{"id":12493,"date":"2023-08-28T22:09:21","date_gmt":"2023-08-28T21:09:21","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=12493"},"modified":"2023-09-04T14:53:41","modified_gmt":"2023-09-04T13:53:41","slug":"supplements-for-runners","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/supplements-for-runners\/","title":{"rendered":"The 6 best supplements for runners: Here&#8217;s why"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:149.92679355783%; }img#mv-trellis-img-5{display:block;}<\/style>\n<p>Running is physically demanding. <\/p>\n\n\n\n<p>In between exercise, work and family life, it can be challenging to eat a well-balanced diet and maintain optimum health.&nbsp;<\/p>\n\n\n\n<p>Many runners need a helping hand when it comes to getting their daily dose of essential vitamins and minerals. <\/p>\n\n\n\n<p>Supplements for runners are a great way to offset any nutritional deficiencies.&nbsp;<\/p>\n\n\n\n<p>When taken as part of a healthy, balanced diet, they are a powerful way to improve athletic performance. <\/p>\n\n\n\n<p>But what exactly are the best supplements for runners? What are their benefits? And how often and when should you take them?<\/p>\n\n\n\n<p>In this guide we&rsquo;ll look at:<\/p>\n\n\n\n<ul>\n<li>What are supplements?<\/li>\n\n\n\n<li>Tips for taking supplements&nbsp;<\/li>\n\n\n\n<li>6 of the best supplements for runners<\/li>\n\n\n\n<li>Other supplements to mention<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-533x1024.png\" alt=\"supplements for runners\" class=\"wp-image-12494\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"supplements for runners\" class=\"wp-image-12494 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are supplements?<\/strong><\/h2>\n\n\n\n<p>Supplements (often referred to as dietary supplements) are products that contain numerous ingredients in varied combinations and amounts.<\/p>\n\n\n\n<p>Typical ingredients include vitamins, minerals, protein, botanicals, herbs, fish oils, amino acids, creatine and enzymes.<\/p>\n\n\n\n<p>Popular ingredients include vitamins D and B12, minerals like calcium and iron, herbs such as echinacea and garlic and products like glucosamine, probiotics and omega-3 fish oils.&nbsp;<\/p>\n\n\n\n<p>Dietary supplements come in a variety of forms, including:<\/p>\n\n\n\n<ul>\n<li>Tablets<\/li>\n\n\n\n<li>Capsules<\/li>\n\n\n\n<li>Gummies<\/li>\n\n\n\n<li>Powders<\/li>\n\n\n\n<li>Drinks<\/li>\n\n\n\n<li>Energy bars<\/li>\n<\/ul>\n\n\n\n<p>According to <a href=\"https:\/\/stacks.cdc.gov\/view\/cdc\/101131\" data-type=\"link\" data-id=\"https:\/\/stacks.cdc.gov\/view\/cdc\/101131\" target=\"_blank\" rel=\"noopener\">research<\/a> from the Centers for Disease Control and Prevention (CDC), more than half of all American adulta use supplements on a regular basis. <\/p>\n\n\n\n<p>Sports nutrition supplements in particular have become increasingly popular over the last decade.<\/p>\n\n\n\n<p>According to one study, sports nutrition supplements and related nutrition products totalled $5.67 billion in 2016.&nbsp;<\/p>\n\n\n\n<p>This was nearly 15% of the total sales for dietary supplements.&nbsp;<\/p>\n\n\n\n<p>The bottom line? Supplements are a billion dollar industry and there is no sign of them going away anytime soon.<\/p>\n\n\n\n<p>When used in the right way, they support overall wellness goals.<\/p>\n\n\n\n<p>They provide nutrients that you can&rsquo;t get from your diet and increase your levels of nutrients if you have deficiencies. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/fat-protein-efficient\/\" data-type=\"post\" data-id=\"10892\">What does it mean to be fat protein efficient?<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-1-683x1024.png\" alt=\"supplements for runners\" class=\"wp-image-12495\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-1-683x1024.png.webp\" alt=\"supplements for runners\" class=\"wp-image-12495 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-1.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tips for taking supplements<\/strong><\/h2>\n\n\n\n<p>If you&rsquo;d like to start taking supplements but don&rsquo;t know where to start, here are some tips.<\/p>\n\n\n\n<p><strong>#1 Focus on a healthy, well-balanced diet first<\/strong><\/p>\n\n\n\n<p>Before we jump into the best supplements for runners, be mindful that supplements are designed to be additions to your diet.<\/p>\n\n\n\n<p>Popping pills is not the answer to good health! And not the cheapest either. <\/p>\n\n\n\n<p>You should eat a well-balanced diet and take supplements to fill any nutritional gaps.&nbsp;<\/p>\n\n\n\n<p>Try to increase the amount of essential vitamins and minerals in your diet first.