They spend hours in front of screens, playing 12 tables at once, in silence, between rapid clicks and calculated decisions.
This is the infamous grind — the exhausting and methodical routine of online poker professionals. But between bad beats and 10-hour sessions, one critical detail is often overlooked: the body plays too.
And without vitamin D, it starts to lose.
♠ The Light That Powers the Body
Vitamin D is known as the “sunshine vitamin” because the body primarily produces it through skin exposure to UVB rays.
It plays essential roles in calcium metabolism, bone health, immune function, and — particularly important for grinders — the regulation of mood, energy, and cognitive performance.
According to a study published in the journal Nutrients, vitamin D deficiency is linked to fatigue, anxiety, mild depression, and reduced cognitive function — all factors that directly affect the performance of poker players who rely on mental clarity and emotional stability to make high-pressure decisions (Holick et al., 2011).
♦ The Problem in the Poker World
In the world of online poker, long hours indoors, artificial lighting, and irregular sleep schedules mean that many players rarely get natural sunlight.
Research shows that even in tropical countries, the rate of vitamin D deficiency in urban populations can exceed 40% (Saraiva et al., Archives of Endocrinology and Metabolism, 2020).
In other words: living in a sunny country isn’t enough — you need to go outside and absorb it.
Deficiency, often silent, undermines the very attributes that online poker demands most: focus, patience, mental endurance, and immunity.
♥ Sunshine as a Natural Upgrade
For poker players, getting some sun can be more effective than strong coffee or pricey energy drinks.
Just 15 to 30 minutes per day, with arms and face exposed, preferably before 10 a.m. or after 4 p.m., can help maintain healthy levels.
It’s free, side-effect-free, and could be the difference between an early tilt and a winning session.
According to the Endocrine Society, ideal blood levels of vitamin D range from 30 to 50 ng/mL. Below that, supplementation may be necessary — always under medical guidance.
Sunlight also helps regulate the circadian rhythm, improving sleep — another critical pillar for performance in long tournaments and complex decision-making.
♣ A New Ritual for the Grind Routine
Adding sunlight to a poker routine doesn’t have to be complicated.
Getting up and walking outside between sessions, stretching on a balcony, or reviewing hands without the HUD while outdoors are all easy habits.
Grinding your mind requires nourishing your body — and it starts with light.
Scientific and Academic References:
- Holick, M. F. et al. Vitamin D: Importance in the prevention of cancers, type 1 diabetes, heart disease, and osteoporosis. The American Journal of Clinical Nutrition, 2004.
- Holick, M. F. Vitamin D: Evolutionary, physiological and health perspectives. Nutrients, 2011.
- Saraiva, G. L. et al. Prevalence of vitamin D deficiency in the Brazilian population: a systematic review and meta-analysis. Archives of Endocrinology and Metabolism, 2020.
- Endocrine Society Clinical Practice Guidelines. Evaluation, Treatment, and Prevention of Vitamin D Deficiency, 2011.
