Vitamin D

How Vitamin D plays a Role in Building Strength for Various Sports

Written by Kejal Shah
Published: February 18, 2024
A sports nutrition expert & weight management specialist, Kejal Shah has years of experience in the industry. She is also the ambassador for Fit India.

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Significance of calcium and Vitamin D

Ensuring proper nutrition is fundamental to the holistic development of children, especially those engaged in sports. Among the essential nutrients, calcium, for kids, is vital in the formation and strength of their bones. Vitamin D, on the other hand, facilitates the absorption of calcium in the body. Milk, cheese and green leafy vegetables are good calcium-rich foods for kids. 

Do kids need more Vitamin D if they are into sports?

Children involved in sports may indeed have higher Vitamin D requirements. Exposure to sunlight is a natural source of Vitamin D, and outdoor activities associated with sports can contribute to its production. However, the balance can be delicate, and we must monitor Vitamin D levels, as excessive exposure to the sun carries its risks. Here it is important to make yourself aware of the optimal Vitamin D levels for different sports.

Does vitamin D increase performance?

Effects of Vitamin D on strength training for child athletes are profound. Ensuring that their bodies have the right levels of this crucial vitamin can make the difference between reaching their full athletic potential and facing hurdles in performance.

Let’s look at Vitamin D supplementation and athletic performance. 

How to Maintain Healthy Vitamin D Levels in kids and youth athletes

Balancing sun exposure with proper supplementation is instrumental in maintaining optimal Vitamin D levels for young athletes. Foods rich in Vitamin D, such as fatty fish, fortified dairy products, and eggs, should be included in their diets. Besides that, Vitamin D supplements may be recommended, especially during periods of limited sunlight exposure, but only after expert recommendation.

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Role of Vitamin D in muscle development for young athletes

Vitamin D isn’t just about bone health; it also plays a significant role in muscle development. For young athletes the role of Vitamin D in sports strength training is critical to optimising the benefits of their workouts. As far as the impact of Vitamin D on athletic performance in kids is concerned, it supports muscle function, aids strength and boosts endurance.

How does a Vitamin D deficiency affect athletes

Vitamin D deficiency can have profound effects on young athletes. Insufficient levels may lead to compromised bone health, increasing the risk of fractures and stress injuries. Moreover, it can impact muscle function, hindering strength gains from training efforts. Addressing Vitamin D deficiency is essential for overall health and to maximise the athletic potential of young individuals.Vitamin D supplementation for strength in youth sports is another sphere that needs special attention.

What role do Vitamins play in sports performance?

There is an important link between kid’s sports performance and Vitamin D intake.  It’s not just about calcium for kids; the symbiotic relationship between calcium and Vitamin D ensures the foundation for robust bone health and muscle development.

Children’s sports and Vitamin D requirements go hand in hand. The dynamic nature of sports, coupled with the growth phases kids undergo, necessitates a keen focus on nutrition. Optimal Vitamin D levels for youth athletes are crucial for their performance and long-term well-being.

Children’s diets should be curated to include calcium-rich foods, providing the necessary building blocks for sturdy bones. Incorporating calcium food for kids can be an enjoyable process – from dairy products like yogurt and cheese to leafy greens, almonds, and fortified cereals, there are numerous options to explore.

As with any nutrient, understanding the delicate balance is essential. Monitoring Vitamin D and calcium intake, coupled with regular health check-ups, ensures a comprehensive approach to children’s nutrition in sports.It is worth noting that the impact of Vitamin D on power sports performance cannot be overstated and so athlete supplementation with Vitamin D must be looked at. 


A holistic approach to children’s nutrition in sports involves recognising the interconnected roles of vitamins and their deficiency risks. For instance, the interplay between Vitamin D and B12 deficiency together can have multifaceted implications on a child’s health and athletic journey. By fostering awareness and taking proactive measures, we pave the way for young athletes to thrive on and off the field.

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The views expressed are that of the expert alone.

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