Slows Down Before Winter Hits
You finish a morning of doubles, feeling strong. But the next day? Your legs ache longer than usual. Recovery drags. Even colds seem to sneak in faster.
It feels like age. But really, it’s something else. And it starts every October.
Why The Silent Slide Begins
By the time fall rolls around, your body is running lower on a key nutrient. One that helps bones, muscles, and immunity all work smoothly.
Studies show this dip begins in October – long before deep winter sets in. By January, levels are often at their lowest. But the slide starts now.
What Is It?
The nutrient you’re probably missing is vitamin D – the sunshine vitamin.
In summer, your skin makes plenty of it from UVB rays. By October, those rays are weaker, especially in northern states. Even if you’re still out on the courts, your body can’t make enough.
Older adults are hit hardest. Our skin makes less vitamin D as we age, and we tend to spend more time indoors once the weather cools.
That combo? A perfect recipe for the “October Slide.”
Why Vitamin D Is Crucial for Pickleball Players
Low vitamin D affects nearly everything you need to stay strong on the courts:
Muscles: Vitamin D helps them contract and recover. Low levels = more soreness, slower bounce-back.
Immunity: Deficiency makes colds and infections more likely just as flu season ramps up.
Bones: Without D, calcium can’t do its job. Fragile bones mean more risk of fractures – and fewer “one more game” rallies.
The October Wake-Up Call
Think of October as your morning scoreboard for winter health. This is the best time to test your vitamin D – before the slide deepens.
Doctors recommend checking your 25(OH)D blood levels. That one number tells you where you stand.
Four Simple Fixes
Here’s how to stop the slide before it steals your energy:
Test Now
Ask your doctor for a vitamin D test this fall. It’s quick, simple, and gives you a baseline.
Eat for D
Add fatty fish (salmon, sardines), fortified dairy, or eggs. These foods give a steady boost.
Catch Safe Sun
If weather allows, grab 15–20 minutes of midday sun on your face and arms. Even a little helps.
Smart Supplements
If your test shows you’re low, a daily supplement can bridge the gap. Most experts suggest 800–2,000 IU for adults, but your dose should be personal. Pair with magnesium – your body needs it to activate vitamin D.
Keep Your Edge All Winter
Think of vitamin D as your off-court teammate. Quiet, but crucial. Get ahead of the October Slide now, and you’ll recover faster, stay healthier, and keep saying “yes” when someone asks for one more game.