<\/p>\n\n\n\n<p><strong>#2 Your supplement needs will depend on your own unique set of requirements<\/strong><\/p>\n\n\n\n<p>Be mindful that the supplements recommended for you will depend on a variety of factors.<\/p>\n\n\n\n<p>Your age, gender, medical history, diet, training status and health and fitness goals will all determine the types of supplements you may need.<\/p>\n\n\n\n<p><strong>#3<\/strong> <strong>Consult with a medical professional before taking any supplements<\/strong><\/p>\n\n\n\n<p>If you&rsquo;re looking to start taking supplements but have questions, then speak to a medical professional.&nbsp;<\/p>\n\n\n\n<p>Always consult with your health care provider before taking supplements if you plan to treat a health condition.<\/p>\n\n\n\n<p>This is because some supplements should not be taken with certain conditions.<\/p>\n\n\n\n<p>Some supplements can also interact with some medicines in ways that may cause problems.&nbsp;<\/p>\n\n\n\n<p>Many supplements can also have strong effects on the body and should not be taken before major surgery, for example. <\/p>\n\n\n\n<p>You are more likely to experience side effects if you take them at higher doses or instead of prescribed medicines.&nbsp;<\/p>\n\n\n\n<p>Get your health care provider&rsquo;s approval before taking supplements in place of, or in combination with, prescribed medicines.&nbsp;<\/p>\n\n\n\n<p><strong>#4 Check the supplement&rsquo;s information leaflet<\/strong><\/p>\n\n\n\n<p>Before taking any supplement, use the information leaflet provided to understand its potential benefits and risks.<\/p>\n\n\n\n<p>You&rsquo;ll also want to check how, when and for how long you should take the supplement for.&nbsp;<\/p>\n\n\n\n<p>Each supplement will have a Recommended Daily Allowance (RDA), Adequate Intake (AI) and Tolerable Upper Intake Level (UL). <\/p>\n\n\n\n<p>These levels are tailored to women, men and specific age groups so always check the information leaflet.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/the-best-protein-food-for-runners\/\" data-type=\"post\" data-id=\"2525\">The best protein food for runners: What you should know about protein<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-3-683x1024.png\" alt=\"supplements for runners\" class=\"wp-image-12497\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-3-683x1024.png.webp\" alt=\"supplements for runners\" class=\"wp-image-12497 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The best supplements for runners<\/strong><\/h2>\n\n\n\n<p>Now you know more about supplements and their benefits, here are the best supplements for runners.<\/p>\n\n\n\n<p><strong>#1 Iron<\/strong><\/p>\n\n\n\n<p>Iron is an essential mineral and a key component of hemoglobin and myoglobin which both play a key role to transfer oxygen around the body.<\/p>\n\n\n\n<p>If you are iron deficient, your body&rsquo;s oxygen-carrying capacity and muscle function becomes impaired.<\/p>\n\n\n\n<p>Iron deficiency also limits your ability to exercise and be active.<\/p>\n\n\n\n<p>One <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23642204\/\" target=\"_blank\" rel=\"noopener\">study<\/a> found that symptoms of iron deficiency in runners include fatigue, lower aerobic capacity and slower times in performance trials.&nbsp;<\/p>\n\n\n\n<p>Teenage girls and premenopausal women are at increased risk of iron deficiency.&nbsp;<\/p>\n\n\n\n<p>This is because women and girls require more iron than men because they lose considerable iron due to menstruation.&nbsp;<\/p>\n\n\n\n<p>Vegan and vegetarian runners are also at risk of iron deficiency because the richest sources of heme iron include lean meats and seafood.&nbsp;<\/p>\n\n\n\n<p>Vegetables, nuts and beans are also good sources of plant-based iron (also called non-heme iron).<\/p>\n\n\n\n<p>However, iron from animal meats is the richest and most readily absorbed.&nbsp;<\/p>\n\n\n\n<p>Athletes lose additional iron because physical activity produces acute inflammation that reduces iron absorption from the gut and iron use via a peptide called hepcidin.<\/p>\n\n\n\n<p>Iron is also lost through sweat when you exercise.<\/p>\n\n\n\n<p>In addition, athletes are also susceptible to &lsquo;foot strike hemolysis&rsquo;.&nbsp;<\/p>\n\n\n\n<p>Also known as &lsquo;runner&rsquo;s anaemia&rsquo;, this is when red blood cells are destroyed as they pass through the foot from the repetitive pounding of running.<\/p>\n\n\n\n<p>It&rsquo;s worth noting that you have to do a lot of running in order for this to happen.<\/p>\n\n\n\n<p><strong>#2 Calcium and Vitamin D<\/strong><\/p>\n\n\n\n<p>Consuming enough vitamin D and calcium is important for bone health in everyone, not just runners.