Should Runners Take Supplements?

Audio Transcript

Coach Hayley: Hi everyone. Welcome the Extra Kick Podcast, brought to you by Runners Connect. I hope you are having a great day and thank you so much for tuning in.

If you have a question that you’d like one of expect coaches to answer in an upcoming episode, you can submit it at runnersconnect.net/daily.

Today we have a question from Delian.

Delian: I know you’re supposed to get most of your vitamins and minerals from [your feet] but are there any supplements that could benefit us runners, just to make sure we’re covering all our bases.

Hayley: Thanks that’s a great question Delian. It can be so hard to know what is and what isn’t good to take especially with so much misleading information out there.

It’s suggested that up to 85% track and field athletes use supplements and with claims such as improved body composition, increased performance and improved time, it’s easy to see why.

That means minerals and other supplements just aren’t regulated the same way as drugs and many claims are false to unsubstantiated. There are plenty of supplements that have no proven benefits.

Let’s look at iron.

Many athletes specifically menstruating females have low iron stores. If left untreated it could lead to iron deficiency anemia which can have a significant negative impact on performance and health.

Runners with low iron stores [almost sadly] you should consider taking an iron supplement.

However, for Runners who already have optimal iron stores, taking iron is unlikely to have additional benefit and may even be harmful in excess.

Iron deficiency is much less common in males especially those who eat red meat.

If you have reason to believe you might be deficient in iron, you should get a blood test to confirm it, before you start taking a supplement.

Another common claim is that taking a multi-vitamin supplement can be useful alongside a healthy diet.

However, most research suggests that it is unlikely to be necessary for athletes that consume an a restricted diet.

There are athlete groups who may benefit from a multi-vitamin. This includes those on low carried out for weight loss, those who feet allergies or restrictions, and vegetarian or vegan athletes.

If you fall into one of these groups, then consider taking a supplement. It’s important to remember that more isn’t necessarily better.

Look for one that contains 100% acquired vitamins and minerals rather than any mega doses which may be unsafe.

Let’s look at other vitamins and minerals that may be deficient in runners. A lot of athletes here in the U.K. where I am , have sub-optimal Vitamin D levels in the winter due to low levels of sunlight.

A deficiency can have negative effects on performance, health, and your immune system. If you have reason to believe that you may have low levels, it’s worth getting checked by a blood test.

I test my Vitamin D every six months or so. If your levels are low, it’s beneficial to take a supplement.

Another one is calcium. This is hard to test if you’re vegan, lactose intolerant, or avoid diet [inaudible 00:04:08] for any reason, it might be worth supplementing.

If you have any reason to believe that your bone density may be low, or you may get risk by bone density, it is something that you might want to consider taking.

Although, it’s good to discuss this with your doctor.

Several groups who might want to consider taking calcium are those with a history of stress fractures, none menstruating women, or postmenopausal women, and those who have low bone density.

You want to check with your doctor specially if you do think you might have low bone density.

Another one to look at is your B Vitamins. Your levels of B Vitamins can be checked by a doctor and this is another one I try to get checked every 6 months.

Again, those on restricted diets, vegetarian, or vegan athletes, are a greater risk of a deficiency. Vegans should consider supplementing especially with Vitamin B12.

Symptoms of a deficiency could include tiredness or setback performance and most doctors are happy to help you with the test if you mention that you’ve been suffering from these things.

Another supplement often recommended although not a Vitamin, is fish oil or Omega3 supplement.

There is strong evidence of fish oil that can be beneficial for those with exercise induced asthma and there is some, though weak evidence, that may ease muscle soreness. There is also some support that it may reduce your risk of heart disease.

However, the best way to get your Omega 3 requirements is still to eat oily fish twice a week.

If there are reason that you can’t do this, maybe you’re a vegetarian or vegan for example, or you don’t like oily fish, then it is worth taking a supplement.

Whether to supplement is based on your needs and any symptoms you might experience as well as any tests that you’ve had.

Another good thing to consider taking, if you suffer from repeated infections or gut problems, is a good probiotic supplement.

A good 12-week course can restore the balance of good bacteria in your gut and reduce your risk of infection based on your immune system.

Another one for those with specific needs is magnesium. If you suffer from insomnia or struggle to sleep, magnesium prior to bed time can be effective and is safe if taken as recommended.

I hope you can see from this that most athletes can meet all their needs from a balanced diet but, there are groups that might need to supplement including those on vegetarian vegan diets or low calorie or strict diets.

If you aren’t sure of your needs or follow a diet that might not provide everything you need, it’s worth getting a blood test to check your levels.

I recommend getting your Vitamin D, Iron and B Vitamins B. Most doctors will help with this if you mention that you’ve been feeling fatigued or suffering a decrease in performance.

Another thing that you could do if you’re concerned is get a sports dietician to look at your diet.

There are great, and you can recommend areas where you can improve. If you are considering taking a supplement, it’s good to check with your doctor especially if you’re on any medication or other supplements.

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