Vitamin D (cholecalciferol)
Vitamin D is a fat-soluble vitamin that forms in the human subcutaneous tissue from cholesterol under the influence of sunlight.
Functions of vitamin D in the body
Vitamin D is involved in the absorption of calcium in the human body. So, if you care about bone health, then take calcium together with vitamin D.
In addition to strengthening the bones, vitamin D contributes:
Lack of vitamin D can lead to the development of rickets in children, and in adults to porosity and brittle bones, muscle pain, paresthesia.
Since bodybuilders avoid the use of high-fat dairy products, it is necessary to use foods enriched with vitamin D and drink at least an 1 glass of skim milk per day.
Vitamin D is found in the following products:
Remember that the body produces vitamin D from direct sunlight, but too frequent exposure to the sun can lead to the development of skin cancer, so do not forget to saturate the body with vitamins and minerals (vitamins A, C, E, phosphorus, calcium, magnesium) .
The daily requirement for vitamin D is 200-400 IU. When doing bodybuilding, the dose may be slightly increased, but do not take more 1000 IU per day, since too high doses of this vitamin can lead to serious health problems.
When an overdose of vitamin D may cause nausea, vomiting, weakness, fever, irritability, problems with sleep, and worsen the work of the heart and kidneys.
When practicing sports such as weight lifting, running or wrestling, an additional vitamin D supplement is recommended, which helps strengthen bones, maintain the strength of the skeleton and avoid serious injuries. Vitamin D plays an important role in the functioning of muscle tissue, it stimulates in it protein synthesis and production of ATP, prevents muscle weakness. All this allows you to lead an active lifestyle for many years.
When taking vitamin preparations and food supplements, always follow the instructions.