&nbsp;<\/p>\n\n\n\n<p>Adequate vitamin D is needed for efficient calcium absorption.&nbsp;<\/p>\n\n\n\n<p>They work together to prevent and treat osteoporosis and also play a key role in muscle movement, nerve communication, immune system responses and blood vessel flow.&nbsp;<\/p>\n\n\n\n<p>According to <a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/vitamin-d-and-calcium\" target=\"_blank\" rel=\"noopener\">John Hopkins Medicine<\/a>, your recommended daily allowance (RDA) of calcium and vitamin D will depend on your age.&nbsp;<\/p>\n\n\n\n<p>Adding that either form of vitamin D (D2 or D3) benefits the body, but very few foods naturally contain the nutrient or are fortified with it.<\/p>\n\n\n\n<p>This is why vitamin D supplements are recommended to make up the difference.<\/p>\n\n\n\n<p>Foods containing vitamin D include cod liver oil, oily fish, shitake mushrooms and egg yolk.&nbsp;<\/p>\n\n\n\n<p>Calcium is found in dairy products, kale, broccoli, fortified cereals, tofu and fortified fruit juices.&nbsp;<\/p>\n\n\n\n<p><strong>#3 B vitamins<\/strong><\/p>\n\n\n\n<p>B vitamins are essential for a range of functions in the body and help to combat the stress generated by physical activity.&nbsp;<\/p>\n\n\n\n<p>They work to convert carbohydrates and proteins into energy and play a key role in cell production and repair.<\/p>\n\n\n\n<p>B vitamins are also involved in hormone production, creating new blood cells and helping to deliver amino acids to the muscles to help rebuild muscle.&nbsp;<\/p>\n\n\n\n<p>Vitamin B12 (cobalamin) in particular is an essential nutrient for athletes and helps to build muscle mass and improve endurance, oxygen delivery and energy production.&nbsp;<\/p>\n\n\n\n<p>Vitamin B12 can be found in fish, poultry, meat, eggs and dairy.&nbsp;<\/p>\n\n\n\n<p>Miso, seaweed, fortified cereals and enriched soy or rice milk are also good sources of B12 if you are vegetarian or vegan.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-4-683x1024.png\" alt=\"supplements for runners\" class=\"wp-image-12498\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-4-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-4-683x1024.png.webp\" alt=\"supplements for runners\" class=\"wp-image-12498 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-4-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-4.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>#4 Magnesium<\/strong><\/p>\n\n\n\n<p>For runners, magnesium plays an important role in post-run muscle recovery.<\/p>\n\n\n\n<p>Magnesium helps to regulate muscle and nerve function, blood sugar levels and blood pressure.<\/p>\n\n\n\n<p>It also plays a key role in preventing muscle cramping.&nbsp;<\/p>\n\n\n\n<p>Magnesium is naturally found in leafy green vegetables such as spinach and kale, whole grains, nuts, seeds and fortified cereals.&nbsp;<\/p>\n\n\n\n<p>According to the NHS, the recommended daily intake of magnesium for adults, aged 19-64, is 300 mg a day for men and 270 mg a day for women.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5622706\/\" target=\"_blank\" rel=\"noopener\">Studies<\/a> show that the more you exercise, the more your need for magnesium increases.&nbsp;<\/p>\n\n\n\n<p>If you are magnesium deficient, this may lead to inefficient energy metabolism and decreased endurance.&nbsp;<\/p>\n\n\n\n<p>A higher intake of magnesium has been shown to be associated with less oxygen needs and better cardiorespiratory indices.<\/p>\n\n\n\n<p><strong>#5 Zinc&nbsp;<\/strong><\/p>\n\n\n\n<p>Zinc is a mineral that plays a key role in many of the body&rsquo;s normal functions.<\/p>\n\n\n\n<p>It metabolises nutrients, maintains your immune system and grows and repairs body tissues.<\/p>\n\n\n\n<p>Your body&rsquo;s ability to heal wounds, form blood clots and your sense of smell and taste are also influenced by zinc.&nbsp;<\/p>\n\n\n\n<p>According to <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11475319\/\" target=\"_blank\" rel=\"noopener\">research<\/a>, an excessive increase in carbohydrates and low intake of protein and fat may lead to suboptimal zinc intake in 90% of athletes.<\/p>\n\n\n\n<p>Zinc deficiency in athletes can lead to significant weight loss, fatigue and decreased endurance.&nbsp;<\/p>\n\n\n\n<p>Good sources of zinc include red meat, shellfish, legumes, nuts, seeds, dairy, eggs, wholegrains and dark chocolate.&nbsp;<\/p>\n\n\n\n<p><strong>#6 Ashwagandha<\/strong><\/p>\n\n\n\n<p>Ashwagandha is an Ayurvedic herb and popular medicinal plant used in South East Asia and Southern Europe.<\/p>\n\n\n\n<p>The herb is known for its ability to increase vitality, energy, endurance and stamina and strengthen the immune system.