Running places demands on the body, and without good nutrients, performance suffers and the body may be susceptible to injury. Vitamins can be obtained through a varied diet, or can be added through supplements. Prior to starting any vitamin supplementation, it is best to talk with a health care professional. Despite the fact that vitamins can be found naturally in the diet, too much of some vitamins can cause toxic effects, and discussing these risks with a professional can help reduce the risk of side effects.
Vitamin B-Complex
Vitamin B-complex is actually comprised of 12 different B vitamins. These vitamins help the body obtain glucose from carbohydrates, which is the main supplier of energy to the body, says runners-resource.com. It also stimulates red blood cell production, helping to prevent anemia. Fats and proteins are also metabolized by these vitamins. Runner's Resource lists food sources of these vitamins, including whole grains, chicken, fish and green vegetables; a B-complex multivitamin is also an option.
Vitamin D
Runners may be at risk for fractures and breaks, and vitamin D can be an essential vitamin to help prevent this. It is found in food sources like fortified milk, fish and eggs, can be synthesized by the body from sun exposure. The Mayo Clinic states that the main purpose of vitamin D is to stabilize blood calcium and phosphorus levels. It also helps the body absorb calcium and is thought to reduce the risk of osteoporosis, high blood pressure, and some autoimmune diseases, says the Mayo Clinic.
Vitamin E
Vitamin E is an antioxidant that helps prevent free radicals from damaging healthy cells. According to the University of Maryland Medical Center, this vitamin helps the body form new red blood cells, as well as aids the body in using vitamin K, which aids in strengthening bone and plays a role in blood clotting. Runner's Resource states that it also helps muscles repair themselves after tough workouts and helps strengthen the immune system. Dietary food sources include eggs, nuts, sunflower seeds, dark green leafy vegetables and yams, says the University of Maryland.
Vitamin A
Vitamin A is obtained from two other substances: preformed retinoids and provitamin carotenoids, says the Mayo Clinic. Retinoids can be found in eggs, dairy and animal sources, while carotenoids are in yellow or dark vegetables and carrots, according to the Mayo Clinic. The main functions of this vitamin include playing a role in vision, helps maintain good eyesight, and promoting cellular growth. Runner's Resource adds that vitamin A helps bone development, which helps protect against broken bones or fractures, and can boost immune functioning.
Member Comments