You Need the D: How Vitamin D can Maximize Your Training

You work out, drink protein, and take supplements. You seem to be on top of it but you may be missing something crucial. With the cuddle weather keeping you inside, I have to ask you one thing: Have you taken the D lately? Vitamin D3 that is. Most people overlook how vitamin deficiencies can affect their training; however, research has shown time and time again that vitamin D3 can affect aspects of your performance.

While your body naturally absorbs vitamin D when your skin is exposed to sunlight, ask yourself how often you take the time to be outside. Most people work and train indoors, therefore making you increasingly susceptible to vitamin D3 deficiency beyond just the winter months.

Being deficient in this vitamin can affect the quality and results of your workouts as vitamin D3 has been seen to have an effect on:

  • Muscle protein synthesis (1)
  • Minimizing pain and inflammation (2)
  • Strength (2)
  • Reducing illness (2)
  • Trainability of muscles (3)
  • Size and number of specific types of muscle fibers (4)

If you are feeling increasingly lethargic in the winter or just want to boost your training abilities, then maybe it is time to look into adding a new supplement into your diet. The following are links to some of the top Vitamin D3 supplements out right now on Amazon. Treat your body right and take the D3!      


  1. Birge, S. J., & Haddad, J. G. (1975). 25-hydroxycholecalciferol stimulation of muscle metabolism. Journal of Clinical Investigation, 56(5), 1100-1107. Retrieved March 8, 2016.

  2. Shuler, F., Wingate, M., Moore, H., & Giangarra, C. (2012). Sports health benefits of vitamin D. Sports Health: A Multidisciplinary Approach, 4(6), 496-501. Retrieved March 8, 2016.

  3. Hettinger, T., & Muller, E. A. (1956). Seasonal course of trainability of musculature. Int Z Angew Physiol, 16(2). Retrieved March 8, 2016.

  4. Cannell, J. J., Hollis, B. W., Sorenson, M. B., Taft, T. N., & Anderson, J. J. (2009). Athletic Performance and Vitamin D. Medicine & Science in Sports & Exercise, 41(5), 1102-1110. Retrieved March 8, 2016.