Perhaps because I am a runner of a certain age and people know I geek out on matters concerning nutrition, I have often been asked about the supplements I am taking. I am not a doctor, neither am I competent to give any medical advice so I usually respond with that qualifier.
Runners’ bodies are constantly under stress and expend a lot of energy. Thus, supplementation is not just preferred but necessary.
That said, supplements are so called because they are not supposed to be the primary source of nutrition or fuel for one’s body. Just as one cannot out-run or out-exercise a bad diet, one cannot address with supplements a diet that is metabolically unsound or unhealthy. One cannot overemphasize that a diet heavy in processed foods will most certainly lead to chronic illness regardless of supplementation.
One’s diet also dictates what supplements are necessary.
For instance, vegans have no source of Vitamin B12 and are thus required to take B12 supplements. People deficient in Vitamin B12 are at an increased risk of a range of neuro, vascular, immune and inflammatory disorders.
Since vegans also have no source of heme iron — which is the more bioavailable form of iron only found in meat, fish and poultry — they are usually advised to take iron supplements.
Because runners sweat a lot, we need to supplement with electrolytes, which are minerals consisting of sodium, potassium, magnesium and calcium.
Electrolytes are crucial for body processes like conducting nerve impulses, contracting muscles, hydrating and regulating pH levels.
During runs longer than ten kilometers, it will not be sufficient to simply drink water. In fact, for even longer distances, drinking too much water without electrolytes can lead to a potentially fatal condition called hyponatremia.
Running long distances such as marathons or half marathons breaks down muscles. The building blocks of muscles are amino acids, which are the molecules that make up protein. To maintain muscle mass, the recommended protein intake is said to be one gram of protein per pound of body weight.
Since satisfying this requirement can be quite challenging for an average person, protein supplementation is ideal. In this regard, whey protein is preferred but there are also plant based protein products.
Creatine is said to be the most studied and, perhaps, the safest supplement.
It is a compound that comes from three amino acids — arginine, glycine and methionine. It naturally occurs in our muscle cells and in the brain. Studies show it increases muscle mass, strength and exercise performance. It has been shown to reduce mental fatigue during exercise.
EPA and DHA are Omega 3 fatty acids that help all the cells in the body function as they should and are a vital part of our cell membranes. Joint pains, brain fog, depression, high triglycerides are among the manifestations of low levels of Omega 3.
Vitamin B Complex (for brain health), CoQ10(for energy production and cellular protection), Vitamin C (for tissue growth and repair) and Zinc (to boost immune system) round out the basic supplements that may be needed by an average person.
On final note, it is important to choose natural or organic supplements as far as practicable.
Supplements made of synthetic materials are not as absorbable by the body and may cause more harm than good. Among the ingredients one must watch out against are chemical fillers such as ferrous gluconate (causes constipation), zinc oxide (harmful chemical also found in sunscreens), sodium selenite, sodium aluminum silicate and silicon dioxide among others.