From controlled Pilates movements to lifting weights, the body relies on muscles and bones working together. Understanding how the body works is a foundation for anyone exploring our Pilates instructor courses or personal trainer courses, and vitamin D is part of the wider picture of supporting an active lifestyle.
Protein gets most of the attention when people talk about training. Step into any supermarket, and shakes, bars and high-protein meals fill shelves, as well as gym bags. Following close behind is fibre, as more people are paying more attention to their gut and digestion.
Vitamin D tends to get far less airtime, even though it supports both muscle function and bone health. Muscles and bones both play an important role when you run, ride, lift or play sport most weeks, so it’s worth giving vitamin D a place in your routine alongside protein and fibre.
Below, you’ll find out why vitamin D matters when you train, why your levels can dip during the UK’s darker months and how to keep your intake steady through the year.
Calcium Absorption Relies on Vitamin D
Calcium gets most of the credit for healthy bones, but your body needs vitamin D to absorb it properly. Running, jumping and lifting all put load through your bones, which respond and adapt over time, and both nutrients play a part in that process. Try pairing the two at mealtimes:
- Yoghurt with a fortified breakfast cereal
- Scrambled eggs with a glass of milk
- Tinned sardines or salmon, including the soft bones, on wholegrain toast
- Cheese alongside an omelette at lunch
Try adding one of these pairings to a meal this week. Small, regular combinations like these are easier to keep up than a complete change to your diet.
Your Muscles Need It to Work Normally
Vitamin D supports normal muscle function, which matters for strength sessions, hill repeats, sprints and long rides. If your training week includes a mix of these, a steady daily intake helps more than an occasional top-up. Building vitamin D into a habit you already have, such as breakfast, can make it easier to keep your intake consistent.
If you’d like a source of vitamin D that fits into your day without much planning, a small bottle of Yakult Balance is one option to consider. The benefits of Yakult Balance include it being rich in vitamin D, which supports immunity, muscle and bone health. Plus, it contains 20 billion friendly L. casei Shirota bacteria in every bottle. These friendly bacteria are scientifically proven to reach the gut alive, and also increase the lactobacilli and bifidobacteria in the gut. As a probiotic milk drink, it can also fit naturally into your morning routine on days when you’re training early.
Shorter Days Mean Less Vitamin D From Sunlight
Your body makes most of its vitamin D from sunlight on your skin. UK sunlight from October to early March isn’t strong enough for this, so levels can fall over the colder months. Active people are no exception, especially if training moves indoors to the gym, treadmill or turbo trainer, or happens before sunrise and after dark.
The NHS advises everyone to consider taking a daily D supplement during autumn and winter, when sunlight is too weak to help. Set a reminder on your phone, or keep your supplements next to the kettle so you see them every morning.
Look After the Basics During Harder Training Blocks
Training volume often rises in the weeks before a race, sportive or new match season. Longer sessions, early starts and less sleep can all leave you feeling run down. Vitamin D supports normal immune function, so keeping your intake steady during these weeks is a sensible step. Pair it with other daily habits:
- Keep at least one full rest day each week
- Aim for seven to nine hours of sleep a night
- Eat a wide mix of fruit, vegetables and wholegrains
- Add fermented foods such as yoghurt to your meals
Some athletes also add a daily probiotic to their routine. If you choose a probiotic drink, check the label for the type and number of bacteria it contains and choose an option that fits easily into your day.
Food Sources Make Topping Up Easier
Food can contribute to your vitamin D intake, with good sources including:
- Oily fish such as salmon, mackerel, sardines and herring
- Egg yolks
- Red meat
- Fortified breakfast cereals, spreads and plant drinks
Aim for two portions of fish a week, with at least one of them oily. Checking labels is worth the extra few seconds too, as more products now list added vitamins. Many gut health drinks available in UK supermarkets display nutrition information on the bottle, so look for vitamin D on the label if you want to cover both habits at once.
Steady Daily Habits Keep Your Intake on Track
Consistency matters more than large doses now and then. From around late March or early April to the end of September, most people should be able to make the vitamin D they need from sunlight. That can also be a good opportunity to move some training outdoors during daylight hours, such as a lunchtime run or weekend ride, but just make sure you take care not to burn.
Outside the summer months, link vitamin D to something you already do each day. Take a supplement with breakfast, keep fortified foods in your cupboard and plan oily fish into your weekly shop. If you use more than one supplement or fortified product, check the combined amount and stick to the dose on the packaging so you don’t take more than you need.
Add One Vitamin D Habit to Your Training Week
Vitamin D supports the muscles and bones you rely on every time you train, and small daily steps make it much easier to keep your intake steady. A few changes to your meals, supplements and daylight sessions add up across a training season.
Choose one habit to add this week, such as a morning supplement, a drink or food fortified with vitamin D, an oily fish meal or a lunchtime session outdoors. Once it feels routine, add another and keep building from there.