By Shira Levy
Boston University News Service
One winter, Ethan Levy suffered from two unexpected stress fractures.
In all his years of running, the Boston University alumni had never experienced persistent bone pain like this before.
The sudden change was alarming to him so he sought medical advice. He underwent routine blood work during his annual check-up where it was revealed that his vitamin D levels were low. After Levy’s doctor told him about the link between vitamin D and performance, he started supplements and incorporated fortified foods into his diet.
Not only did his ankle pain subside, but he also found himself catching fewer colds. Suddenly, running felt like it did before his injury.
“I feel good after my runs again,” Levy said. “I feel like me.”
With about 50 million runners in the United States, Levy’s not alone. This is especially true in cities like Boston where winter sunlight is not direct enough to supply runners with sufficient vitamin D.
Vitamin D is crucial for runners’ health and performance.
A major concern for runners in Boston is maintaining sufficient vitamin D levels due to the city’s long, gloomy winter weather. According to Runner’s World magazine, vitamin D helps regulate how the body absorbs calcium, which supports better bone health and reduces the risk of fractures. Absorbing calcium is an essential factor for distance runners.
Francie Torres, a current sophomore at BU, noticed that as winter approached each year, she felt chronically fatigued, making it harder to go on runs. Frustrated by the pattern, she did her own research and began incorporating more fortified foods into her diet. Initially skeptical, she gave it a try.
“I didn’t think it would work, but I started drinking orange juice regularly, and I actually felt more energized during my runs,” Torres said.
Vitamin D supplementation reduces inflammation and improves muscle function in athletes, according to research from Journal of the International Society of Sports Nutrition. Beyond this, adequate vitamin D levels contribute to muscle strength, immune system function, bone density maintenance, faster recovery due to reduced inflammation and improved cardiovascular health.
Caroline Collins, a distance runner on the BU Women’s Track and Field team, said she had two stress fractures in her left tibia in high school. A blood test revealed that her levels were lower than what is in the average range. By following her doctor’s order of supplement incorporation, increasing sunlight exposure and eating vitamin D rich foods, she hasn’t suffered from deficiency-driven injury since.
“Our coaches always told us about the importance of bone health as a runner,” she said. “[They made] sure I had healthy levels of vitamin D throughout the season and helped me recover from injuries and prevent future injuries.”
If you’re a runner experiencing injury symptoms, you should check to see if a vitamin D deficiency might be the cause. Some common signs include:
- Frequent illness due to a weakened immune system
- Chronic fatigue despite maintaining a healthy sleep schedule
- Stress fractures and frequent bone pain due to weakened bone health
- Muscle weakness
- Noticeable mood changes, including signs of depression or seasonal affective disorder, which has been linked to vitamin D deficiency
If this is you, don’t worry. There are many other ways that you can maintain healthy vitamin D levels. First, get a blood test if you are unsure about your vitamin D levels. The results can help you monitor and adjust your intake, especially during the winter months.
Next, if you see that your levels are low, consider taking supplements. Make sure to consult with a doctor to determine the right dosage for your needs. Incorporating more vitamin D rich foods into your diet can also help mitigate injuries. Some examples include fatty fish (such as salmon and tuna), eggs and fortified foods like milk and orange juice.
Finally, try to increase your sunlight exposure by spending more time outside, especially midday when the sun is strongest. Just 10–30 minutes of exposure can make a difference.
By prioritizing your vitamin D intake, you can enhance your running performance, recover faster and maintain optimal health — even in Boston’s unpredictable weather.
