7 Best Supplements for Runners in 2023- (Supplements you might not think of)
Are you a runner looking to optimize your performance and recovery with supplements? While there are many options out there, it can be tough to know which ones are worth your money and which ones are just hype. In this blog, we'll be discussing some of the best supplements for running, based on the latest research and expert recommendations. However, it's important to note that I am not a medical professional and this is not medical advice. If you're considering adding supplements to your diet, it's always a good idea to consult with your doctor and other healthcare professionals first. They can help you determine the best course of action based on your specific needs and health status. With that said, let's take a look at 7 of the top supplements for runners.
Here are seven supplements that may be beneficial for runners:
1) Iron
Iron is an essential nutrient that plays a key role in transporting oxygen to the muscles. It's especially important for runners, who rely on oxygen to fuel their workouts. Without sufficient iron, runners may experience fatigue, muscle weakness, and decreased endurance and athletic performance. This is because the body's red blood cells, which carry oxygen to the muscles, depend on iron to function properly.
Runners may be at particular risk for iron deficiency (low iron levels) due to the demands of their sport and the potential for blood loss through foot strikes. In addition, runners who are vegetarian or vegan may be at increased risk for iron deficiency due to the limited sources of iron in their diet. Women who are menstruating may also be at higher risk for iron deficiency, as they lose iron each month through their period.
If you're a runner and you suspect that you may be low in iron, it's important to speak with a healthcare professional. They can help determine the cause of your symptoms and recommend the appropriate treatment, which may include adding an iron supplement to your diet. Iron supplements are available in several forms, including tablets, capsules, and liquids. It's important to follow the dosage instructions on the label and not to take more than the recommended amount, as too much iron can be harmful. Iron supplements for runners are great for those with low iron levels.
2) Vitamin D
Vitamin D is an important nutrient that helps the body absorb calcium and maintain strong bones. It's also thought to boost your immune system and may have other health benefits as well. Many runners may be at risk for vitamin D deficiency due to the time they spend indoors and/or wearing sunscreen during outdoor runs. This is because vitamin D is produced by the skin in response to sun exposure, and it can be difficult to get enough through diet alone.
If you're a runner and you think you may be low in vitamin D, it's important to speak with a healthcare professional. They can help determine the cause of your deficiency and recommend the appropriate treatment, which may include adding a vitamin D supplement to your diet. Vitamin D supplements are available in several forms, including tablets, capsules, and liquids. It's important to follow the dosage instructions on the label and not to take more than the recommended amount, as too much vitamin D can be harmful.
In addition to taking supplements for runners, there are also other ways to boost your vitamin D levels as a runner. Spending time in the sun (with appropriate protection, of course) and eating foods that are rich in vitamin D, such as fatty fish, egg yolks, and fortified foods, can also help. By taking steps to ensure that you're getting enough vitamin D, you can help support your overall health and well-being as a runner.
3) Magnesium
Magnesium is a mineral that plays a key role in maintaining muscle and nerve function and supporting energy metabolism. It's an essential nutrient that is involved in over 300 enzymatic reactions in the body. As a result, it's important for a wide range of bodily functions, including muscle contraction, blood pressure regulation, and bone health.
Runners may benefit from adding a magnesium supplement to their diet, especially if they experience muscle cramps or fatigue. Magnesium can help prevent and treat delayed onset muscle soreness. This is because magnesium plays a role in muscle function and may help to prevent cramps and spasms. In addition, magnesium may help to improve sleep quality and reduce fatigue, which is why it can be particularly beneficial supplements for runners who are training hard and need to recover.
There are several forms of magnesium supplements available, including tablets, capsules, and liquids. It's important to follow the dosage instructions on the label and not to take more than the recommended amount, as too much magnesium can be harmful. In addition to taking a supplement, runners can also boost their magnesium intake by eating magnesium-rich foods, such as nuts, seeds, leafy green vegetables, and whole grains. By ensuring that you're getting enough magnesium, you can help support your overall health and well-being as a runner.
4) Protein
Protein is an essential nutrient that plays a key role in muscle recovery and repair. It's particularly important supplements for runners, who place high demands on their muscles and may need additional protein to support muscle growth and repair after muscle breakdown that long distance runners might experience.
