What is the recommended dose of vitamin D for maximum athletic benefit?

The recommended dose of vitamin D for maximum athletic benefit often cited in various studies and guidelines is approximately 50 ng/mL, which translates to a daily intake of about 2000 to 5000 IU, depending on an individual's baseline levels, needs, and other factors. Vitamin D plays a crucial role in various physiological processes, including calcium metabolism, bone health, immune function, and muscle strength, which all are vital for athletic performance.

Research suggests that maintaining a serum level around 50 ng/mL optimizes these functions, thereby enhancing athletic performance and recovery. Higher doses may not lead to significantly greater benefits and can elevate the risk of toxicity. Therefore, the dose of 50 ng/dL is seen as a balance that maximizes the positive effects of vitamin D without increasing the risk of adverse effects.