Why vitamin D is so important for regeneration after exercise

The most important things in brief

• In principle, if we are exhausted after exercising, that is a good sign. But sometimes we need longer recovery periods.
• These breaks from sport are important so that the organism can regenerate.
• A lot of sleep and a healthy diet are particularly important now. The latest studies show that vitamin D makes an incredibly valuable contribution to regeneration.
• Those who take vitamin D maintain their muscle strength better and significantly reduce the time it takes for muscles to recover.

Vitamin D is often referred to as the human “mother hormone”. This is because it is a vitamin, but its mode of action is more like a hormone. The organism needs the active ingredient, often referred to as the "sun vitamin", because almost all body cells have receptors for vitamin D. It is formed by the UV-B radiation of the sun. Taking vitamin D supplements is also useful.

High performance in late summer

It's not for nothing that most people appreciate spring and summer more than the dark seasons. Then it is usually pleasantly warm and you suffer far less often from annoying colds, not least due to an improved immune system. We owe this in turn to the vitamin D balance built up by the sun.

Now, new studies suggest that professional athletes who live in the northern hemisphere also have their peak performance in summer - namely in September, i.e. in late summer, when the body tanks up on UV-B rays for months has. The minimum of performance, in turn, was measured in February, ie at a time when many dark months are behind us. It is not unlikely that the body's own production of vitamin D is related to this.

Shorter regeneration phase thanks to vitamin D

While the evidence is still lacking, there is some evidence that vitamin D significantly reduces the recovery time that muscles need after exertion. At the same time, this also ensures muscle strength. The effects of the "mother hormone" on the human muscular system are currently being investigated.

On the one hand, there is the assumption that vitamin D supports a reduction in those substances that cause inflammation in the muscles. At the same time, so-called satellite cells are supported - stem cells of the muscle, which are specifically responsible for the formation of new muscle tissue. And third, scientists assume that vitamin D ensures high testosterone levels. This hormone supports the building of muscles decisively.

How much additional vitamin D do you take?

Now you might think that you should take vitamin D through supplements in any dose. However, this assumption is wrong. If you overdo it with this active ingredient, your body will usually defend itself against an overdose. Too much vitamin D intake increases the calcium level excessively, which in turn can cause nausea and loss of appetite. Vomiting and abdominal cramps have also been observed, as well as kidney damage and cardiac arrhythmia.

You can use self-tests to test your vitamin D levels at home, if they are between 60 and 90 ng/ml everything is fine, although 80 ng would be ideal. If you want to take vitamin D via supplements and are a healthy athlete, then dosages of 3,000 to 5,000 IU (International Units) are ideal in winter, while 1,000 to 3,000 IU are sufficient in summer.