In Season 2 Episode 3, Dr. Bubbs sits down with Brian St. Pierre MS, Director of Performance Nutrition at Precision Nutrition, a world leader in nutrition education and coaching. Brian talks functions of vitamin D in the body, its key role in immunity, how much vitamin D you can get from the sun, if you should supplement with vitamin D, lab values for supporting health and athletic performance, vitamin D rich foods and much more. Fantastic insights from Brian, who also shares his experiences working with elite athletes and trainers around the world.
Lay-Ups in This Episode
- Vitamin D is actually more of a pro-hormone (not a vitamin).
- The sun is far and away the best source of vitamin D, however some foods like deep-water fatty fish, egg yolks and mushrooms contain modest amounts.
- If athletes are insufficient or deficient in vitamin D, they’ll likely see performance gains by achieving sufficiency.
Performance Insights From This Episode
- Individuals with darker skin tone may have a lower normal range for vitamin D status.
- Sufficient vitamin A status is crucial for optimizing vitamin D usage and avoiding toxicity.
- Supplementation of vitamin D in the winter months, in modest doses, is likely warranted in most people living in northern latitudes.
The “Big Rocks” – Bryan’s Tip
Master the fundamentals.
About Brian St. Pierre MS
Director of Performance Nutrition at Precision Nutrition, working with a host of professional sports teams including the San Antonio Spurs, Cleveland Browns, and more. Brian also works closely with Dr. John Berardi as a nutrition educator at Precision Nutrition, writing articles, presenting at seminars, and educating other fitness professionals as part of PN’s Certification courses. He’s a regular contributor to the Precision Nutrition blog and has been featured in Men’s Health, Men’s Fitness, Q Magazine, STACK, Testosterone Magazine, and more.