For runners who run long distances or train at high intensity levels, the body tends to get affected by the loss of some nutrients, minerals and vitamins. Long distance and endurance running often depletes the body of some specific vitamins and minerals. To look after our body during intense training is very important for our performance, recovery and overall health.
 
Basic vitamins and supplements for runners
Vitamin C: Antioxidant which speeds up healing of micro-tears, boost the immune system. When doing endurance and long distance training, the body gets depleted of vitamin C

Daily dose: 500-1,000mg/day

B12 Supplement: Is essential for the support of the immune system, healthy mood, memory management. Again endurance athletes tend to get depleted of B12.

Daily dose: 1,000 mcg/day

Magnesium: Low levels of magnesium can contribute to fatigue, nausea, muscle cramps, impaired performance. The benefits of magnesium include the support of heart health, neurotransmission function, muscle recovery. It regulates stress system, helps with sleep and the absorption of calcium.

Daily dose: 250-500mg/day in capsule form, not liquid as it might affect the bowel movement.

Vitamin D3: With today’s lifestyle 80% of the population is low on vitamin D3, which is also essential to support the immune system, helps to get muscles stronger and is also essential to help absorb calcium.

Daily dose: 1,000-2,000IU/day (min)

Calcium: Essential for endurance athletes to support the maintenance and repair of bone tissue, regulating muscle contraction. Getting the adequate amount of calcium will prevent low bone mineral and stress fracture. For your body to absorb the calcium you need to take vitamin D3.

Daily dose: 1,000-1,500mg/day

Iron: Some endurance athletes, especially women tend to have low levels of iron. The symptoms are fatigue, nausea, muscle aches. You should only take iron supplements when prescribed by a physician, so if you think that might have an issue with your iron levle, go get your blood tested. For your body to absorb iron in food, combining it with citrus food helps with the absorption.

L-Gluthamine: Helps support the immune system and muscle tissue, it helps to take the supplement right after training.

Daily dose: 750-1,500mg/ day

Multivitamins: Taking a multivitamin daily is like insurance to your body, just making sure your body gets the basic supplements it might need.

Powdered Greens: Full of nutrients, superfoods, and vitamins just adding a scoop to your smoothie or drink/day will give your body a boost.

Train Hard, Eat Right & Feel Great! 

Katia