In order for your body to run properly and maintain physical health and wellness, it is important to eat a balanced diet with a wide range of nutrient-rich foods.
Different types of food contain various nutrients that are necessary for the body to function well during running and also to preserve overall health.
Due to the physical demands of running, dietary restrictions, food preferences, and the depletion of micronutrients in soils, it is common for many runners to have deficiencies in one or more essential nutrients.
As a result, runners often experience nutritional deficiencies, which can negatively affect both their health and athletic performance. To address these deficiencies, the best dietary supplements for runners are those that bridge the gaps in their diet and compensate for any lacking nutrients.
There are certain dietary supplements that are frequently beneficial to at least a subset of runners, if not most runners, although the specific nutritional supplements they should take depend on factors such as the individual’s diet, training status, age, sex, medical conditions, and health and fitness goals.
Best Supplements For Runners
1. Vitamin D
When considering bone health, calcium is typically the first nutrient that runners associate with it. Although sufficient calcium intake is necessary for supporting bone health, it is equally important to remember that vitamin D is needed by the body to absorb calcium.
Low bone density increases the risk of stress fractures in runners who have deficiencies in vitamin D.
Vitamin D holds great significance for runners due to its vital role in ensuring bone health, as well as its necessity for hormone production and function, inflammation reduction, and immune system support.
Vitamin D differs from other vitamins as it is a steroid hormone. The body primarily obtains vitamin D through the hormone’s endogenous production, which happens when cholesterol in the skin is exposed to UV sunlight and generates vitamin D.
In the winter, especially in northern latitudes, vitamin D levels tend to decrease due to the reduced intensity and duration of sunlight exposure on the skin. Consequently, your vitamin D levels may rise during the winter season. You can determine your vitamin D status through a straightforward lab test or opt for a self-test at home using Everlywell.
The current recommended daily intake of vitamin D for most adults is 800 IU, or 20μg. However, individuals may require different amounts of this nutrient. Although there are two dietary forms of vitamin D, the majority of people do not consume significant amounts of it from food sources.
Vitamin D3, also known as cholecalciferol, can be found in a small number of animal-based foods like cod liver oil and egg yolks. The body absorbs this type more efficiently.
The biologically-active form of vitamin D, also known as ergocalciferol, can be found in certain plants, including mushrooms. However, the absorption and conversion process of ergocalciferol is not very effective.
For runners who have limited sun exposure or lack vitamin D-rich foods in their diet, Vitamin D can be considered as a crucial supplement.
2. Iron
The importance of iron for runners lies in its role in the formation of hemoglobin, the molecule responsible for carrying oxygen throughout the body.
Iron is a vital nutrient that must be ingested as the body is unable to produce it internally. The lack of iron can result in anemia, a condition characterized by tiredness, weakness, pale skin, and difficulty breathing.
Iron deficiency is prevalent in the running community, particularly among endurance athletes. This is especially true for female runners who are vegan, vegetarian, or pre-menopausal.
Foot-strike hemolysis, which is the damage to red blood cells (which carry iron), can be caused by engaging in distance running due to the impact exerted on the feet during each step.
Runners are at a greater risk of anemia due to foot-strike hemolysis, which results in a decrease in viable red blood cells.
Due to menstruation and general dietary patterns, women face a higher chance of experiencing iron deficiency. Therefore, the recommended daily intake of iron is 18 mg for women before menopause, and 8 mg for men and post-menopausal women.
Vegetarian and vegan runners face a higher chance of iron deficiency due to the fact that the most abundant and easily absorbed forms of iron come from animal meats. These animal-based iron sources are known as heme iron, whereas plant-based iron sources are referred to as non-heme iron.
The bioavailability of heme iron, as stated by the National Institutes of Health, is approximately 14-18%, whereas non-heme iron has a bioavailability of about 5-12%.
One reason for this significant difference is that other dietary components have a limited impact on the availability of heme iron, whereas an omnivorous diet that includes meat, seafood, and vitamin C actually enhances absorption.
In contrast, a vegetarian diet often contains high levels of phytates, fiber, and certain polyphenols, which can hinder the absorption of iron. It should be noted that calcium and tannins present in coffee and tea also decrease iron absorption, although this is not exclusive to a plant-based diet.
The risk of iron deficiency anemia is heightened among runners who have a low intake of vitamin A, as vitamin A promotes the storage rather than the utilization of iron.
When runners have anemia or low iron levels, they may experience symptoms such as sluggishness, shortness of breath, general fatigue, pallor, and dizziness. Anemia in runners is characterized by low hemoglobin and hematocrit, which are indicators of the red blood cell count.
When your ferritin levels are low, it indicates that your iron reserves are insufficient.
3. Caffeine
Research indicates that caffeine has the potential to enhance running performance, speed, power, and endurance for all categories of runners, ranging from sprinters to marathoners.
When combined with carbohydrates, pre-run caffeine supplementation has been proven to enhance endurance by 7-9%, boost leg power by as much as 7%, and reduce the time of a 1500 m run by up to 4.2 seconds.
