Vitamin D and Sports Performance: What Athletes Should Know

Author: MOK SHIEN LOONG

Last updated: 11 August 2026

Why vitamin D is important for athletes

Vitamin D supports calcium absorption, bone health and normal muscle function. Athletes with low vitamin D may be more vulnerable to muscle weakness, bone problems and interruptions to training. Correcting a confirmed low level can be important for health and maintaining performance. [2, 3, 7, 12]

Vitamin D is sometimes called the “sunshine vitamin” because the body can make it when skin is exposed to ultraviolet B (UVB) rays. It can also be obtained from a limited number of foods and supplements. For athletes, vitamin D matters mainly because of its role in bone mineralisation, calcium and phosphate balance, skeletal muscle function and overall health. [2, 5, 7]

The key point is not to treat vitamin D as a guaranteed performance enhancer. Evidence is most supportive of identifying and correcting low vitamin D status when there is a clinical reason to do so, rather than taking high doses simply in the hope of improving performance. [7, 10, 12]

How does vitamin D support athletes?

Bone health

Vitamin D helps the body absorb calcium and maintain the mineral balance needed for healthy bones. This is especially relevant in sports with high impact, high training loads or risk of bone stress injury. [2, 5, 7]

Muscle function

Vitamin D receptors are present in skeletal muscle, and low vitamin D status has been associated with poorer muscle function. [2, 3, 7]

Recovery

Vitamin D is biologically involved in muscle repair and inflammatory signalling, but clinical studies have not established a consistent recovery benefit from supplementation after exercise. [9]

Immune health and training consistency

Vitamin D contributes to normal immune function. Maintaining adequate status is part of overall athlete health, although supplementation should not be viewed as a stand-alone way to prevent illness or guarantee uninterrupted training. [4, 5, 7]

Can vitamin D improve sports performance?

Possibly in some athletes with low vitamin D status, but the evidence is mixed. Studies have reported associations between low vitamin D and poorer strength, power or musculoskeletal health. [3, 7, 12]

Performance area What the evidence suggests
Strength and power Low vitamin D may be associated with poorer muscle function, but supplementation has not consistently increased strength or power across athlete trials. [3, 7, 12]
Recovery and muscle soreness Some individual studies suggest possible benefits in selected athletes, but a systematic review could not confirm a clear post-exercise recovery effect. [9]
Bone health and injury risk Adequate vitamin D is important for bone health. Low status may be relevant when evaluating recurrent bone stress injury or musculoskeletal symptoms. [2, 7]
Overall performance Vitamin D should be treated as a health and deficiency-correction issue, not as a guaranteed ergogenic aid. [7, 12]

Which athletes are more likely to have low vitamin D?

Athletes can have low vitamin D even in sunny countries. Risk depends on more than whether a sport is played indoors or outdoors. A 2023 systematic review found that indoor athletes tended to have somewhat lower vitamin D levels after accounting for factors such as season and ethnicity. [8]

Athletes who may deserve closer assessment include those who: [7]

  • Train mostly indoors, at night, or at times with little UVB exposure.
  • Have darker skin pigmentation.
  • Wear clothing that covers most of the skin or deliberately avoid sun exposure.
  • Have conditions that reduce absorption of fat-soluble vitamins, such as some gastrointestinal disorders.
  • Have a history of vitamin D deficiency, bone stress injury or recurrent musculoskeletal problems.

Do indoor athletes automatically need vitamin D supplements?

Not necessarily. Indoor training can be one risk factor, but other factors such as the season, sun exposure, skin pigmentation, diet, health conditions and previous blood results all matter. A pharmacist, doctor or sports dietitian can help assess the overall picture. [7, 8]

What are the best food sources of vitamin D for athletes?

Only a limited number of foods naturally contain substantial vitamin D, so athletes with low sun exposure may need to make deliberate food choices. [5, 6]

Food source Examples Practical use for athletes
Fatty fish Salmon, trout, tuna, mackerel, sardines Add to lunch or dinner regularly; also provides protein and omega-3 fats.
Egg yolks Whole eggs Easy addition to breakfast, sandwiches or post-training meals.
Fortified foods Selected milk, plant-based drinks, cereals or juices Check the nutrition label because vitamin D fortification varies by product.
UV-exposed mushrooms Some commercially UV-treated mushrooms Useful plant-based option; vitamin D content varies.

Sun exposure can also contribute to vitamin D production, but there is no single “right” number of minutes for everyone. UV intensity, time of day, skin pigmentation, clothing and other factors change vitamin D synthesis, and deliberate overexposure is not recommended because of sunburn and skin-cancer risk. [2, 7]

Should athletes get a vitamin D level test?

The main blood marker used to assess vitamin D status is serum 25-hydroxyvitamin D [25(OH)D]. Studies have shown that vitamin D insufficiency can be common among athletes, even in those who train outdoors or live in sunny environments. Therefore, athletes should not assume that regular sun exposure alone guarantees adequate vitamin D status. Checking vitamin D levels can help athletes understand their individual status and identify insufficiency or deficiency that might otherwise go unnoticed. [5, 7, 10, 13, 14, 15]

Should athletes take vitamin D supplements?

Supplementation can be appropriate when an athlete has low vitamin D or another clear indication, but the dose and duration should be individualised. More is not necessarily better: excessive vitamin D intake can cause harmful calcium elevations and other complications. Athletes should avoid self-prescribing high-dose regimens and discuss supplementation with a pharmacist, doctor or sports dietitian. [5, 7, 10]

If supplementation is appropriate, you can review vitamin D and calcium products available through BIG Pharmacy and speak with a healthcare professional about product suitability and dose.

