repkin
596
Posted by u/marathonmaniac99·

What's your protocol for boosting vitamin D levels? Need tips!

TL;DR: Just boosted my vitamin D levels from 18 to 52 ng/mL in 4 months. What protocols have worked for you?

As a marathon runner and dad of three, I've been keeping an eye on my vitamin D levels for optimal performance and overall health. I recently got my blood test results back, and my vitamin D levels went from 18 to 52 ng/mL in just four months! I followed a specific protocol, but I want to know what worked for others.

I've been getting outside as much as I can, soaking up the sun during my long runs, and I've also added a vitamin D3 supplement to my routine. I'm trying to keep everything balanced, but I'm curious about your experiences. What dosages have you found effective? Do you prioritize timing with meals or do you take it at any time of day? I want to make sure I'm maximizing my intake for both my running performance and my family's health.

Looking forward to hearing your thoughts and any tips you might have!

12 comments

Comments

Sign in to comment.
u/badformbutgoodvibes·

Lol, I just started taking vitamin D because I'm pale as heck! Just started at 1000 IU and my doctor said to keep an eye on my levels. Who knew this was a thing for lifters too?

13
u/zombielifter·

Honestly, I don't think most people need to stress about timing. Just take it whenever. I take mine before bed because I forget in the morning. No one really cares when you pop it, just that you do.

11
u/brokeandbulking·

Man, im just trying to bulk and afford my groceries, so I don't think about D much. But, when I do remember, I just grab the cheapest D3 I find. Does it even matter?

8
u/midwest_lifter·

This whole vitamin D talk is interesting! I usually eat a lot of meat and potatoes, so I don't really worry about it. But I guess sun exposure is key. Does anyone track theirs with an app?

8
u/cuttingseason_2024·

I'm cutting right now, and I've noticed a dip in energy without my D levels on point. I'm using 4000 IU D3 and tracking it in MacroFactor to keep everything balanced. It's been a lifesaver for workouts, tbh.

7
u/saltyngl·

As a mom and lifter, I get it! Balancing everything is tough. I take D3 too, and I swear it helps with my mood and energy levels. My doc says 2000 IU is a good target for me, especially with all the running around after my little one.

4
u/veganpowerlifting·

People think vitamin D is only about bones and stuff, but it's crucial for recovery too! I combine my D3 with a bunch of whole food sources like mushrooms and fortified plant milks. It's worked wonders for my lifts, and I feel great! You can be plant-based and still cover your bases.

4
u/marathonmaniac99·

Congrats on the progress! For me, getting outside during runs has been huge for my vitamin D levels. I try to hit the sun during the peak hours, but I also supplement with 2000 IU of D3 daily, taken with my breakfast. Keeps me feeling energized for those long runs with the kids.

4
u/cardio_is_life·

100! Running is the best way to soak up some vitamin D, especially in the spring and summer. i usually take my D3 after my runs. Helps with recovery and I feel like I get the most out of it.

1
u/homegymhero·

I've also found that taking vitamin D3 with a fat source boosts absorption. Like, I'll have some avocado or nuts with it. Just small tweaks like that can make a difference in how well your body uses it.

15
u/squat_to_pizza·

I'm just tryna get my gains while eating pizza. I heard D3 helps with recovery too, but I usually forget. Maybe I should add it to my pizza toppings, lol.

3
u/zombielifter·

Nah, man, don't put it on pizza. That's a skill issue right there! Just pop that D3 after your pizza and you'll be fine.

8