For long-distance runners, the benefits of consuming extra caffeine during a lengthy run may also be extended.
If you’re looking to get an energy boost before a race, you can try consuming caffeine in various forms such as a cup of coffee, caffeinated tea, electrolyte drinks, energy bars, or gels. Experts suggest taking 3–6 mg/kg of body mass up to 60 minutes before exercising (approximately 200-400 mg for a 150-pound athlete) if you’re curious about the timing and amount of caffeine intake.
In order to enhance the performance on race day, it may be beneficial to limit caffeine intake to 50 mg per day or eliminate it completely starting one week before the race.
It is important to consider that caffeine tolerance differs greatly among individuals. When consumed in high amounts, caffeine can have a diuretic effect and cause gastrointestinal discomfort. Thus, experts advise trying out caffeine during training and limiting overall intake to 400 mg per day or lower.
4. Beetroot (Nitrates)
Beetroot, which contains nitrates that elevate nitric oxide levels in the body, can enhance aerobic exercise performance by boosting blood circulation to active muscles and guaranteeing adequate absorption of oxygen by muscle tissues.
When exercise lasts between 5-30 minutes, nitrate supplementation appears to have the greatest impact on enhancing performance. Therefore, it is expected that short- to mid-distance runners will receive the most advantages from it. However, some evidence indicates that these benefits may also apply to longer-distance runners.
By incorporating roasted beets into a salad or blending them into a smoothie, you can enhance your nitrate intake. However, beetroot supplements, which include concentrated powders and juice shots, offer a more convenient and potent alternative, while keeping things tidy.
Beetroot is typically measured based on its nitrate content.
For a typical runner, the recommended daily dosage of nitrate is between 300-600 mg (or 0.1mmol/kg/day), which should be taken 2-3 hours prior to engaging in exercise.
Consuming beets or beetroot juice can result in red urine and stool, which may be alarming but is not a cause for concern.
5. Sodium phosphate
Sodium phosphate, a widely used supplement among sprinters and distance runners, is believed to have advantageous effects on oxygen transport and lactic acid accumulation. These benefits can lead to improvements in aerobic capacity, anaerobic capacity, power output, and cardiovascular response.
Additionally, research indicates that the oxygen energy system in endurance athletes, such as mid-to-long-distance runners, can be enhanced by consuming 4 g/day of sodium phosphate for a period of three days. It is worth noting that male athletes may experience greater ergogenic advantages from sodium phosphate than their female counterparts; nevertheless, the precise influence of gender on the ergogenic effects of sodium phosphate remains unclear at present.
Sodium phosphate supplements are often available in capsule form for enhancing sports performance. It is generally advised for athletes to consume 3-5 g/day of sodium phosphate, divided into four smaller doses, over a period of 3-6 days.
6. Beta-alanine
Beta-alanine, an amino acid, seems to lessen the accumulation of lactic acid in muscles, which is brought on by intense exercise such as sprinting. This accumulation can greatly hinder performance and worsen fatigue.
Beta-alanine has the ability to enhance specific performance aspects, including anaerobic threshold, time to exhaustion, and muscle fatigue, by minimizing the accumulation of lactic acid. This is especially advantageous for sprinters engaged in short distance races at top speed, as well as older athletes.
Experts recommend taking 4-6 g/day of beta-alanine supplements for sports performance. These supplements are available in powder and capsule forms. It is recommended to take the daily intake in doses of 2 g or less for up to 8 weeks. Notable benefits can be observed after four weeks of supplementation.
When you supplement with beta-alanine, you may experience a tingling sensation in your fingers and toes, which is commonly referred to as paresthesia. This tingling usually occurs in the upper body and lasts for about 60-90 minutes. Although it can be uncomfortable, this reaction is not harmful and can often be prevented by taking sustained-release beta-alanine supplements or splitting the doses throughout the day.
7. Sodium bicarbonate
Sodium bicarbonate, commonly known as baking soda, is frequently utilized in baking and household cleaning. It is believed to have the potential to enhance the performance of short-distance runners who experience muscle burn due to the accumulation of lactic acid.
Using baking soda as a supplement, also known as bicarbonate loading, can effectively buffer the accumulation of lactic acid in muscles during high-intensity exercise. Store-bought baking soda can be used as a supplement, but capsules containing sodium bicarbonate are also available for convenience.
To optimize performance, it is recommended to consume a single dose of 0.3 g/kg of body weight of sodium bicarbonate 60-90 minutes prior to engaging in physical activity.
It is important to be cautious when supplementing with sodium bicarbonate as consuming it excessively and quickly can lead to gastrointestinal discomfort. Therefore, it is recommended to approach supplementation carefully until you are aware of how your body will react.
Sodium bicarbonate, with a sodium content of 1,259 mg per teaspoon, can lead to temporary fluid retention and also poses the risk of high blood pressure, heart attack, and stroke. It is advisable to use sodium bicarbonate intermittently due to the unknown long-term safety of supplementation.
