“…lack of Vitamin D is linked with poor bone health, but new studies suggest that milder deficiency may also be linked to asthma, some cancers, and diabetes.”
Running a gym I get asked all the time about what supplements are best. The answer is ‘it depends’. It depends on who you are, what’s going on in your life and what your goals are.
In the end, there are two supplements almost everyone needs to consider. Fish oil and Vitamin D. I strongly encourage all you to look into both of these and find out what your needs are.
If you have access to recent blood work check your 25(OH)D or calcidiol, levels, if you have an upcoming appointment be sure to ask to have them checked!
Below is a jump start on your Vitamin D research. 
25 excellent reasons to take vitamin D!
Highlights from the list include
- Bone Health
- Muscle Power and Force Development
- Lean Body Mass
- Cancer Prevention
- Treatment of Depression and Brain Disorders
- Immune Function
- Treatment of Autoimmune Conditions
http://www.vitamindcouncil.org/
John Jacob Cannel, MD, founder of the non-profit Vitamin D Council in the US says: “Current research indicates vitamin D deficiency plays a role in causing seventeen varieties of cancer as well as heart disease, stroke, hypertension, autoimmune disease, diabetes, depression, chronic pain, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects and periodontal disease.
Also from http://www.vitamindcouncil.org/
Studies indicate that for proper health, serum vitamin D levels should be a minimum of 50 ng/mL (125 nmol/L), with optimal levels falling between 50-80 ng/mL (125-200 nmol/L). These values apply to both children and adults.
Vitamin D: Confounding Factors – A great piece where Mark gets into how diet, environment, and genetics affect the equation.
Athletic Performance and Vitamin D.
- Vitamin D-producing ultraviolet light improves athletic performance.
- Physical and athletic performance peak when vitamin D levels peak and decline as levels decline.
- Vitamin D increases the size and number of Type II (fast twitch) muscle fibers.
- Vitamin D levels are directly associated with musculoskeletal performance in older individuals.
- In older individuals, vitamin D improves physical performance.
- Such 25(OH)D levels may also protect the athlete from several acute and chronic medical conditions.
Not so fun facts
- men with low vitamin D levels suffer 2.42 times more heart attacks
- Vitamin D-deficient women, for example, have a 253% increased risk of colon cancer.
- Higher plasma levels of 25(OH)D are associated with a lower risk of colorectal cancer in older women
- women with the lowest level of vitamin D were at a 222% increased risk for developing breast cancer
- Men with higher levels of vitamin D have a 52% reduced incidence of prostate cancer
- inhibiting the synthesis of cholesterol will also inhibit the synthesis of vitamin D
Extra Credit.
Michael Holick’s, Video great video Vitamin D and Prevention of Chronic Diseases