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.
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 allergies 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?
Here’s a quick chart to breakdown down each vitamin and how it benefits you as a runner!
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!
Iron
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.
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!
One of the reasons I turned to krill oil over fish oil was how it made me feel. Fish oil is such a great tool, but it always left me feeling sick…not so with krill oil.
Meanwhile a daily oregano pill when I’m traveling boosts my immune system more than I ever found a multivitamin to do.
I do stay on top of my Vitamin D and add in B Complex when my energy starts to really dip. I also try to drink some magnesium once or twice a week. 
We don’t all need the same things, which is why I mentioned blood work. But more than that it really comes down to paying 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! 
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?
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So do you like the refreshinq vitamins? Do you see a difference in your workouts and overall health?
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!!
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!
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.
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!
Not too big of extra vitamins, but I do have my go-to natural supplements!
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!
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!
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. 🙂
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.
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.
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.
I’m terrible about remembering to eat vitamins, great post!
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!
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
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.
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.
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.
Great article, Amanda! Thanks for this info!