One way that runners can boost their protein intake is by taking protein supplements like protein powder. Protein powder options are available in a wide range of forms to accommodate all forms of special dietary restrictions, including whey, soy, pea, and hemp, and can be mixed into water, milk, or a protein shake to create a convenient and portable source of protein. Protein shakes can be especially useful for most runners who are on the go and need a quick and easy way to refuel after a workout.
In addition to protein powders, runners may also benefit from adding a supplement that contains branched chain amino acids (BCAAs) to their diet. Branch chain amino acids are a group of essential amino acids that are involved in protein synthesis and may help to reduce muscle soreness and fatigue. They can be taken before, during, or after a workout to help support muscle recovery and repair.
Overall, protein is an important nutrient for runners, and adding protein supplements to your diet can help support muscle building, repair, and recovery. Whether you opt for a protein powder, amino acids, BCAAs, or another type of protein supplement, be sure to follow the dosage instructions on the label and not to take more than the recommended amount. By ensuring that you're getting enough protein, you can help support your overall health, gut health, and well being.
5) Beta-Alanine
Beta-alanine is an amino acid that may improve exercise performance by increasing the body's capacity for intense exercise. It does this by increasing the levels of carnosine in the muscles, which helps to buffer the build-up of lactic acid. As a result, beta-alanine may help to improve endurance and decrease fatigue during high-intensity exercise.
Runners who engage in high-intensity interval training (HIIT) or other types of intense workouts may benefit from adding a beta-alanine supplement to their diet. Beta-alanine can be taken before, during, or after a workout, and is typically available in capsule or powder form. It's important to follow the dosage instructions on the label and not to take more than the recommended amount, as too much beta-alanine can cause tingling and flushing in some people.
While beta-alanine may be a particularly beneficial amino acids for runners who engage in high-intensity workouts, it's important to note that not everyone responds to it in the same way. Some people may experience improved exercise performance, while others may not notice a difference with supplements for runners. It's also important to note that beta-alanine is just one piece of the puzzle when it comes to optimizing exercise performance. A well-rounded training program and a balanced diet are also important factors to consider.
6) Beetroot Powder
Beetroot powder is a good supplement for most runners, particularly long distance runners and endurance athletes, because it has been shown to improve cardiovascular performance. Beetroot powder is rich in nitrates, which can help reduce the oxygen cost of exercise, allowing runners to run longer and faster. It has also been found to lower blood pressure and improve blood flow, making it a great supplement for runners who are looking to boost their cardiovascular health.
In addition to its performance-enhancing effects, beetroot powder is also a natural and convenient way for runners to increase their intake of essential nutrients. Beets are high in a variety of vitamins and minerals, including potassium, folate, and vitamin C. By using beetroot powder as a running supplement, runners can easily incorporate these nutrients into their diet and support overall health and wellness.
Overall, beetroot powder is one of the best supplements for runners who are looking to improve their endurance and performance. Its unique combination of nutrients and performance-enhancing effects make it a valuable addition to any runner's training regimen.
7) Curcumin
Curcumin is a powerful antioxidant found in the spice turmeric, and it is one of the best supplements for runners due to its anti-inflammatory and pain-relieving effects. Running, particularly long distance running, can take a toll on the body and lead to muscle soreness and joint inflammation. Curcumin can help reduce inflammation and alleviate pain, allowing runners to recover faster and stay in top form.
In addition to its anti-inflammatory effects, curcumin has also been shown to improve cardiovascular health and boost exercise performance. It has been found to increase endothelial function, which is the function of the inner lining of blood vessels, and to improve blood flow. These effects can help runners maintain their endurance and stamina during long runs.
Healthy Diet for Running Performance
A healthy diet is an essential part of any runner's training regimen, as it can help boost performance and support overall health and wellness. Supplements for runners are great but running supplements do not replace a healthy diet. In order to support running performance, runners should aim to consume a well-balanced diet that is rich in a variety of nutrients, including carbohydrates, protein, healthy fats, vitamins, and minerals.