&nbsp;<\/p>\n\n\n\n<p>In 2015, a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4687242\/\" target=\"_blank\" rel=\"noopener\">study<\/a> was conducted looking at the effects of ashwagandha on endurance in healthy athletic men and women.<\/p>\n\n\n\n<p>The study found that people who received the root extract of ashwagandha had a significant increase in physical endurance after 8 to 12 weeks compared with the participants receiving the placebo.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/smoothie-recipes-for-runners\/\" data-type=\"post\" data-id=\"1388\">6 healthy smoothie recipes for runners to optimise recovery<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-2-683x1024.png\" alt=\"supplements for runners\" class=\"wp-image-12496\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-2-683x1024.png.webp\" alt=\"supplements for runners\" class=\"wp-image-12496 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/supplements-for-runners-2.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Other supplements to mention<\/strong><\/h2>\n\n\n\n<p>There are some supplements that are popular in the fitness community but are not always suitable for endurance athletes like runners.&nbsp;<\/p>\n\n\n\n<p><strong>#1 Caffeine<\/strong><\/p>\n\n\n\n<p>When taken before physical activity, <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/ExerciseAndAthleticPerformance-HealthProfessional\/#caffeine\" target=\"_blank\" rel=\"noopener\">research<\/a> has found that caffeine may enhance performance in endurance-type activities like running.<\/p>\n\n\n\n<p>The research also found that caffeine may enhance performance in intermittent, long-duration activities like soccer.<\/p>\n\n\n\n<p>The downside is that heavy caffeine use may diminish rather than enhance physical performance.<\/p>\n\n\n\n<p>Adverse side effects include insomnia, irritability, anxiety, restlessness and nausea.&nbsp;<\/p>\n\n\n\n<p><strong>#2 Creatine<\/strong><\/p>\n\n\n\n<p>Creatine is one of the most thoroughly studied and widely used supplements to enhance sports performance.<\/p>\n\n\n\n<p>However, creatine supplementation is of little value for endurance sports such as distance running as these do not rely on the anaerobic (ATP-creatine) energy system to provide short term energy.&nbsp;<\/p>\n\n\n\n<p>Aerobic exercise like running relies primarily on the aerobic energy system which does not require creatine.&nbsp;<\/p>\n\n\n\n<p>If you do any form of <a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">strength training<\/a>, however, then research tells us that short term creatine supplementation can significantly increase strength and power.<\/p>\n\n\n\n<p>In one study, in particular, 18 well-trained male sprinters aged 18 to 24 years improved their performance in both the 100m and 60m sprint events by taking 20g of creatine each day for 5 days, compared with the placebo group.&nbsp;<\/p>\n\n\n\n<p>In another study, 14 female collegiate soccer players experienced greater increases in muscle strength by taking 15g of creatine each day for 1 week and then 5g each day for 12 weeks, compared with the placebo group.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/carb-loading-for-runners\/\" data-type=\"post\" data-id=\"6648\">Carb loading for runners: Foods to eat and mistakes to avoid<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Running is physically demanding. In between exercise, work and family life, it can be challenging to eat a well-balanced diet and maintain optimum health.&nbsp; Many runners need a helping hand when it comes to getting their daily dose of essential vitamins and minerals. Supplements for runners are a great way to offset any nutritional deficiencies.&nbsp; &hellip;<\/p>\n","protected":false},"author":1,"featured_media":12501,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[123,21],"tags":[276,97,327],"mv":{"thumbnail_id":12501,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/08\/blog-post-145-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/12493"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=12493"}],"version-history":[{"count":6,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/12493\/revisions"}],"predecessor-version":[{"id":12772,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/12493\/revisions\/12772"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/12501"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=12493"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=12493"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=12493"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}