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In this episode, Brodie explores the latest research on vitamin D and its role in tendon health, diving into a 2024 comprehensive review that examines both cell-based and animal studies. Youโll learn how vitamin D influences tendon healing, inflammation, and collagen productionโand how low levels could delay your recovery. Plus, Brodie shares practical advice on vitamin D testing, optimal levels, sun exposure, supplementation, and the potential role of vitamin K2.
๐ง What You'll Learn:
- How tendons respond to training and stress via collagen synthesis
- Why vitamin D is like a โsite managerโ during tendon repair
- The difference between in vitro (lab) and in vivo (animal) studies
- What research shows about vitamin D deficiency and tendon healing
- The importance of maintaining adequate vitamin D levels (and whatโs considered optimal)
- Whether supplementation is necessaryโand how to combine it with vitamin K2
๐งช Research Highlight:
Study: Exploring the Impact of Vitamin D on Tendon Health: A Comprehensive Review (2024)
- 14 studies analyzed: 5 in vitro, 9 in vivo (mostly animal models)
- Key takeaway: Vitamin D deficiency may impair tendon healing and increase re-injury risk
๐ ๏ธ Practical Takeaways:
- Ask your GP for a 25-hydroxyvitamin D blood test
- Aim for blood levels between 75โ125 nmol/L for optimal musculoskeletal health
- Get sun exposure for 10โ30 mins/day (arms and legs, mid-morning or afternoon)
- Include dietary sources like fatty fish, egg yolks, and fortified foods
- Supplement with 1,000โ2,000 IU/day if needed; higher doses may require supervision
- If supplementing long-term, consider pairing vitamin D with vitamin K2 to support bone health and calcium balance
๐ฏ Ideal For:
- Runners and athletes recovering from tendinopathy
- People looking to optimize tendon repair and performance
- Anyone curious about the role of micronutrients in injury recovery