Top 4 Essential Supplements Runners Need to Stay Healthy and Maximize Training Gains
Estimated read time: 3.93 minutes
Hey Performance Nerds! Jonah here. π€
This past weekend, I got absolutely smoked by my parents' 8-year-old neighbor in a 100-meter sprint. The kid's 8βhe's not even old enough to buy his own supplements.
I realized I might need to up my supplement game before our rematch.
Hereβs what weβve got: πββοΈπ₯
βοΈ How Vitamin D keeps your bones healthy
π How Fish Oil helps you recover so you can keep stacking miles
𧲠The benefits of Magnesium for extra energy and endurance
πͺ Why Iron might be the secret to boosting your running
Enjoy this weekβs 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! πββοΈπ¨π§ͺ
How You Should Use This Guide
I've reviewed over 100 athlete blood panels (safe to say, I donβt go on a lot of dates π€·).
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.
πͺ 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 βοΈ
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:
𦴠Supports bone health: Enhances calcium absorption for stronger bones
π‘οΈ Boosts immune function: Helps with recovery by strengthening immunity
πͺ Increases muscle strength: Beneficial for those with deficiencies or older adults (50+)
πββοΈ 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
Fish Oil (Omega 3βs)π
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:
π§ β€οΈ Supports brain and heart health
πͺπ₯ Reduces muscle soreness and inflammation: Aids recovery after intense workouts
𦡠Improves joint health: Eases joint inflammation
β±οΈ Speeds up recovery: Supports high-volume training
Recommended Dose: 1β2 grams of combined EPA and DHA daily.
Magnesium π
Magnesium is key to keeping you healthy and supporting many essential body functions.
Benefits of Magnesium for Runners:
πͺ Supports muscle function: Aids in muscle contraction and relaxation, enhancing strength and power
β‘ Boosts energy production: Powers both aerobic (oxidative) and anaerobic (glycolysis) systems, fueling performance and recovery
π‘οΈ Reduces oxidative stress: Minimizes exercise-related stress from low magnesium, improving energy efficiency and endurance
𦴠Supports bone health: Contributes to bone density, potentially lowering injury risk
βοΈ Electrolyte Balance: Magnesium supports fluid balance, nerve function, and muscle contractions
Recommended Dose: 310β420 mg daily for adults. Research suggests endurance athletes can safely consume 500β800 mg.
Consult a healthcare provider for personalized advice.
Iron πͺ
Iron is a runnerβs best friend. Iron deficiency is common and can destroy your training.
Iron helps produce red blood cells, which transport oxygenβkey for endurance and performance.
Benefits of Iron for Runners:
π΄ Supports oxygen delivery: Transports oxygen to muscles, fueling energy during runs
π¨ Reduces fatigue and breathlessness: Prevents tiredness from low iron
π©Έ Counters iron loss: Running breaks down red blood cells, increasing iron needs
π£ Foot strike hemolysis: Impact from running destroys red blood cells, lowering iron
π« Hepcidin spike: Running raises hepcidin, blocking iron absorption
Usage Tips:
π©Έ Check iron levels with a ferritin blood test
Ferritin: Protein that stores iron
Under 50 ΞΌg is low for athletes
π Prioritize iron-rich foods, supplementing if needed
π₯© Iron Sources: High-meat diets are more effective than supplements
π Pair with Vitamin C (bell peppers, kiwi) for better absorption.
βοΈ Avoid tea, coffee, and dairy, which block uptake
Supplementation Tips:
π Dose: 120β200 mg of ferrous sulfate daily (My Favorite Iron Supplement)
β²οΈ Timing: Take on an empty stomach with 100β250 mg of vitamin C
π« Avoid tea, coffee, and calcium around supplement
π Optimal Timing: Avoid iron near workouts, as exercise raises hepcidin for 3β6 hours
Take in the morning or several hours before/after exercise.
π©Ί 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 wonβt 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!
Are You a True Running Nerd? Prove itβ¦ π§
Welcome to the prove youβre a nerd section. Each week I ask a question about a common running science myth.
Answer correctly, and youβll be entered into a weekly raffle to win a package of Jonahβs favorite supplements from Raw Nutrition.
What physiological quality often sets the fastest elite marathon runners apart?
Last Weekβs Results
You guys keep crushing it! π€
Yes! - the main reason heat makes you run slower is how your body handles it! π₯ When itβs hot, blood is redirected to your skin to cool you down, which means less oxygen is available for your muscles. This leads to faster fatigue. π¨π‘οΈ
β¬οΈβ¬οΈβ¬οΈβ¬οΈβ¬οΈβ¬οΈ Your muscles overheat and stop contracting properly (6)
π©π©π©π©π©π© In heat, your body redirects blood to the skin to release heat, leaving less oxygen for your muscles and leading to quicker fatigue (254)
β¬οΈβ¬οΈβ¬οΈβ¬οΈβ¬οΈβ¬οΈ Sweating too much causes your muscles to cramp instantly (2)
β¬οΈβ¬οΈβ¬οΈβ¬οΈβ¬οΈβ¬οΈ Heat increases your oxygen needs so you run out of breath faster
Nerdy Finds of the Week ππ§βπ¬
This section includes my favorite research, podcasts or books about running/lifting science.
This is a classic showing that 5 weeks of daily heat training increases an athleteβs hemoglobin mass, which can improve performance in cool conditions, too!
A good episode from Sportsmith about all things Isometric lifting. You know me, I love Isometrics for runners!
This was an awesome practical guide from my friend Dan Churchill on what to eat the week after your marathon.
A good guide on training theory for endurance athletes. Itβs important to alter between hard and easy days to make sure you stay consistent!
Donβt forget: You + Science = AWESOMENESS π
Yours in science,
Jonah
P.S. - We have a crew of 7,200+ nerds here who are running FAST using science.
Did you need running science advice for your upcoming race? πββοΈπ¨π§ͺ
Reply with your question, Augie and I (pictured below) will get back to you with specific race day advice based on your goals!
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