Top 4 Essential Supplements Runners Need to Stay Healthy and Maximize Training Gains

Estimated read time: 3.93 minutes

Hey Performance Nerds! Jonah here. 🤓

This past weekend, I got absolutely smoked by my parents' 8-year-old neighbor in a 100-meter sprint. The kid's 8—he's not even old enough to buy his own supplements.

I realized I might need to up my supplement game before our rematch.

Here’s what we’ve got: 🏃‍♂️💥

• ☀️ How Vitamin D keeps your bones healthy

• 🐟 How Fish Oil helps you recover so you can keep stacking miles

• 🧲 The benefits of Magnesium for extra energy and endurance

• 💪 Why Iron might be the secret to boosting your running

Enjoy this week’s guide, the nerdy question, and my favorite science finds.

Enjoy the newsletter? Please forward to a friend. It only takes 18 seconds. Making this one took 9.2 hours! 🏃‍♀️💨🧪

How You Should Use This Guide

I've reviewed over 100 athlete blood panels (safe to say, I don’t go on a lot of dates 🤷).

The supplements listed are common deficiencies in runners and can guide what to look for in blood work.

Consider getting a full blood panel and consulting a doctor or dietitian before adding supplements.

Many deficiencies can be managed with food first. This guide also highlights the best food sources.

💪 Keeping your vitamin levels in check is key for staying healthy and truly adapting to training. Without it, all that hard work might go to waste.

Vitamin D ☀️

Vitamin D is vital, especially if you train indoors or live in low-sunlight areas. I recommend year-round supplementation, with extra in winter.

Benefits of Vitamin D for Runners:

• 🦴 Supports bone health: Enhances calcium absorption for stronger bones

• 🛡️ Boosts immune function: Helps with recovery by strengthening immunity

• 💪 Increases muscle strength: Beneficial for those with deficiencies or older adults (50+)

• 🏃‍♂️ Improves bone density: Reduces injury risk, aiding consistent training

Recommended Dose: About 5,000 IU daily if blood tests show low Vitamin D. Consult a doctor for guidance.

• Tip: Take with Vitamin K for better bone health benefits

My Favorite Vitamin D Supplement

Fish Oil (Omega 3’s)🐟

I recommend fish oil for everyone, especially if your diet is low in omega-3-rich foods like fatty fish and nuts.

Fish oil is essential for recovery, particularly during high-volume training.

Benefits of Fish Oil for Runners:

• 🧠❤️ Supports brain and heart health

• 💪🔥 Reduces muscle soreness and inflammation: Aids recovery after intense workouts

• 🦵 Improves joint health: Eases joint inflammation

• ⏱️ Speeds up recovery: Supports high-volume training

Recommended Dose: 1–2 grams of combined EPA and DHA daily.

My Favorite Fish Oil Supplement

Magnesium 💊

Magnesium is key to keeping you healthy and supporting many essential body functions.

Benefits of Magnesium for Runners:

• 💪 Supports muscle function: Aids in muscle contraction and relaxation, enhancing strength and power

• ⚡ Boosts energy production: Powers both aerobic (oxidative) and anaerobic (glycolysis) systems, fueling performance and recovery

• 🛡️ Reduces oxidative stress: Minimizes exercise-related stress from low magnesium, improving energy efficiency and endurance

• 🦴 Supports bone health: Contributes to bone density, potentially lowering injury risk

• ⚖️ Electrolyte Balance: Magnesium supports fluid balance, nerve function, and muscle contractions

Recommended Dose: 310–420 mg daily for adults. Research suggests endurance athletes can safely consume 500–800 mg.

Consult a healthcare provider for personalized advice.

My Favorite Magnesium Supplement

Iron 💪

Iron is a runner’s best friend. Iron deficiency is common and can destroy your training.

Iron helps produce red blood cells, which transport oxygen—key for endurance and performance.

Benefits of Iron for Runners:

• 🔴 Supports oxygen delivery: Transports oxygen to muscles, fueling energy during runs

• 💨 Reduces fatigue and breathlessness: Prevents tiredness from low iron

• 🩸 Counters iron loss: Running breaks down red blood cells, increasing iron needs

  • 👣 Foot strike hemolysis: Impact from running destroys red blood cells, lowering iron

  • 🚫 Hepcidin spike: Running raises hepcidin, blocking iron absorption

Usage Tips:

• 🩸 Check iron levels with a ferritin blood test

  • Ferritin: Protein that stores iron

  • Under 50 μg is low for athletes

• 🍖 Prioritize iron-rich foods, supplementing if needed

  • 🥩 Iron Sources: High-meat diets are more effective than supplements

• 🍊 Pair with Vitamin C (bell peppers, kiwi) for better absorption.

• ☕️ Avoid tea, coffee, and dairy, which block uptake

Supplementation Tips:

• 💊 Dose: 120–200 mg of ferrous sulfate daily (My Favorite Iron Supplement)

• ⏲️ Timing: Take on an empty stomach with 100–250 mg of vitamin C

• 🚫 Avoid tea, coffee, and calcium around supplement

• 🕒 Optimal Timing: Avoid iron near workouts, as exercise raises hepcidin for 3–6 hours

  • Take in the morning or several hours before/after exercise.

• 🩺 Get bloodwork before starting iron supplements

Ultimate VO2 Max and Lactate Thresholds Guide

Did you miss my video about Why Zone 2 Training Does Not Matter for New Runners? You can find it below!

I won’t lie. These videos take me a while to make. If you find it helpful, share it on your story or with a friend. It helps me a ton!

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Don’t forget: You + Science = AWESOMENESS 😎

Yours in science,

Jonah

Please email me directly if you’re interested in references for this week!