In an ideal world, we would all get our vitamins from the foods that we eat without having to take supplements. In reality, between work, family, friends and training, getting in the array of vitamins that keep your running body in optimal shape can be extremely challenging. Supplements are bountiful on the market, so to keep things simple, make sure you are getting a few key vitamins into your body daily.
Vitamin C
Vitamin C has long been touted for its immune system-boosting abilities, which is reason enough to make sure to get your daily allowance. The C vitamin aids in muscle repair and recovery and is also an antioxidant, which means it will protect you from damage you might suffer from exposure to secondhand smoke or other unavoidable environmental factors. In fact, your breathing may be especially positively affected by taking your Cs. According to a study at the University of Cape Town Medical School in South Africa, ultra-marathoners who took vitamin C supplements regularly leading up to the race had better lung function on the day of the race than those who took a placebo.
Iron
Runners are particularly at risk for low iron levels, mainly because a runner's blood flow is generally greater than that of a sedentary person. Since there is more blood pumping, the iron in the blood is diluted. Low levels of iron, even if they are out of the anemia danger zone, can make you feel rundown or make your performance suffer for seemingly no reason. According to running expert Pete Pfizinger, "Low iron may be the most prevalent nutritional deficiency in American runners." If you aren't getting enough dark, leafy greens or other iron-rich foods, take a 10 to 15 mg supplement daily, and feel your energy increase.
Omega 3
The omega vitamins can be confusing, as there are three different types, all of which have varying effects on the body. While omega 3 is not proven to improve running performance, it does have a natural anti-inflammatory property that is helpful with a more comfortable recovery after training runs. Omega 3 supplements are most effective when taken from fish oil, but to avoid the aftertaste from the fish tablets, you can also try an algae-based supplement, as fish get their omega 3 from algae.
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