When summer hits, most of us think: more sun, more sweat, more outdoor WODs. But here’s the twist—even in summer, many athletes still run low on one of the most critical performance nutrients out there: vitamin D.
Known as the “sunshine vitamin,” vitamin D plays a huge role in athletic performance, recovery, immune support, and even mood. And while you might assume you’re getting enough just by training outside, the truth is: you probably aren’t.
Why Vitamin D Matters for CrossFitters
Vitamin D isn’t just for bone health (though that’s important when you’re hitting PRs). It’s essential for:
- Muscle function & strength: Low vitamin D levels are linked to decreased muscle power and poor recovery.
- Immune defense: Summer travel, group classes, and tough workouts can stress your immune system. Vitamin D helps keep it firing strong.
- Mood and mental clarity: Feeling a little off or low energy even when you’re training hard? Vitamin D helps regulate mood and combat fatigue.
- Inflammation control: This vitamin helps manage systemic inflammation, crucial for staying injury-free when your volume is high.
But It’s Summer—Don’t I Get Enough From the Sun?
Here’s the catch: even with longer days, most people still fall short. You’d need 15–30 minutes of direct sunlight daily—without sunscreen and during peak hours—for your skin to synthesize enough vitamin D. And if you’re training early, wearing SPF (which you should), or live in a polluted or high-latitude area, your body might not make enough.
How to Supplement With Vitamin D
Vitamin D3 (cholecalciferol) is the preferred form—your body absorbs it better than D2. Most athletes benefit from 1,000–5,000 IU daily, depending on baseline levels (consider getting a blood test for accuracy). It’s best absorbed with a meal that contains fat.
Some brands also combine vitamin D with K2, which helps direct calcium to the bones and away from arteries—smart for long-term health.
Where to Buy Quality Vitamin D
Look for trusted, third-party tested brands to ensure purity and potency. Great options include:
- Thorne Research Vitamin D/K2
- NOW Foods Vitamin D3
- Nordic Naturals Vitamin D3
- Pure Encapsulations Vitamin D3 5,000 IU
Available at places like Amazon, iHerb, Thorne.com, or local health stores.
Final Word: Don’t Sleep on the Sunshine Vitamin
Summer’s the time when your performance, training volume, and travel often peak—but so does your risk of nutrient depletion. Adding vitamin D to your supplements is a simple, effective way to protect your recovery, power output, and immune health.
So this summer, fuel your body like you train: smart, consistent, and backed by science.
Supplement strong. Perform stronger.