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Why Athletes Need Vitamins Despite a Healthy Diet

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I try to hit my freggie (yes that’s fruits and veggies) goal of 7-9 servings daily.
I try to limit my processed foods.
I try to keep it whole, healthy and clean.

But even if I were a perfect specimen of an eater, as an athlete I’d still be reaching for vitamins. Not only do our bodies require more because of the work they perform, but our foods simply aren’t what they used to be.

Because of soil depletion, crops grown decades ago were much richer in vitamins
and minerals than the varieties most of us get today.
– Scientific American

Even if you buy organic, the studies are continuing to show that they’re just as depleted in nutrients. It’s becoming increasingly difficult to get what you need from food alone.

A breakdown of what we’ll cover:

  • Why athletes need optimal vitamin levels
  • How Vitamins Impact Performance
  • Testing Your Vitamin Levels

why runners need supplements

Why do athletes need vitamins and supplements?

  • Vitamins help turn food in to energy
  • Low levels can mean fatigue and slowed recovery
  • It doesn’t undo a bad diet, but supports good choices
  • Provides some “insurance” that you’re meeting your needs
  • Take with meals to improve absorption
  • Those of us with food intolerances are often low in certain vitamins from removing food categories
  • BONUS: Being low in specific nutrients can cause sugar or carb cravings

Great, now we see the benefits to adding some vitamins to all the great whole foods we’re eating.

What vitamins do runners need?

  • B Complex
  • Biotin
  • Calcium
  • Choline
  • Chromium
  • CoQ10
  • Folic Acid
  • Omega-3
  • Magnesium
  • Niacin
  • Riboflavin
  • Thiamin
  • Vitamin E
  • Zinc

Here’s a quick chart to breakdown down some vitamins and how they benefite you as a runner!Vitamins for runners

There are a few vitamins missing from the list above because they aren’t appropriate for everyone, but are incredibly important if you find yourself low! Getting annual blood work as part of a check up or specifically for sports performance is key to knowing what you need.

Vitamin D
Though I am outside daily, I find myself consistently low on Vitamin D which can me fatigue and mood issues!vitamin d needsIron
Iron is actually a problem for many athletes, who often don’t even know it because all of our pounding does actually deplete iron.When your iron is low, you feel fatigued, workouts that were easy become demanding, and performance falters. This is one that you need to be very careful when taking though! Talk to someone first.

Do you know what vitamins runners need for better performance and recovery? Find out #runchat Click To Tweet

Choosing and Using the Right Vitamins

I’m not one who will quickly say yes to any vitamin. You’d be amazed at the number of companies who approach me every week with a new vitamin or supplement just for runners. Most of them do look great…but here’s where I start:

  • What does my body actually need?
  • What am I not able to get enough of through food?
  • Am I in a heavy training period where my body needs more support?
  • What fillers are in the vitamin? How was it created? If it has lots of fillers that often reduces absorption.
  • How does my body react to this vitamin? Many of them give me a stomach ache, not thanks.
  • If it’s not quality and I can’t absorb it, not worth it! I’m open to paying more to get benefits.

In other words, stop taking a generic that isn’t formulated for your needs!

Get Tested To Find Out What You Need

I’ve talked before about my belief in blood tests, but often they feel out of reach due to cost or a pain because you need to go in to a lab.

Let me introduce you to Baze, which I have been using for over 9 months now. I’ve done a few different rounds of testing to see how my levels are changing throughout training and to continue adjusting my vitamins, so I only take what I need!

Step 1: Attach the small Baze device to my arm before breakfast. Let it collect a small blood sample.
Step 2: Repackage it and drop the box off with FedEx
Step 3: It’s analyzed in their lab and then reviewed by a nutritionist who makes recommendations on the amount of specific vitamins needed to optimize my energy, sleep and ultimately performance.at home testStep 4: Baze sends you a months supply of the exact vitamins that you need. Each is in a daily pack, making it super easy to take with me when I travel and ensures I’m not wasting my time taking things I don’t need.

The first test was eye opening for me as I saw that I wasn’t just low in Omega-3 I was SEVERELY depleted, which can impact all kinds of things as you saw above!

Baze focuses on a small set of key nutrients right now because they have found them to have the biggest impact and again, we’re getting to do this from home!!! If you’re interested in trying it, use code RTTFBOOK for 50% off! That includes both your first test and first month of vitamins.runner Nutrient Deficiencies

Another reason I’m a fan of Baze Vitamins is the QUALITY!!

I’m not sure how many more ways to say it, but if you’re taking a cheap multivitamin there’s a good chance fillers are in there or things you don’t need or you simply are able to absorb it.

  • GMO Free
  • Gluten Free
  • Lactose Free
  • No artificial colors

Just what you want in your vitamin!

We don’t all need the same things, which is why I often talk about using bloodwork to help us make the best choices. But it’s also really important to pay attention to how you feel!!

I won’t keep taking things if I don’t see a benefit after 3 weeks. And I won’t take things just because they’ve become popular.

