Vitamins and Minerals Every Runner Needs


Running is often the easiest and most effective way to get in shape, as it doesn’t involve
complicated machines and gym membership. You can do it whenever you want with or
without the company, which is great if you’re too busy to go to the gym or attend group
exercise classes. Still, being a runner requires discipline and dedication, so once you start
running, don’t expect overnight success. Instead, make sure to be committed without expecting too much, especially at the beginning of your running journey. Diet is an important part of every workout routine, including running, so before you start, it’s important to get informed and take all the vital supplements that will ensure you smooth and carefree running experience. For that reason, here’s a list of most important vitamins and minerals that you will need if you want to be an accomplished runner:

Vitamins and Minerals For Runner
Vitamins and Minerals For Runner

1. Calcium:

Even when you were little, you’ve probably heard that drinking milk is good for your bones as it contains calcium. That’s actually true since calcium is great for bone strength and density, which in return will help you run better considering that every runner needs to have strong bones in order to perform well. High-impact exercises, such as running, require you to be strong, so make sure to consume a cup of skim milk every day as it can reduce the risk of stress fractures. You will find calcium in dairy products such as milk, cheese and yoghurt, and if you’re lactose intolerant, then you can consume canned salmon, beans, some leafy greens and cereals.

2. Vitamin C:

As you probably know, vitamin C is helpful when it comes to fighting seasonal cold and
symptoms related to it, such as the runny nose. But, aside from that, vitamin C will also
preserve the health of your capillaries, teeth and bones, while also being a great antioxidant and fighting off free radicals that get accumulated during the running. The best way to consume enough vitamin C is to eat oranges, kiwi and other citrus fruits, but you will also be able to find it in kale, cauliflower, broccoli and strawberries.


3. Magnesium:

This mineral is crucial for maintaining basic human health, so if you’re suffering from muscle cramps, lack of focus and fatigue, chances are you might be magnesium-deficient. Runners lose magnesium through sweat, so always make sure to consume enough if it before going for a run. Beans, almonds, leafy greens and quinoa are all excellent sources of magnesium, but you can also take it as a dietary supplement. Being well-informed will help you improve your performance, so if you are looking for some extra information, then you can check out more on since they offer a lot of valuable tips that will help you eat the right diet, and improve your performance while also staying healthy and fit throughout the year.


4. B vitamins

B vitamins are a group of vitamins called riboflavin, folate, thiamin, B6 and B12, and they’re responsible for converting food into energy that you can then use for running and other exercises. So, if you feel like you’re lacking energy, despite all the effort, then maybe it’s time to consume some B vitamins, considering that, the more you run, the more energy you’ll need. Meat is the primary source of vitamin B, so if you’re a vegetarian or vegan, then it’s best to consume B vitamin complex supplements, but always make sure to consult your doctor beforehand.


Eating the right diet can greatly help you improve your exercise, but keep in mind that
consuming enough of the relevant vitamins and minerals can take your performance to a
whole another level. Therefore, diversifying your diet with vitamin-rich food and monitoring
your health should always be your priority if you want to be a successful and happy runner.