The best supplements for runners

Whether you’re just taking up running, or well on your way to your next marathon, you’re probably aware of the benefits of a nutritious diet and safe training. Getting the right vitamins and minerals is always important, but even more so if you’re using a lot of energy. A daily dose of the right supplements for your body can be the key ingredient that helps you reach new fitness goals. But sometimes it’s hard to figure out what vitamins and minerals are the most important. We’ve put together a few recommendations to get you revitalised and ready to run:

Magnesium

This essential mineral plays a big role in endurance. It’s a key supplement for runners, as it’s one of the minerals that’s readily depleted during exercise. For your muscles to function properly and repair, you need a healthy dose of this mineral. It’s important to keep topped up if you’re exercising strenuously, as a deficiency could lead to cramps, spasms and bone weakness.¹

Magnesium is necessary for the body to be able to absorb other essential vitamins and minerals like calcium. It assists with energy and muscle contraction, it promotes strong bones and muscles and is supporter of cardiovascular health and nervous function.² it is important to include magnesium-rich food sources in your diet, such as green leafy vegetables, nuts and seeds, seaweeds, and unprocessed grains such as oat and buckwheat. Drinking spring and mineral water helps to top up levels too. It can be difficult to get enough magnesium even with a varied diet, which is why supplementation is a great way to keep up your magnesium levels.

Glucosamine

If you want to keep up running for as long as possible, its key to make joint health a priority. Glucosamine Sulphate is a naturally occurring building block of joint tissue and plays an essential role in the maintenance of joint health.³ Inside the body, glucosamine is found within ligaments, tendons, and cartilage. It’s vital for the synthesis of proteins and protective fats, or ‘lipids’, in the body.⁴ Protein can help muscles recover, while fats provide energy and lubrication – especially in the joints. It’s not found in our diets, so supplementation is a great way to keep up levels of glucosamine in our bodies.

Vitamin D

Also known as the ‘sunshine vitamin’, vitamin D is essential for healthy bones, so is a key supplement for runners.⁵ Some research shows low levels of vitamin D may increase risk for sports injuries, including stress fractures, because the nutrient is so vital for bone health.⁶ In addition, vitamin D plays a key role in several processes that are important for optimal athletic performance, including muscle contraction, nerve stimulation and the immune system.⁷ Vitamin D supplements come in two forms, vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Research has shown that D3 is the more potent form and is better absorbed and utilized than D2.

If you want to maintain your bone health, immune system and muscle strength, you should make sure you’re getting enough vitamin D. Many people in the UK tend to have sub-optimal Vitamin D levels, particularly through the winter months, which is why a supplement is often a good option for runners. If you do decide to supplement your daily vitamin D intake, you’ll want to look for a high-quality supplement that provides your body with at least 10mcg.

Omega 3

Omega 3 fatty acids are well-known for their heart health benefits, but also help repair muscles, reduce pain after a workout and lower inflammation.⁸ They’re an important part of every runner’s diet and are termed ‘essential’ because they can’t be manufactured by our bodies – they must be obtained via our diet. Omega 3s can help with rest and recovery, meaning you can keep running regularly while lowering the risk of injury.

Some studies suggest that omega-3s from oily fish are effective in reducing post-workout soreness, both in endurance training and strength training workouts.⁹ A high-quality omega 3 supplement is key to a healthy diet, and purity should be a deciding factor in choosing what supplement to take. Our Omega 3 fish oil softgels are meticulously screened for heavy metals, including mercury, to ensure you are receiving a product that is free from harmful contaminants.

What to remember

Running has a massive number of mental and physical benefits and with proper nutrition, is a great way to keep your mind and body healthy. Make sure you’re getting the right vitamins and minerals to keep going. Your body will thank you!

Shop Bones & Joints >