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Creatine. Peptides. Protein maxxing. Anyone who wants to be an influencer seems to jump on social media to give advice about what supplement you can take that will revolutionize your running and overall health. If you\u2019re savvy, you know most of it is not based on science and will eventually be just a waste of your money. It\u2019s not that you don\u2019t need supplements\u2014the truth is, you might.<\/p>\n
But which supplements do you need and which ones are a waste of money when you\u2019re a runner? In the Runner’s World Guide to Nutrition and Fueling, registered dietitians Kristy Baumann and Briana Butler join host Mireille Sin\u00e9 to explain why you should first focus on making sure your day-to-day diet and pre- and postrace fueling are dialed in before you figure out which nutrients you may need to supplement.<\/p>\n
The bottom line is that most runners will benefit from some supplementation, but you need to take some time and advice before you just try whatever social media is trying to sell.<\/p>\n
What You\u2019ll Learn<\/p>\n
In The Runner\u2019s World Guide to Nutrition and Fueling, we\u2019ll teach you:<\/p>\n
Why you need to get bloodwork to determine your health status in regard to nutrients, and which supplements you might needWhy runners may need iron and vitamin D supplementation to support their trainingWhy you should let your doctor know you runWhat to know about certain supplements like creatine, green drinks\/powders, and other trendy itemsWatch Video![\"Vitamins,](\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2026\/09\/1788765616_81_d66fae2b-203b-4ac8-816f-56084a4d79c5.jpg\" "\\"Vitamins,")
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Go Deeper<\/p>\n
The first step all runners should take before considering supplements, whether they are vitamins, minerals, or something like green juices, is to get bloodwork<\/a>. That\u2019s because without a blood test, it is impossible to know what you specifically need or don\u2019t need.<\/p>\n All of our experts agree that without bloodwork, runners can be taking supplements that they don\u2019t need while, at the same time, not taking supplements they might need.<\/p>\n Here are some common deficiencies to pay attention to:<\/p>\n Why Iron Is a Common Deficiency Among Runners<\/p>\n Every time your feet strike the ground, your red blood cells break down, and that can lead to one of the common nutrient deficiencies in running: iron<\/a>. Of course, women also lose iron (or ferritin) through menstruation, and vegetarian and vegan runners can also be low in iron because it is most available in meat. Being low in iron can limit how efficiently your body uses oxygen, leading to fatigue, and a higher heart rate.<\/p>\n Adult men\u2019s serum iron should be 75 to 150 mcg\/dL. Even runners with the recommended levels of iron can need supplementation because, as our experts say, runners need to be on the high end of the spectrum of what is considered ideal for athletes.<\/p>\n \u201cDon\u2019t guess,\u201d says Briana Butler. \u201cYou want to get lab tests done to figure out if you\u2019re deficient and not just take a supplement without knowing your numbers.\u201d<\/p>\n Why You Should Check Your Vitamin D and B Levels<\/p>\n Another nutrient runners should check with a blood panel test is vitamin D<\/a>, which can be in short supply during the winter, if you have dark skin (which blocks the sun\u2019s rays), or if you live in a location with little sunshine and you\u2019re mainly a treadmill runner. Together with calcium, vitamin D deficiencies can contribute to bone weaknesses that lead to stress fractures and other injuries.<\/p>\n The optimal vitamin D level range is 30 to 50 ng\/mL.<\/p>\n \u201cYou have to make sure you\u2019re putting the nutrients in through food first and then layer supplements in because in addition to the nutrients, the vitamins and minerals that you’re getting from real foods, you’re also getting antioxidants, fiber, carbs, protein, fats.\u201d If you do find out you\u2019re deficient in any vitamin or mineral, you should first, say our experts, try to eat more of the foods that are rich in those nutrients.<\/p>\n Iron: liver, meat, clams, spinach and it helps to cook in cast-iron pansVitamin D: fish oil, fortified dairy or plant-based milks, and try to get sun exposureB vitamins: eggs, salmon, leafy greens, and whole grains<\/p>\n Of course, our dietitians also recommend working with an expert, yes, a nutritionist, to make sure you don\u2019t go overboard and take too much of whichever nutrient in which you are deficient.<\/p>\n The other reason it\u2019s important to get testing is that many medications and medical illnesses can interfere with vitamin absorption, so if you find you are low in anything, working with a dietitian who understands your personal situation is the best way to make sure you get to, and remain at, the healthiest levels for you.<\/p>\n Also, women who are pregnant or lactating need to check in with their doctors to be sure their supplementation is safe.<\/p>\n Are Certain Supplements Worth It? Protein Powder<\/p>\n A definite yes, says Butler. Sometimes it is impossible to get the recommended amount of protein, especially after a run, so a well-timed smoothie in a flavor you love can help you get enough of this macronutrient. Try to add about 20 grams into your postrun snack.<\/p>\n Creatine<\/p>\n There is a lot of research about the positive benefits of this compound, says Baumann. It positively affects your energy production, although be sure to check with your doctor about supplementation before you just buy a product off the shelf. \u201cThis is one that you may not be able to get enough of through food,\u201d Baumann adds.<\/p>\n Omega 3<\/p>\n Also, a lot of positive research regarding these nutrients, which are most commonly found in fish. Important for brain health, supplementing with fish oil or other forms of Omega 3 can reduce inflammation post exercise and improve cholesterol levels.<\/p>\n Green Drinks<\/p>\n A tougher call as these are not often tested by third-party organizations and can have a long list of ingredients, some of which will interfere with medication and nutrient absorption.<\/p>\n Speaking of testing by third-party organizations, when you go to the store or online to buy supplements, be sure to buy products that do not make extreme promises and that state they have been certified to include the nutrients they claim to contain.<\/p>\n Got questions about performance nutrition?Fueling can be the difference between a run that feels strong and one that falls apart. Through conversations with leading sports dietitians, nutrition experts, and coaches, the Runner\u2019s World Guide to Nutrition and Fueling turns the science of sports nutrition into practical, runner-friendly strategies for everyday training and racing. Available exclusively to Runner\u2019s World+ members<\/a> on September 10!<\/p>\n Donna Raskin has had a long career as a health and fitness writer and editor of books and magazine articles. A certified run coach who has practiced yoga for many years, she also loves to lift weights, dance, and go for long walks with her hound dog, Dolly.<\/p>\n","protected":false},"excerpt":{"rendered":"Creatine. Peptides. Protein maxxing. 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Adult women\u2019s serum iron should be 60 to 140 mcg\/dL.<\/p>\n
\u2013Briana Butler, registered dietitianFood First, Then Supplements<\/p>\n![\"\"](\"https:\/\/www.runnersworld.com\/_assets\/design-tokens\/fre\/static\/icons\/arrow-right-regular.e879c19.svg\"){kind=icon}
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