Experts now believe that Vitamin D is more important to our health than previously believed, especially in terms of athletic prowess, and there is a growing body of evidence to support this claim. A recent article in the New York Times cited several studies that indicate that Vitamin D can play an integral role in our physical abilities.

Vitamin D is not always given the credit that it deserves. Originally, thought to be involved mainly in bone development, more and more research is revealing that it is important for a variety of bodily functions, including cellular metabolism of calcium, growth and development of muscle tissue, and the immune system. Practically every cell in our body has receptors for Vitamin D, giving it a potential role in the regulation of hundreds, if not thousands, of genes.

Unfortunately, many of us don’t seem to be getting enough of it. Though it can be obtained from foods such as fish, eggs, milk (through fortification), and cod liver oil, our bodies actually produce it when we go out into the sun, even for as little as ten minutes. It seems as though we are just spending less and less time outside and are going to great lengths to avoid sun exposure when we do.

When Vitamin D deficiencies do occur, it increases our risk for a variety of skeletal or muscular disorders, including softening of the bones in children (rickets) and adults (osteomalacia), that can in turn lead to skeletal deformities. High risk groups include the elderly, the obese, and people suffering from Crohn’s disease and cystic fibrosis.

And then, of course, there is the issue of athletic performance, where the evidence is compelling. Lack of Vitamin D has been implicated in reducing the performance of track athletes as well as increasing the incidence of injuries (due to its importance in bone and muscle development). Interestingly, this included athletes who trained mostly outdoors, whereby changes in performance coincided with the seasonal variations in sunlight.

Though there is a great deal of valid concern over skin cancer, whereby some dermatologists will recommend that you get no sun exposure, experts believe that getting as little as 10 to 20 minutes of it will not be harmful, and that should be enough to avoid any nutritional deficiencies.

If you are concerned about Vitamin D in your diet or the right amount of sun exposure, then speak with your physician and get the facts. If getting out into the sun is not an option, you could always consider supplements as well as a proper diet.