Important Vitamin Timing Information

Vitamins are often fat or water soluble. I didn’t pay much attention to this until I realized that the curcumin I so adored for fighting inflammation was only semi-working because I was taking it on a empty stomach and it actually needed fat to really get in to my body! vitamin timing

Healthspan did a ton of great research to create many of the graphics provided throughout this post that include important details on timing!

Now that you know all about your sad veggies and what vitamins do, it’s time to make a choice. How are you going to support your mind and body to keep pushing forward?

Do you pay attention to what’s in your vitamins?

What keeps you mentally strong?

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinishRunning_motivation_thumb

Get more running tips: Pinterest

This post is in partnership with Baze Vitamins. All opinions are my own.

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Posted by amanda Categories: sports nutrition

Reader Interactions

Comments

  1. Reagan Wetherill says

    November 20, 2016 at 7:38 am

    So do you like the refreshinq vitamins? Do you see a difference in your workouts and overall health?

  2. Rebecca | NOURISHED. the blog says

    November 20, 2016 at 10:13 am

    Vitamin selection can be so overwhelming with all the different products available now. It can be crazy. I love that there are no fillers, etc here. L-Theanine is so great for relaxation!!

  3. Alisa Fleming says

    November 20, 2016 at 10:26 am

    I always mean to get my vitamins organized, but am so bad about it. I’m always amazed by how easy it is to deplete B vitamins, too. Those seem to provide an almost instant boost!

  4. Sarah says

    November 20, 2016 at 10:06 pm

    My past vitamins haven’t been working for me but I just started taking Vega vitamin packs that are added to water. Will see how it goes but will also check these out. There are a few that are really important to me to get from a supplement.
    I tried to just get enough iron and other vitamins I’m lacking from a multi instead of taking multiples but my ferritin and iron was low and while my vitamin changed dosage didn’t change much.
    Thank you for sharing this.

  5. Alexa says

    November 21, 2016 at 10:15 am

    Amanda, I will share this one with my husband … we are a believer in supplements … like that you’ve addressed a runner’s needs. In the middle of middle age … adaptogens have saved me and helped my hormones immensely. And I say “here here” to Rebecca’s comment L-Theanine! It’s my go-to chill pill. Great post!

  6. Rebecca @ Strength and Sunshine says

    November 21, 2016 at 11:07 am

    Not too big of extra vitamins, but I do have my go-to natural supplements!

  7. Jessica @ Nutritioulicious says

    November 21, 2016 at 11:39 am

    So true that vitamins are no replacement for a healthy diet, but they do have their place, especially for people who cut out food groups due to allergies, being vegetarian, etc!

  8. Susie @ SuzLyfe says

    November 21, 2016 at 12:21 pm

    Having access to the right vitamins and having them delivered properly into your system is both difficult and imperative. You can be taking all the calcium in the world, but if you actually are deficient in vitamin D, your bones can still suffer. Same thing with vitamins for athletes–we are putting our bodies through so much, even the best diet can be stretched!

  9. Clarinda says

    November 21, 2016 at 12:33 pm

    Very interesting that good food today still doesn’t have the same vitamins and minerals as those of yesteryear.

    I’ve never been very good about taking vitamins, but recently started taking a multivitamin. I never really thoughts about researching which one to take, but grabbed something that sounded good and was on sale. :)

  10. Amanda says

    November 21, 2016 at 4:46 pm

    I’m so forgetful when it comes to vitamins, I really need to be better. I can tell when I haven’t been taking them.

  11. Dreena Burton says

    November 21, 2016 at 5:05 pm

    We don’t supplement with too much on our whole foods diet, but vitamin D is pretty important for us with little sun through the fall and winter. I’ve noticed our immunity really benefits with just a small amount.

  12. Elizabeth DiBurro says

    November 21, 2016 at 5:11 pm

    My husband would love this post. He’s always reading about how his body can benefit from supplements. Thanks for breaking it down for me. I’m sure he’ll be adding some new one to his list after reading this.

  13. Cricket Plunkett says

    November 21, 2016 at 5:44 pm

    I’m terrible about remembering to eat vitamins, great post!

  14. Kelly @ TastingPage says

    November 21, 2016 at 6:37 pm

    I use quite a few of these, but love the idea of having an all in one like this. It’s hard to travel with multiple pills!

  15. Lindsey Willson says

    November 21, 2016 at 9:49 pm

    This is so helpful! I love your info graphic! We really do need our vitamins! I’ve read that quote from Scientific American before, thanks so much for sharing, so helpful for us all

  16. Pippa says

    November 22, 2016 at 3:23 am

    This was so interesting, I’m pinning it! I take a multivit but I’m not convinced it’s as nutrient dense as I need. I love the part about mindset- sometimes just knowing that running is my soul food is what keeps me going.

  17. Chrystal @ Gluten-Free Palate says

    November 22, 2016 at 6:18 pm

    Lots of great information. My husband and I have been talking about vitamins and how to best make sure we are getting the right ones.