Competitive athletes

Tell the pharmacist if you are subject to anti-doping rules and independently verify the batch-testing status of any supplement before use. [11]

The bottom line for athletes

Vitamin D is important for healthy bones, muscles and normal body function, but it should not be marketed as a shortcut to better performance. Athletes are most likely to benefit from a sensible food-first diet, appropriate sun-safety habits and professional assessment when low vitamin D is suspected. If supplementation is needed, the goal is to correct an identified need safely rather than to take the highest possible dose. [5, 7, 10, 12]

Speak with a BIG pharmacist

Not sure whether you need vitamin D? Visit your nearest BIG Pharmacy to discuss your diet, current supplements and whether further medical assessment may be appropriate.

Competitive athlete? Tell the pharmacist if you are subject to anti-doping rules and independently verify the batch-testing status of any supplement before use. [11]

Find your nearest BIG Pharmacy → Browse Vitamin D & Calcium →

Medical disclaimer: This article is for general health education and is not a substitute for personalised medical advice, diagnosis or treatment. Speak with a qualified healthcare professional about symptoms, blood-test results, medicines or supplement doses.

Frequently asked questions about vitamin D and sports performance

Does vitamin D make you stronger or faster?

Not necessarily. Correcting low vitamin D may support normal muscle and bone function, but trials have not consistently shown a performance boost in athletes who already have adequate vitamin D. [7, 12]

Can vitamin D deficiency cause muscle weakness?

Low vitamin D status is associated with muscle weakness in some populations and can be relevant to musculoskeletal health. Persistent weakness, pain or recurrent injuries should be assessed rather than treated with supplements alone. [2, 7]

Are indoor athletes more likely to be vitamin D deficient?

They may have a higher risk because they receive less sun exposure, but indoor training does not automatically mean deficiency. Season, skin pigmentation, diet and other factors also matter. [7, 8]

What is the best type of vitamin D supplement for athletes?

Vitamin D3 (cholecalciferol) is commonly used and is preferred in many sports-nutrition resources, but the right product and dose depend on the individual. Competitive athletes should also check anti-doping and batch-testing considerations. [7, 11]

How much vitamin D should an athlete take?

There is no single athlete dose that is suitable for everyone. Age, diet, sun exposure, medical history and blood results - when testing is indicated - can all affect the plan. High-dose supplementation should be supervised by a qualified healthcare professional. [5, 7, 10]

Can too much vitamin D be harmful?

Yes. Excessive vitamin D can cause hypercalcaemia and other health problems. Avoid combining several supplements containing vitamin D without checking the total amount with a healthcare professional. [5, 11]

View references 15 sources
  1. CARiNG Pharmacy. Vitamin D and Sports Performance: What Athletes Should Know. Original approved editorial source supplied for this BIG Pharmacy Shopify conversion.
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  4. Larson-Meyer E. The importance of vitamin D for athletes. Gatorade Sports Science Institute; July 2015. Cited 11 August 2026. Source
  5. National Institutes of Health, Office of Dietary Supplements. Vitamin D: Fact Sheet for Health Professionals. Bethesda (MD): National Institutes of Health. Cited 11 August 2026. Source
  6. Jones T. 7 nutritious foods that are high in vitamin D. Healthline; 7 April 2025. Cited 11 August 2026. Source
  7. Australian Institute of Sport. Vitamin D - AIS Sports Supplement Framework. Australian Sports Commission. Cited 11 August 2026. Source
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  9. Bello HJ, Caballero-Garcia A, Perez-Valdecantos D, et al. Effects of vitamin D in post-exercise muscle recovery: a systematic review and meta-analysis. Nutrients. 2021;13(11):4013. doi:10.3390/nu13114013. Source
  10. Demay MB, Pittas AG, Bikle DD, et al. Vitamin D for the Prevention of Disease: An Endocrine Society Clinical Practice Guideline. J Clin Endocrinol Metab. 2024;109(8):1907-1947. doi:10.1210/clinem/dgae290. Source
  11. Sport Integrity Australia. Supplements in sport. Cited 11 August 2026. Source
  12. Farrokhyar F, Sivakumar G, Savage K, et al. Effects of vitamin D supplementation on serum 25-hydroxyvitamin D concentrations and physical performance in athletes: a systematic review and meta-analysis of randomized controlled trials. Sports Med. 2017;47(11):2323-2339. doi:10.1007/s40279-017-0749-4. Source
  13. Constantini NW, Arieli R, Chodick G, Dubnov-Raz G. High prevalence of vitamin D insufficiency in athletes and dancers. Clin J Sport Med. 2010;20(5):368-371. doi:10.1097/JSM.0b013e3181f207f2. Source
  14. Zürcher SJ, Quadri A, Huber A, Thomas L, Close GL, Brunner S, et al. Predictive factors for vitamin D concentrations in Swiss athletes: a cross-sectional study. Sports Med Int Open. 2018;2(5):E148-E156. doi:10.1055/a-0669-0791. Source
  15. Hacker S, Lenz C, Reichert L, Ringseis R, Zentgraf K, Krüger K. Vitamin D status and its determinants in German elite athletes. Eur J Appl Physiol. 2025;125(6):1549-1561. doi:10.1007/s00421-024-05699-6. Source

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