values.\u00a0<\/p>\n\n\n\n<p>Vitamin D3 supplementation is thought to be more effective at raising blood 25<sub>[OH]<\/sub>D levels compared to vitamin D2<sup>\u202f(1)<\/sup>, meaning that this specific form is the one to look for when choosing a supplement.\u00a0<\/p>\n\n\n\n<p class=\"has-small-font-size\">\u202f\u00a0*25<sub>[OH]<\/sub>D is what vitamin D2 and D3 are first converted to in the liver\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Benefits of Vitamin D3<\/strong><\/h4>\n\n\n\n<p>Through exposure to sunlight and synthesis in the skin, our body can naturally produce vitamin D3. However, vitamin D3 deficiency is common in both the\u00a0general public\u00a0and athletic populations<sup>(2)<\/sup>.\u00a0\u00a0<\/p>\n\n\n\n<p>This may be due to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Living at far northern or southern latitudes&nbsp;<\/li>\n\n\n\n<li>Training indoors&nbsp;<\/li>\n\n\n\n<li>Wearing&nbsp;protective clothing&nbsp;<\/li>\n\n\n\n<li>The application of&nbsp;sun-screen&nbsp;<\/li>\n\n\n\n<li>Consciously avoiding sun exposure&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>All of\u00a0these factors reduce the sun exposure required for the body to synthesise vitamin D3; it may be beneficial to supplement\u00a0it.\u00a0\u00a0<\/p>\n\n\n\n<p>Supplementing with<a href=\"https:\/\/www.scienceinsport.com\/vitamin-d\">\u202f<strong>vitamin D3<\/strong><\/a>\u202fhas been linked to many health benefits, such as:\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Optimising muscle function&nbsp;<\/li>\n\n\n\n<li>Remodelling, maintaining bone health&nbsp;&nbsp;<\/li>\n\n\n\n<li>Strengthening the immune system and\u00a0minimising infection risk\u00a0<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Muscle Function<\/strong>&nbsp;<\/h4>\n\n\n\n<p>\u202fOne of the functions of training is to provide a stimulus to the working muscle, causing stress on the muscle and muscular damage. The process of repairing and remodelling the muscle results in beneficial adaptations and improved physical performance.&nbsp;<\/p>\n\n\n\n<p>It has been shown that <a href=\"https:\/\/www.scienceinsport.com\/vitamin-d\">supplementing with vitamin D3<\/a> has the potential to influence muscle remodelling\u202f<sup>(3)<\/sup>. Additionally, it has been suggested that vitamin D deficiency has a negative impact on muscular performance\u202f<sup>(4)<\/sup>\u202f, and improved exercise performance has been seen alongside vitamin D3 supplementation<sup>\u202f(4, 5)<\/sup>.\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Bone Health<\/strong>&nbsp;<\/h4>\n\n\n\n<p>Vitamin D supports calcium absorption and utilisation in the body, meaning that<a href=\"https:\/\/www.scienceinsport.com\/vitamin-d\"> vitamin D supplementation<\/a> may have a role to play in bone health. Bone is an active tissue in the body, and\u00a0high-impact, loading-type activities provide the stimulus to maintain bone health, promoting peak bone mineral density. However, athletes undertaking non-weight-bearing exercise, such as cycling, are at an increased risk of low bone mineral density and subsequent poor bone health, with proposed beneficial effects of vitamin D supplementation on bone density\u202f(6).\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Immune Function<\/strong>&nbsp;<\/h4>\n\n\n\n<p>Vitamin D also plays an important role in the immune system, with the activation of some immune cells being regulated by circulating vitamin D levels\u202f(3).&nbsp;&nbsp;<\/p>\n\n\n\n<p>Exercise can increase the chances of illness, and the prevalence of upper respiratory tract infections (URTI) is higher in overreached endurance athletes\u202f(7). \u202f\u00a0<\/p>\n\n\n\n<p>In endurance-trained populations, vitamin D deficiencies resulted in more episodes of upper respiratory tract infections and more URTI symptom days\u202f(8). Additionally, vitamin D3 supplementation has been shown to prevent decreases in IL-5 compared to a placebo trial\u202f(9). Given that IL-5 is a cell of the immune system which protects against viruses and bacterial infections, this finding supports the notion that vitamin D3 may play a role in immune function support.\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Vitamin D at a glance<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vitamin\u00a0D is a fat-soluble vitamin, and vitamin D3 can be synthesised through exposure to the sun or supplemented in the diet\u00a0<\/li>\n\n\n\n<li>As\u00a0sun exposure is key in vitamin D3 synthesis, seasonal deficiencies may be evident. Particular attention should be paid to athletes training indoors, in far northern latitudes or during winter months<\/li>\n\n\n\n<li>Vitamin D plays a role in muscle repair and remodelling, bone health and immune function<\/li>\n\n\n\n<li>Athletes often experience low vitamin D levels, and the benefits of supplementation are seen when correcting deficiencies, with dosages in the range of 2000-5000iu per day used in the cited research\u00a0<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>References:<\/strong><\/p>\n\n\n\n<p>1. Barker, T., Martins, T. B., Hill, H. R., Kjeldsberg, C. R., Henriksen, V. T., Dixon, B. M., &#8230; &amp; Weaver, L. K. (2012). Different doses of supplemental vitamin D maintain interleukin-5 without altering skeletal muscle strength: a randomized, double-blind, placebo-controlled study in vitamin D sufficient adults.