  18. Georgianna says

    November 23, 2016 at 8:32 am

    I love the graphics here, it really breaks down in a clear way why each vitamin is essential. This needs to be considered even more if you live with Celiac Disease or another food allergen and have issues absorbing viamins.

  19. Jess says

    May 13, 2018 at 3:08 pm

    Great article, Amanda! Thanks for this info!

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A NEW PLAN DOESN’T FIX EVERYTHING. You might alr A NEW PLAN DOESN’T FIX EVERYTHING. You might already know what’s best for you, but aren’t doing it consistently. That’s the only way we really make changes.
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A PLAN can help, but I often don’t think that’s step one to making lasting change.
//
HABITS AND ROUTINES✴️
-Eliminate the need to make decisions.
-Which reduces brain fatigue.
-Which increases your chance of success.
//
TINY HABITS✴️
This is the smallest step you can take towards your goal. Often so small it seems insignificant, but is easy to make it a habit.
🌟
That leads you to another tiny habit, then another and suddenly it’s just your lifestyle.
👆👆👆
When people ask how I easily kept off 35lbs for over 15 years, while enjoying pizza, taking rest days and not obsessing about food.
👇👇👇👇
When people ask how I stay motivated to run year round and rarely race. Tiny habits.
//
Day one isn’t eat perfect or run for an hour.
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Day one IS drink a glass of water when I wake up. Put on my running clothes.
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Day 30 is then more like after I drink my glass of water, I do 5 push ups. After I put on my running clothes, I do a 5 minute warm up.
//
SLOW PROGRESS IS BETTER THAN NO PROGRESS, it builds momentum and is sustainable.
❔❔❔
Have you ever practiced creating tiny habits???
1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR? M 1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR?
Mine... satisfying.
😊
1900 miles blows away previous years.
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(swipe to see...because yes I love tracking.) Unfortunately I’m not positive what it was 2001-2007 because I wrote it on calendars.
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SATISFYING
🥰I needed the long miles early on to process my business being thrown for a loop. Bye bye book tour and partnerships.
😊I needed it after that to get away from the news and pretend I wasn’t spending all day alone. Then as my business shifted again to keep ideas flowing.
🌲I loved the time outside to think, get lost in a comedy podcast or audiobook. Otherwise I’m at home working!
🤩Without a single race, I still checked a big goal off my list of running an ultra distance (solo was very interesting!).
//
I’ve seen some posts that make it seem like we’re wrong for talking about what we achieved this year.
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It was a HARD FCKIN year for everyone, but guess what lots of years are. And not every year is great even without a pandemic.
//
For all the lows this year, I also worked my ass off to make some really good things happen. And I’m extra proud of that.
//
So let’s hear your word for fitness in 2020??
⬇️
Hard, easy, strong, powerful, consistent, cleansing, relaxing, nature, grace, grit, grind, triumph, building...
HAIR EMOJI POLL!!! Seriously hair...it’s a lot r HAIR EMOJI POLL!!! Seriously hair...it’s a lot right?! Figuring out what to do with it, color it don’t color it, keep it healthy, breakage from ponytails, long, short. And yet a good hair day😃 🔥 🌟
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🤪Frustrated with your hair
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👇👇👇
Curly friends: share your favorite tips!!
Long hair friends: what helps you keep it healthy?
👆👆👆
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At 7 I could sit in my hair it was so long.
At 10 we started perms.
At 16 I had a full mane of hair I loved.
At 20 I learned I have naturally curly hair 😂after years of perms as a kid.
At 25 I was going blonde blonde blonde.
At 29 I began losing hair and it got so brittle I had to chop it off, due to the hormone issues.😭
At 35 my hair started to recover (as did my body), but never like that mane I loved as a teen.
At 39 I got my first curly haircut! I’m still figuring it out, but was amazed at how it looked.
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I don’t wear much make up, but I do admit to really caring about my hair and it was a tough time when it felt so unhealthy.
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I’m still struggling to figure out this new curly style 😂but keep hearing from other curly girls ya just gotta stick it out. So we’ll see.
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#curlygirlmethod #hairtalk
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It makes me happy.
No, if I’m happy our time together is better.
👇👇👇
MY VIEW IS THIS...
❌If you aren’t working out because of food guilt
❌If you aren’t missing big moments because you must workout
✅If you enjoy it and it improves your day
✅THEN GO FORTH and don’t let anyone make you feel guilty for improving your mental and physical health.
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❓Do you have guilt or get guilted about workouts for n holidays?❓
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//
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TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder this holiday season that we all need to be loved differently...and pizza transcends all.
//
🍕Do you have a favorite local pizza place?🍕🍕
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Yes, I knead to know for when we can travel again.
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Here we fell in love in love with @saucyspizza and I wouldn’t be sad if I got it as a gift 😆
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#pizzamemes #eatlocal #denvercolorado #ilovepizza #lovememes #pizzagram #digiorno #papajohns #foodisfuel #longrun #womenwhoeat #carbsarelife
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