Runner’s World Handbook on Nutrition and Fueling: Essential Supplements for Athletes

<p data-journey-content="true" data-node-id="2" class="css-1ood0zq emevuu60">
    <em data-node-id="2.0">Creatine. Peptides. Protein maxxing. </em>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’re savvy, you know most of it is not based on science and will eventually be just a waste of your money. It’s not that you don’t need supplements—the truth is, you might.
</p>

<p data-journey-content="true" data-node-id="3" class="css-1ood0zq emevuu60">
    But which supplements do you need and which ones are a waste of money when you’re a runner? In the <strong data-node-id="3.1">Runner's World Guide to Nutrition and Fueling, </strong>registered dietitians Kristy Baumann and Briana Butler join host Mireille Siné 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>

<p data-journey-content="true" data-node-id="4" class="css-1ood0zq emevuu60">
    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>

<section data-node-id="6" data-lazy-id="P0-17">
    <h2 title="What You’ll Learn" data-anchor-id="what-youll-learn" class="body-h2 css-m11imb emt9r7s3">What You’ll Learn</h2>
</section>

<p data-journey-content="true" data-node-id="7" class="css-1ood0zq emevuu60">
    In <strong data-node-id="7.1">The Runner’s World Guide to Nutrition and Fueling,</strong> we’ll teach you:
</p>

<ul data-node-id="8" class="css-12c7ta7 emevuu60">
    <li aria-level="1" style="list-style-type:disc;" data-node-id="8.0">Why you need to get bloodwork to determine your health status in regard to nutrients, and which supplements you might need</li>
    <li aria-level="1" style="list-style-type:disc;" data-node-id="8.1">Why runners may need iron and vitamin D supplementation to support their training</li>
    <li aria-level="1" style="list-style-type:disc;" data-node-id="8.2">Why you should let your doctor know you run</li>
    <li aria-level="1" style="list-style-type:disc;" data-node-id="8.3">What to know about certain supplements like creatine, green drinks/powders, and other trendy items</li>
</ul>

<section data-node-id="9" data-lazy-id="P0-18">
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<p data-journey-content="true" data-node-id="12" class="css-1ood0zq emevuu60">
    The first step all runners should take before considering supplements, whether they are vitamins, minerals, or something like green juices, is to get <a href="https://www.runnersworld.com/health-injuries/a60232993/blood-work-runners/" target="_self" data-vars-ga-outbound-link="https://www.runnersworld.com/health-injuries/a60232993/blood-work-runners/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="bloodwork" data-node-id="12.1"><u data-node-id="12.1.0">bloodwork</u></a>. That’s because without a blood test, it is impossible to know what you specifically need or don’t need.
</p>

<p data-journey-content="true" data-node-id="13" class="css-1ood0zq emevuu60">
    All of our experts agree that without bloodwork, runners can be taking supplements that they don’t need while, at the same time, not taking supplements they might need.
</p>

<p data-journey-content="true" data-node-id="14" class="css-1ood0zq emevuu60">
    Here are some common deficiencies to pay attention to:
</p>

<h2 data-node-id="15" class="body-h3 css-1jbfteh emevuu60">Why Iron Is a Common Deficiency Among Runners</h2>

<p data-journey-content="true" data-node-id="16" class="css-1ood0zq emevuu60">
    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: <a href="https://www.runnersworld.com/nutrition-weight-loss/a36281493/ferritin-levels-for-runners/" target="_self" data-vars-ga-outbound-link="https://www.runnersworld.com/nutrition-weight-loss/a36281493/ferritin-levels-for-runners/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="iron" data-node-id="16.1"><u data-node-id="16.1.0">iron</u></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>

<p data-journey-content="true" data-node-id="17" class="css-1ood0zq emevuu60">
    Adult men’s serum iron should be 75 to 150 mcg/dL.<br data-node-id="17.1"/>Adult women’s serum iron should be 60 to 140 mcg/dL.
</p>

<p data-journey-content="true" data-node-id="18" class="css-1ood0zq emevuu60">
    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>

<p data-journey-content="true" data-node-id="19" class="css-1ood0zq emevuu60">
    “Don’t guess,” says Briana Butler. “You want to get lab tests done to figure out if you’re deficient and not just take a supplement without knowing your numbers.”
</p>

<h2 data-node-id="20" class="body-h3 css-1jbfteh emevuu60">Why You Should Check Your Vitamin D and B Levels</h2>

<p data-journey-content="true" data-node-id="21" class="css-1ood0zq emevuu60">
    Another nutrient runners should check with a blood panel test is <a href="https://www.runnersworld.com/nutrition-weight-loss/a32009914/vitamin-d/" target="_self" data-vars-ga-outbound-link="https://www.runnersworld.com/nutrition-weight-loss/a32009914/vitamin-d/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="vitamin D" data-node-id="21.1"><u data-node-id="21.1.0">vitamin D</u></a>, which can be in short supply during the winter, if you have dark skin (which blocks the sun’s rays), or if you live in a location with little sunshine and you’re mainly a treadmill runner. Together with calcium, vitamin D deficiencies can contribute to bone weaknesses that lead to stress fractures and other injuries.
</p>

