As a runner, you already know the importance of a proper diet in helping you achieve your running goals. However, even with a well-balanced diet, there are certain nutrients that runners may not be getting enough of. Here are six essential supplements that runners should consider incorporating into their diets according to the latest research.

 

1. Vitamin D: Vitamin D is essential for bone health, immune function, and muscle performance. It helps your body absorb calcium, a mineral that is important for strong bones. In addition, research has shown that runners who are deficient in vitamin D have slower race times and suffer from more injuries. Vitamin D is produced naturally by the body when exposed to sunlight, but supplementing can help ensure adequate levels.

 

2. B12: Vitamin B12 is important for the production of red blood cells, which carry oxygen to the muscles. This can help improve endurance and reduce fatigue during running. B12 is found primarily in animal products, so vegetarians and vegans may need to supplement to ensure they are getting enough.

 

3. Zinc: Zinc is important for immune function, wound healing, and protein synthesis. It also plays a role in the metabolism of carbohydrates, which is important for runners. Zinc can also help reduce inflammation and improve muscle recovery.

 

4. Magnesium: Magnesium is important for muscle function and energy production. It can also help reduce muscle cramps and improve sleep quality, which is important for recovery. Runners who sweat a lot may be at risk of magnesium deficiency, so supplementing can help ensure adequate intake.

 

5. Omega 3: Omega 3 fatty acids are important for reducing inflammation and improving cardiovascular health. They can also help improve joint health and reduce muscle soreness. People who consume a lot of processed foods are more likely to not be getting enough omega 3s, but supplementing them into your diet may help most runners.

 

6. Iron: Iron is essential for the production of hemoglobin, which carries oxygen to the muscles. Runners who are low in iron may experience fatigue, weakness, and decreased endurance. Iron can be found in red meat, but vegetarians, vegans and runners not consuming a lot of red meat may need to supplement their diets to get enough iron for peak performance.

 

In conclusion, runners should consider supplementing their diets with vitamin D, B12, zinc, magnesium, omega 3, and iron. These nutrients can help improve performance, reduce the risk of injury, and promote overall health and well-being. As always, it is important to consult with a healthcare professional before starting any new supplements.