Carbohydrates are an important energy source for runners, and should make up the majority of their caloric intake. Good sources of carbohydrates include whole grains, fruits, vegetables, and legumes. Protein is important for muscle repair and growth, and runners should aim to consume lean sources of protein such as chicken, fish, tofu, and beans. Healthy fats, such as those found in nuts, seeds, and avocados, are important for maintaining energy levels and supporting overall health.
In addition to macronutrients, runners should also pay attention to their intake of micronutrients, including vitamins and minerals. Important vitamins for runners include vitamin C, which helps support immune function, and vitamin D, which helps maintain strong bones. Good sources of vitamin C include citrus fruits, berries, and peppers, while good sources of vitamin D include fatty fish, eggs, and fortified foods. Minerals such as calcium, iron, and sodium are also important for runners, and can be found in a variety of foods such as dairy products, red meat, and salt.
Overall, a healthy diet for runners should be well-balanced and include a variety of nutrients to support physical performance and overall health.
Other Running Supplements and Vitamins to Consider
As a runner, there are a few other supplements that you may want to consider in addition to those mentioned earlier. These include:
Electrolytes: Electrolytes, such as sodium, potassium, and magnesium, are important for maintaining hydration and electrolyte balance during exercise. They can be found in sports drinks and electrolyte tablets, or you can get them through your diet by consuming foods such as coconut water, bananas, and leafy green vegetables. Click here to view an article I wrote that compares the top two electrolyte supplements.
Caffeine: Caffeine is a stimulant that can improve alertness and focus, and it has also been shown to improve exercise performance. Caffeine is found in coffee, tea, and a variety of energy drinks and supplements. It is important to be mindful of your caffeine intake, as too much caffeine can cause negative side effects such as insomnia and jitters.
Calcium: Calcium is important for bone health, and it is particularly important for runners to maintain sufficient levels to support the impact of their training. Good sources of calcium include dairy products, leafy green vegetables, and fortified foods.
Overall, these supplements can be helpful for runners looking to support their physical performance and overall health. It is important to speak with a healthcare professional before starting any new supplement regimen.
Best Supplement Brands
It is important to choose a reputable and high-quality supplement brand to ensure that you are getting a safe and effective product. Some of the best supplement brands include NOW Foods, Solgar, and Nature's Way. These brands are known for their commitment to quality and use rigorous manufacturing processes to produce reliable and pure products. It is always a good idea to do research and read reviews before choosing a supplement brand, and to speak with a healthcare professional for guidance.
Summary of the 7 Best Supplements for Runners
There are many dietary supplements that can be beneficial for runners, but these 7 are some of the best:
Iron: Iron is a mineral that is essential for transporting oxygen throughout the body, and it is especially important for runners to maintain sufficient levels. Iron deficiency can lead to fatigue and impaired performance. Good sources of iron include red meat, poultry, and seafood. If you feel you need additional iron supplements, then talk to a medical professional.
Vitamin D: Vitamin D is important for bone health, your immune system, and it has also been shown to improve muscle function. Good sources of vitamin D include fatty fish, eggs, and fortified foods.
Magnesium: Magnesium is a mineral that helps support muscle function and can reduce muscle fatigue. Good sources of magnesium include nuts, seeds, and leafy green vegetables.
Protein: Protein is essential for muscle repair and muscle growth, and runners may benefit from consuming additional protein through protein powder, protein shake, or other sources. Good sources of protein include chicken, fish, tofu, and beans.
Beta-alanine: Beta-alanine is an amino acid that has been shown to improve endurance and reduce muscle fatigue. It can be found in protein-rich foods such as chicken and fish, and it is also available as a dietary supplement.
Beetroot powder: Beetroot powder is a natural supplement that is rich in nitrates and has been shown to improve cardiovascular performance and reduce the oxygen cost of exercise.
Curcumin: Curcumin is a powerful antioxidant found in turmeric, and it has anti-inflammatory and pain-relieving effects. It may also improve cardiovascular health and boost exercise performance.
Overall, these are some of the best supplements for runners looking to support their physical performance and overall health. It is important to speak with a healthcare professional before starting any new dietary supplement regimen.
