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It’s worth looking into.
Fall hits, you start waking up to it still being pitch black outside, training feels heavier, and your motivation dips a little.
Most people chalk it up to being “busy” or “tired.”
But there’s another factor that quietly drains athletes, lifters, and the everydayer this time of year: low vitamin D.
And it matters way more than you think.
"Midwinter is the beginning of the new sun and the end of the old one. Phoebus and the year take their start from the same point."
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Why Vitamin D Actually Matters
Vitamin D isn’t just a “bone health” vitamin. For athletes and anyone who trains hard, it plays a role in:
-Strength and power
Low levels reduce muscle contraction quality and force output.
-Recovery and fatigue
You feel slower, more sore, and less resilient.
-Immune health
A strong immune system matters even more in fall and winter when sickness spreads fast.
-Mood and baseline energy
It helps with dopamine levels. It is also not technically a vitamin; but a hormone.
Why Levels Drop in Fall/Winter
It doesn’t take much:
• Shorter days
• More indoor time
• Lower UV exposure
• Training early or after dark
• Extra layers covering your skin
Over a few months, your levels slide without you noticing until the fatigue and mood changes catch up to you. And even more so if you were already deficient in the first place.
Should You Supplement?
For most people training consistently, especially combat athletes or lifters, yes.
But do it smart.
Step 1: If you have the means, get your blood levels checked.
Target range: roughly 40–60 ng/mL.
Step 2: If low, most people use 1,000–4,000 IU/day of vitamin D3, paired with vitamin K2 for better absorption. Or whatever your healthcare provider suggests (some need to take much more)
Take it with a meal containing some fat.
Step 3: Recheck in a few months.
Make It Easy to Stay Consistent
• Keep the bottle next to your coffee setup
• Pair it with a daily habit
• Take it with breakfast or your first meal
These small anchors make consistency automatic.
Handle the Invisible Variables
Most people fixate on big goals: new PRs, harder training, more discipline.
But the invisible stuff: sleep, hydration, micronutrients, vitamin D; quietly determines how much quality work you can actually stack.
Being intentional about these small variables is a competitive advantage.
It separates athletes who survive winter from those who build momentum through it.
Control what you can.
Vitamin D is one of the easiest wins you can lock in before the cold months hit.
Train smart, but never forget to train hard.
Thanks for reading this week’s edition of Unmasked by The Weekly Standard!
If you found value in these insights, share it with a training buddy or post it on your social feed; let’s spread the knowledge and push each other to new levels. See you next time!