Is it time to up your Vit D game?
Vitamin D - Let's Talk About The Sunshine Vitamin! 💪
Hey Guys
Right, let's have a chat about vitamin D because I know you're smashing those ultra miles and I want to make sure you're not running on empty when it comes to this absolute game-changer of a nutrient.
Why You Need to Care About This
Look, I get it - you're more worried about your training plan and whether your shoes will last another 100 miles. But here's the thing: vitamin D is basically your skeleton's best mate, your immune system's bodyguard, and your muscles' recovery assistant all rolled into one. When you're putting your body through ultra-level punishment, you NEED this stuff firing on all cylinders.
You want your bones staying strong (not stress-fracturing), your immune system not collapsing after every big training block, and your muscles actually recovering between sessions. That's vitamin D doing its thing.
The Target
For you as an ultra athlete, we're looking at 1,500-2,000 IU daily as a baseline, potentially up to 3,000-4,000 IU depending on your levels and the time of year. But honestly? To really know, get a blood test done. We want your levels sitting pretty at 40-60 ng/mL - that's the sweet spot for performance.
Get It From Food (The Tasty Way)
Before we talk pills, let's talk proper food:
The absolute legends:
Fatty fish - Salmon, mackerel, sardines (a 100g portion of salmon gives you about 400-800 IU - yes please!)
Eggs - Specifically the yolks, about 40 IU per egg (scrambled eggs post-long run, sorted)
Mushrooms - Chuck them in sunlight for a bit and they actually produce vitamin D. Wild mushrooms are even better
Fortified foods - Many UK cereals, plant milks, and dairy are fortified. Check the labels
Reality check: You'd need to eat salmon basically every day to hit optimal levels through food alone, especially in the UK where we see the sun about twice a year. So yeah, supplements are your friend here.
UK Supplements - What to Actually Buy
Here are some solid options you can grab easily:
Budget-friendly:
BetterYou DLux Vitamin D Spray (3000 IU) - Quick oral spray, absorbs fast, tastes alright
Vitabiotics Ultra Vitamin D (2000 IU) - Simple tablets, does the job
Premium/Athlete-specific:
Vitamin D3 + K2 combos (brands like Nu U Nutrition or Nutravita) - The K2 helps with calcium absorption, good for bone health
Healthspan Elite Vitamin D3 - Actually Informed Sport tested if you're worried about banned substances
Bulk Powders Vitamin D3 - If you want to dose it yourself and it's cheaper per serving
Pro tip: Look for D3 (cholecalciferol) not D2 - it's more effective. And those D3 + K2 combos? They're worth the extra couple of quid.
The Winter Reality Check
Let's be real - you're in the UK. From October to March, you're getting basically ZERO vitamin D from sunlight, even if you're running outside. Your body can't make it when the sun's at that angle. So winter supplementation is non-negotiable, and honestly, year-round makes sense given your training load.
Action Points
Get tested - Ask your GP or use a home test kit (Thriva, Medichecks)
Start supplementing - 2000 IU daily minimum through winter
Eat the good stuff - Salmon, eggs, fortified foods when you can
Retest in 3 months - See where you're at and adjust
Bottom line: Don't sleep on this one. Your future self (and your bones) will thank you when you're 50 miles into your next ultra and still feeling strong.
Now get out there and smash it!
Coach 🏃♂️
