Oh, and I had a tough run in KP today - short but quite warm ; 7.74km @ 4:29 HR 148, 664bpk. Didn't feel as fresh as I thought I should after the rest day yesterday. I do feel that I'm starting to perk up a little bit ; maybe the D supplements are starting to help.
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Runners are particularly vulnerable to vitamin D3 deficiency because Vitamin D3 is fat soluble, it is made on near the surface of the skin, and when running sweating brings D3 to the surface where showering, towelling down removes it or further UV exposure processes it into suprasterols the body doesn't use.
Up to 10,000iu/daily/Vitamin D3 is known to be safe.
1000iu/daily for each 25lbs you weigh is a reasonable rule of thumb.
Grassrootshealth D Action are a charity offering cost price postal 25(OH)D testing worldwide.
55ng/ml is associated with least chronic illness.
58ng/ml is required for pregnant/nursing mothers who with to ensure breast milk is replete with D3 and baby is born with sufficient vitamin D (>32ng) to enable optimum absorption of calcium from the diet.
Although 32ng/ml allows Caucasians to absorb maximum amounts of calcium it's 42ng/ml that guarantees maximum bone mineral density.
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