I am a collegiate runner that runs a high weekly mileage (averaging about 65 mile per week when healthy).I began feeling very weak on runs in October and I was also feeling very tired and I would get headaches and I was slightly depressed. After several blood tests and doctor appointments we finally found that my Vitamin D (25, Hdroxy) was low on December first (20.8ng/ml). After 6 weeks of prescription strength vitamin D (unfortunetely D2 Drisdol was prescribed). I did not feel significantly better and was still taking off time from running and I got my blood tested on on March 9th and was still only 21.5ng/ml. I am now going for a few runs a week, but still don't feel that great. How much Vitamin D3 should I be taking/ is healthy to take?

Asked by  Drexler on March 22, 2015

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  • Drexler
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     Drexler on

    See title

    Answered by  Drexler on

  • IAW
    Participant
     IAW on

    Sorry you had to waste all that time with D2. We recommend 5000iu to your average person weighing 150lbs. If you weigh more or less this may change a little. More importantly we recommend a minimum blood level of 50ng/ml. We do know that 10,000iu a day is safe and a blood level of 150ng/ml is safe. I would start with the 5000iu. Do you run outside and at what time of day? By that I mean it is almost spring/summer so taking the 5000 iu and adding some sun to that would be great and then retest your levels again. If you are not at the 50ng/ml then you need to take more! Next winter you may have to take more Vitamin d to compensate. Who knows how much vitamin d a runner of your magnitude uses up daily.
    So what would be really great is if you could come back in a few months and start a new post how you are doing? Remind us what your levels were in March 2015, how much you take, what your blood levels are now and how you feel!

    Answered by  IAW on

  • IAW
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     IAW on

    P.S. Try to read http://www.vitamindcouncil.org/about-vitamin-d/vitamin-d-and-other-vitamins-and-minerals/ pay close attention to magnesium requirements.

    Answered by  IAW on

  • Drexler
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     Drexler on

    Thank you for the great response. I am feeling better and I have been taking 10,000IU the last week. I do run outside and we have practice at 4 most days sometimes later sometimes as early as 2:30. And then I sometimes have morning runs before 10. I will definitely create another post in a few months with my new blood levels. Also thank you for sharing the article of of the vitamins and minerals that are co-factors to vitamin d absorption. Is it possible to test for any of these vitamins. I like to think that I have a well balanced diet and I do eat plenty of vegetables, and I eat nuts, and whole grains, but the article indicates that I still might not be getting enough of these co-factors. I have been doing research on magnesium and I was wondering how much magnesium I should take and also if it matters what kind of magnesium I take?

    Answered by  Drexler on

  • IAW
    Participant
     IAW on

    I am so glad you are feeling better!
    So I guess I never established whether or not you are male or female? Magnesium for a female is around 500mg a day and for a male 700mg. My doctor does a magnesium RBC test and expects me to be at the upper end. (The range is 4.2-6.8 and I was at 5.8 just over half way.) I take 440mg a day. I eat reasonable well but not as good as you. So if you had been magnesium deficient when you started the Vitamin D you would at a minimum probably be experiencing a lot of muscle cramps. So if not then you are probably OK. You can pick any magnesium except oxide; it does not absorb the best.
    If you can talk someone into the blood test you could see where you fall even before you supplement.
    The Vitamin D Council once said that feeling unwell when taking Vitamin D (or getting lots of sun) means that you’re probably deficient in magnesium”.
    …Vitamin D has no known side effects. If one experiences any of the following symptoms due to supplementing with vitamin D – or with sun exposure – a magnesium deficiency is most likely the reason why:
    * irritability or anxiety
    * nausea
    * headaches
    * insomnia
    * fatigue
    * muscle cramps/twitching
    * weakness
    * constipation
    Do any of those apply?
    I would concentrate on the magnesium and Vitamin K and decide if there is enough in your diet. If not then supplement.
    Hope this was not too much information!
    I am guessing also that you live in the US so that would mean we are headed towards summer Point being keep that in mind when you have your levels checked that now it will be a combination of some sun and supplements. The point is do not panic at a higher number, just come back and ask for more advice rather than stopping the supplements altogether and finding yourself back where you started.

    Answered by  IAW on

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