<p data-journey-content="true" data-node-id="22" class="css-1ood0zq emevuu60">
    The optimal vitamin D level range is 30 to 50 ng/mL.
</p>

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        <span aria-hidden="true" data-theme-key="title-design-element-before" class="css-xgj3p7 e68yk9k0"/>
        <blockquote class="css-y44ewz e1f76l350">“You have to make sure you’re 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.”<br/>–Briana Butler, registered dietitian</blockquote>
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<h2 data-node-id="24" class="body-h3 css-1jbfteh emevuu60">Food First, Then Supplements</h2>

<p data-journey-content="true" data-node-id="25" class="css-1ood0zq emevuu60">
    If you do find out you’re 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>

<ul data-node-id="26" class="css-12c7ta7 emevuu60">
    <li aria-level="1" style="list-style-type:disc;" data-node-id="26.0"><strong data-node-id="26.0.0">Iron:</strong> liver, meat, clams, spinach and it helps to cook in cast-iron pans</li>
    <li aria-level="1" style="list-style-type:disc;" data-node-id="26.1"><strong data-node-id="26.1.0">Vitamin D:</strong> fish oil, fortified dairy or plant-based milks, and try to get sun exposure</li>
    <li aria-level="1" style="list-style-type:disc;" data-node-id="26.2"><strong data-node-id="26.2.0">B vitamins: </strong>eggs, salmon, leafy greens, and whole grains</li>
</ul>

<p data-journey-content="true" data-node-id="27" class="css-1ood0zq emevuu60">
    Of course, our dietitians also recommend working with an expert, yes, a nutritionist, to make sure you don’t go overboard and take too much of whichever nutrient in which you are deficient.
</p>

<p data-journey-content="true" data-node-id="28" class="css-1ood0zq emevuu60">
    The other reason it’s 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>

<p data-journey-content="true" data-node-id="29" class="css-1ood0zq emevuu60">
    Also, women who are pregnant or lactating need to check in with their doctors to be sure their supplementation is safe.
</p>

<h2 data-node-id="30" class="body-h3 css-1jbfteh emevuu60">Are Certain Supplements Worth It?</h2>

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                    <p>Protein Powder</p>
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                <p class="css-1ood0zq emevuu60">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>
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                    <p>Creatine</p>
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            </h3>
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                <p class="css-1ood0zq emevuu60">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. “This is one that you may not be able to get enough of through food,” Baumann adds.</p>
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                    <p>Omega 3</p>
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                <p class="css-1ood0zq emevuu60">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>
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                    <p>Green Drinks</p>
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                <p class="css-1ood0zq emevuu60">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>
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<p data-journey-content="true" data-node-id="32" class="css-1ood0zq emevuu60">
    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>

<hr data-node-id="33" class="css-18pb4rg emevuu60"/>

<h2 data-node-id="34" class="body-h3 css-1jbfteh emevuu60">Got questions about performance nutrition?</h2>
<h2 data-node-id="35" class="body-h4 css-168czd2 emevuu60">Fueling can be the difference between a run that feels strong and one that falls apart.</h2>