&nbsp;<em>Nutrition &amp; metabolism<\/em>,&nbsp;<em>9<\/em>(1), 16.<\/p>\n\n\n\n<p>2. Friedl, C., &amp; Zitt, E. (2017). Vitamin D prohormone in the treatment of secondary hyperparathyroidism in patients with chronic kidney disease.&nbsp;<em>International journal of nephrology and renovascular disease<\/em>,&nbsp;<em>10<\/em>, 109.<\/p>\n\n\n\n<p>3. Close, G. L., Leckey, J., Patterson, M., Bradley, W., Owens, D. J., Fraser, W. D., &amp; Morton, J. P. (2013). The effects of vitamin D3 supplementation on serum total 25 [OH] D concentration and physical performance: a randomised dose\u2013response study.&nbsp;<em>Br J Sports Med<\/em>,&nbsp;<em>47<\/em>(11), 692-696.<\/p>\n\n\n\n<p>Owens, D. J., Allison, R., &amp; Close, G. L. (2018). Vitamin D and the Athlete: Current Perspectives and New Challenges.&nbsp;<em>Sports Medicine<\/em>, 1-14.<\/p>\n\n\n\n<p>4. Close, G. L., Russell, J., Cobley, J. N., Owens, D. J., Wilson, G., Gregson, W., &#8230; &amp; Morton, J. P. (2013). Assessment of vitamin D concentration in non-supplemented professional athletes and healthy adults during the winter months in the UK: implications for skeletal muscle function.&nbsp;<em>Journal of sports sciences<\/em>,&nbsp;<em>31<\/em>(4), 344-353.<\/p>\n\n\n\n<p>5. Wyon, M. A., Koutedakis, Y., Wolman, R., Nevill, A. M., &amp; Allen, N. (2014). The influence of winter vitamin D supplementation on muscle function and injury occurrence in elite ballet dancers: a controlled study.&nbsp;<em>Journal of science and medicine in sport<\/em>,&nbsp;<em>17<\/em>(1), 8-12.<\/p>\n\n\n\n<p>6. Neal, S., Sykes, J., Rigby, M., &amp; Hess, B. (2015). A review and clinical summary of Vitamin D in regard to bone health and athletic performance.&nbsp;<em>The Physician and sportsmedicine<\/em>,&nbsp;<em>43<\/em>(2), 161-168.<\/p>\n\n\n\n<p>7. Hausswirth, C., Louis, J., Aubry, A., Bonnet, G., Duffield, R., &amp; Le Muer, Y. (2014). Evidence of disturbed sleep patterns and increased illness in functionally overreached endurance athletes.&nbsp;<em>Medicine and science in sports and exercise<\/em>.<\/p>\n\n\n\n<p>8. He, C. S., Handzlik, M. K., Fraser, W. D., Muhamad, A. S., Preston, H., Richardson, A., &amp; Gleeson, M. (2013). Influence of vitamin D status on respiratory infection incidence and immune function during 4 months of winter training in endurance sport athletes. <em>Exerc Immunol Rev<\/em>, <em>19, <\/em>86-101.<\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group written_by_group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><div class=\"author_written_by\">\n                                    <div class='written_by_title'>Written By<\/div>\n                                    <div class='written_content'>\n                                        <div class='written_by_avavtar'><img data-del=\"avatar\" src='https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2023\/11\/sis-logo-55x55.png' class='avatar pp-user-avatar avatar-50 photo ' height='50' width='50'\/><span class='written_by_name_mobile'>Science in Sport Team <\/span><\/div>\n                                        <div class='written_by_description'>\n                                         <div class='written_by_name'>Science in Sport Team <\/div>\n                                         <div class='written_by_guest'><\/div>\n                                          <div class='written_by_introduction'>Supplying world-class knowledge, elite insights, and product recommendations to provide optimal performance solutions for all athletes across a wide variety of endurance sports.<\/div>\n                                          <div class='written_by_link'>\n                                            <a href='https:\/\/www.scienceinsport.com\/sports-nutrition\/author\/sisteam\/'>More articles by author<\/a>\n                                          <\/div>\n                                        <\/div>\n                                      <\/div>\n                                    <\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Why should you take D3? Although sun exposure naturally produces vitamin D3, supplementing with it can improve physical performance, especially during the darker months. <\/p>\n","protected":false},"author":158,"featured_media":19355,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[452],"tags":[],"class_list":["post-19353","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport"],"acf":{"subtitle":"","product_skus":"","post_banner":false,"duration_type":"time","duration_time":""},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The benefits of Vitamin D3  | SiS Blog<\/title>\n<meta name=\"description\" content=\"Although sun exposure naturally produces vitamin D3, supplementing with it can improve physical performance.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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