VITAMINS: WHAT RUNNERS NEED TO KNOW

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VITAMINS: WHAT RUNNERS NEED TO KNOW






 Research on vitamins for runners suggests there's no one-size-fits-all answer. Most evidence indicates that runners with a balanced diet rarely develop outright vitamin deficiencies. Still, certain nutrients stand out because endurance training can raise the body's demands.

Vitamin D

Vitamin D is a common concern, especially for runners training indoors or living in areas with limited sunlight. This nutrient is vital for bone health and a well-functioning immune system. Being deficient can mean a higher risk of stress fractures and getting sick more often. Studies of collegiate distance runners show that many don't reach the recommended daily allowance for vitamin D, underlining the need for awareness (Journal of the American College of Nutrition, 2020). Reviews focused on elite athletes have found similar trends, noting that vitamin D also supports muscle function and overall performance (Nutrients, 2013).

Vitamin B12

B12 is essential for making red blood cells and supporting energy metabolism. Endurance athletes who are vegetarian or vegan have a higher risk for deficiency, since B12 is found mainly in animal products. Research has found altered B12 status in recreational endurance athletes, and supplementation can be helpful if levels are low (International Journal of Sport Nutrition and Exercise Metabolism, 2005). Having enough B12 is tied to proper hemoglobin formation and oxygen delivery—both crucial for running (Nutrients, 2020).

Vitamin C

Vitamin C is best known for supporting the immune system and acting as an antioxidant. Some studies suggest that supplementing with vitamin C can reduce runners' risk of upper respiratory tract infections after races (Nutrition, 2004). On the other hand, high doses of vitamin C (and vitamin E) may blunt some of the body's natural adaptations to endurance training, so taking large amounts isn't recommended (The Journal of Physiology, 2014).

Other Vitamins and Supplementation

Iron and calcium are essential to mention, especially for female runners. Iron is necessary for transporting oxygen in the blood, and calcium is key for bone health. Both deficiencies can hurt performance and increase injury risk (Frontiers in Nutrition, 2015). Still, for most other vitamins, research shows no real performance benefit from supplementing above recommended levels if a runner's diet already meets their needs (Sports Medicine, 1988).

Summary

For runners, getting enough vitamin D, B12 (especially for those on plant-based diets), and vitamin C is essential. Still, there's no benefit to taking high-dose supplements unless you know you're deficient. The best approach is to eat a varied, nutrient-rich diet and regularly monitor your nutrient status. Targeted supplementation makes sense if there's a specific medical need, but most people don't need routine use.

For more information, see the full studies in the Journal of the American College of Nutrition (PDF), Nutrients (Vitamin D and athletes), and other sources cited above.

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