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<p data-journey-content="true" data-node-id="37" class="css-1ood0zq emevuu60">
    Through conversations with leading sports dietitians, nutrition experts, and coaches, the <strong data-node-id="37.1">Runner’s World Guide to Nutrition and Fueling</strong> turns the science of sports nutrition into practical, runner-friendly strategies for everyday training and racing. Available exclusively to <a href="https://store.runnersworld.com/runners-world-premium-membership-5999.html?cds_tracking_code=edit_inline_guide_to_fueling_nutrition_program_launch_article_a73193686&amp;_gl=1*qw7x99*_gcl_aw*R0NMLjE3NzQ0Njg0MzMuQ2owS0NRandqNDdPQmhDbUFSSXNBRjV3VUVGQVRsQ1RkZFg2VUhxVWdHRkM5ZDNaelQyWEZNb2VveEZtcU5ja0thM0RCZTkwLVdPUTNFQWFBdDhVRUFMd193Y0I.*_gcl_au*MTUyNzI4NDUwOC4xNzcxMzM5NjM1*_ga*MjMxNzExMDM1LjE3MzU5MTQ5OTc.*_ga_S39Q60PFZL*czE3NzYxMDQ3NzckbzkkZzEkdDE3NzYxMDQ4ODkkajkkbDAkaDA.*_fplc*dk5Bb3NHU2VtSU0lMkZvQ3RkQ3lXV3pxbk9ac3BxMUZQaHAzMWV6eDZoWFRhTDVHTFdobGdFaVd1NGxYME5YYzRnYVNjaHVvZElyMDB5NFF4VkpJeUlnZkJkb3ZlMVhtMHZaJTJGJTJGajgwTWRMSjZZcXdpSWwlMkZiRnZVWXVveFRIdWclM0QlM0Q." target="_self" data-vars-ga-outbound-link="https://store.runnersworld.com/runners-world-premium-membership-5999.html?cds_tracking_code=edit_inline_guide_to_fueling_nutrition_program_launch_article_a73193686&amp;_gl=1*qw7x99*_gcl_aw*R0NMLjE3NzQ0Njg0MzMuQ2owS0NRandqNDdPQmhDbUFSSXNBRjV3VUVGQVRsQ1RkZFg2VUhxVWdHRkM5ZDNaelQyWEZNb2VveEZtcU5ja0thM0RCZTkwLVdPUTNFQWFBdDhVRUFMd193Y0I.*_gcl_au*MTUyNzI4NDUwOC4xNzcxMzM5NjM1*_ga*MjMxNzExMDM1LjE3MzU5MTQ5OTc.*_ga_S39Q60PFZL*czE3NzYxMDQ3NzckbzkkZzEkdDE3NzYxMDQ4ODkkajkkbDAkaDA.*_fplc*dk5Bb3NHU2VtSU0lMkZvQ3RkQ3lXV3pxbk9ac3BxMUZQaHAzMWV6eDZoWFRhTDVHTFdobGdFaVd1NGxYME5YYzRnYVNjaHVvZElyMDB5NFF4VkpJeUlnZkJkb3ZlMVhtMHZaJTJGJTJGajgwTWRMSjZZcXdpSWwlMkZiRnZVWXVveFRIdWclM0QlM0Q." data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="Runner’s World+ members" data-vars-membership-link="https://store.runnersworld.com/runners-world-premium-membership-5999.html?cds_tracking_code=edit_inline_guide_to_fueling_nutrition_program_launch_article_a73193686&amp;_gl=1*qw7x99*_gcl_aw*R0NMLjE3NzQ0Njg0MzMuQ2owS0NRandqNDdPQmhDbUFSSXNBRjV3VUVGQVRsQ1RkZFg2VUhxVWdHRkM5ZDNaelQyWEZNb2VveEZtcU5ja0thM0RCZTkwLVdPUTNFQWFBdDhVRUFMd193Y0I.*_gcl_au*MTUyNzI4NDUwOC4xNzcxMzM5NjM1*_ga*MjMxNzExMDM1LjE3MzU5MTQ5OTc.*_ga_S39Q60PFZL*czE3NzYxMDQ3NzckbzkkZzEkdDE3NzYxMDQ4ODkkajkkbDAkaDA.*_fplc*dk5Bb3NHU2VtSU0lMkZvQ3RkQ3lXV3pxbk9ac3BxMUZQaHAzMWV6eDZoWFRhTDVHTFdobGdFaVd1NGxYME5YYzRnYVNjaHVvZElyMDB5NFF4VkpJeUlnZkJkb3ZlMVhtMHZaJTJGJTJGajgwTWRMSjZZcXdpSWwlMkZiRnZVWXVveFRIdWclM0QlM0Q." data-node-id="37.3" data-href="https://store.runnersworld.com/runners-world-premium-membership-5999.html?cds_tracking_code=edit_inline_guide_to_fueling_nutrition_program_launch_article_a73193686&amp;_gl=1*qw7x99*_gcl_aw*R0NMLjE3NzQ0Njg0MzMuQ2owS0NRandqNDdPQmhDbUFSSXNBRjV3VUVGQVRsQ1RkZFg2VUhxVWdHRkM5ZDNaelQyWEZNb2VveEZtcU5ja0thM0RCZTkwLVdPUTNFQWFBdDhVRUFMd193Y0I.*_gcl_au*MTUyNzI4NDUwOC4xNzcxMzM5NjM1*_ga*MjMxNzExMDM1LjE3MzU5MTQ5OTc.*_ga_S39Q60PFZL*czE3NzYxMDQ3NzckbzkkZzEkdDE3NzYxMDQ4ODkkajkkbDAkaDA.*_fplc*dk5Bb3NHU2VtSU0lMkZvQ3RkQ3lXV3pxbk9ac3BxMUZQaHAzMWV6eDZoWFRhTDVHTFdobGdFaVd1NGxYME5YYzRnYVNjaHVvZElyMDB5NFF4VkpJeUlnZkJkb3ZlMVhtMHZaJTJGJTJGajgwTWRMSjZZcXdpSWwlMkZiRnZVWXVveFRIdWclM0QlM0Q." class="css-rgqwc2 e1aq0z090"><u data-node-id="37.3.0"><strong data-node-id="37.3.0.0">Runner’s World+ members</strong></u></a> on September 10!
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    <div class="css-sfzxfp ev8dhu59">
        <span class="css-3mrz81 ev8dhu51">
            <img src="https://hips.hearstapps.com/scribe-users-prod/user_images/80932884-4198-4437-bf1e-f7894d6a22e9.jpg?crop=1xw:0.665xh;0xw,0xh&amp;resize=120:*" alt="Headshot of Donna Raskin" title="Headshot of Donna Raskin" width="100%" height="100%" decoding="async" loading="lazy" class="css-o0wq4v ev8dhu53"/>
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                <p>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>
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