Vitamin D Considerations and Recovery Hot Chocolate

by GRP dietician Megan Chacosky

As winter weather builds towards its peak, in addition to cross-training, it might be time to consider your Vitamin D status. Vitamin D is one of four fat-soluble vitamins humans need on a regular basis to support many layers of health:

Unlike other vitamins and minerals, in addition to obtaining Vitamin D through dietary sources, we are also able to synthesize Vitamin D through our skin when exposed to ultraviolet (UV) B light. Throughout the warmer and longer days of the year, when it’s possible to have bare arms and legs outside, only about 15-25 minutes of total sunlight exposure per day is enough to absorb adequate Vitamin D through UVB rays. During times of reduced UVB exposure (e.g. avoiding direct sunlight, using a high SPF sunscreen when outside, limited skin exposure due to colder weather), however, it’s typically harder for the body to synthesize enough Vitamin D from the sun’s rays alone.  

When sunny bluebird days are great for the slopes but insufficient to soak up enough rays, boost Vitamin D status by first trying to incorporate a variety of Vitamin D-rich foods into your winter meals. Fatty fish sources such as salmon, mackerel, and tuna are great high-protein, high-Vitamin D sources that provide ~400-1,000 IU (international units) Vitamin D in a single 3.5 ounce portion. There are fewer natural plant-based sources of Vitamin D, though portabella mushrooms (which often receive more sunlight exposure during the growing phase compared to other mushroom varieties) are one of the best natural vegetarian sources, providing ~10 micrograms (the equivalent of ~300-400 IU) per 3 ounce serving. Additionally, with growing recognition around the importance of ideal Vitamin D status for overall health, many dairy and soy milk products, orange juices, and packaged whole grains, like breads and cereals, are now fortified with Vitamin D. Checking the nutrient labels on packaged products, or mushroom varieties in the produce aisle, can help identify your current Vitamin D intake through food.

Another important step to assessing if you’re getting enough Vitamin D is comparing your current intake to the recommended daily intake or assessing your Vitamin D status. The minimum recommended daily amount of Vitamin D through dietary sources is 600 IU, though measuring Vitamin D status via bloodwork is the gold standard for determining an appropriate intake amount and if you might benefit from a higher dose supplement form of Vitamin D. Ideally, your bloodwork shows a circulating Vitamin D status >30-35 ng/mL year round, though many populations of highly active individuals during the winter months could benefit from even greater values, closer to >50 ng/mL. If you’re unsure about your personal Vitamin D intake adequacy, uninterested in high-Vitamin D food sources, or unable to get bloodwork done, low supplemental doses  of ~1,000-2,000 IU are typically perfectly safe to use as a daily boost, especially throughout the winter. If selecting a low-dose supplement and following a specific diet, note that while both are equally effective, D2 capsules are made from vegetarian sources and D3 capsules are made from animal sources.

Whether through a supplement or food source, a great way to naturally layer all of the elements that help make Vitamin D effective is to pair it with calcium-containing sources. This will help increase the efficiency of all the roles that both calcium and Vitamin D play throughout the body, helping to keep us healthy and ready for activity. During the winter months, a quick combo that comes to mind is a homemade hot chocolate that not only aids Vitamin D and calcium intake, but also supports smart sport nutrition recovery with balanced carbohydrates, fluids, and proteins. See the recipe below for a nutritious and delicious homemade hot chocolate for after your next event.

Homemade Hot Chocolate Mix (makes 4 servings)

4 c milk (soy or dairy)
¼ c unsweetened cocoa powder
¼ c sugar
½ c dark or bittersweet chocolate
¼ t vanilla

Roughly chop chocolate (bar or chips) into smaller pieces. Place milk, cocoa powder, and sugar into a medium saucepan or small pot; gently whisk over medium heat until the liquid begins to simmer. Add chopped chocolate and vanilla, whisking to combine until chocolate is melted.

Made with Soy Milk (8 oz): Average 85 mg calcium, Average 110 IU Vitamin D
Made with Dairy Milk (8 oz): Average 325 mg calcium, Average 120 IU Vitamin D