Dietary Supplements for Runners

It can be easy to get confused by endless ads and recommendations for supplements. Wander any pharmacy or grocery store and you’ll be inundated with dozens of vitamins and pills that you “must have,” not to mention if you wander into a true vitamin store.

In this blog we’ll set you straight, using research from the latest medical sources.

Please note: if a medical doctor has recommended you take particular supplements due to deficiencies or other issues, continue to consult them.


Do runners need to take supplements?

Before you begin taking any supplements, you should follow the below matrix. Unfortunately, marketers in the supplement industry are very talented, and it’s important to read the find print and do your research first.


You should ask yourself the following questions:

  1. Is it a supplement?

  2. Is it evidence-based?

  3. Preferred over whole foods?

  4. Free of banned substances?

  5. Third-party tested?

If any answer is “No” you should not take that supplement. If you’re unsure, do more research or consult a medical professional.

What is “food first but not always food only”?

When it comes to food nutrition, it is typically recommended to ingest vitamins and minerals via food. But sometimes, supplements are necessary to add to the diet. This is where the idea of “food first but not always food only” comes from. As noted in this study from the International Journal for Sports Medicine, there are six times supplements may be recomended, including when:

  1. Nutrients are difficult to obtain sufficient quantities or may require consumption of other nutrients

  2. Nutrients are in a food the individual does not eat or like

  3. Nutrient content of some foods with established ergogenic benefits is highly variable

  4. Concentrated doses of some nutrients are required to correct deficiencies and/or promote immune tolerance

  5. Some foods may be difficult to consume immediately before, during or immediately after exercise

  6. Tested supplements could help where there are concerns about food hygiene or contamination.

Safeguards to Limit Supplement Risk

Always consult third-party testing when it comes to reducing supplement risk.

Consumer Lab is a great source to cross-check supplements. At this site, you can look up any supplement and verify identity, strength, and purity.

You can also consult manufacturer-solicited testing & certification, including:

You can always consult a medical professional including a registered dietitian or physician if you have additional questions about supplements.


Risks of Energy Drinks

There are many popular energy drink products, particularly among adolescents and young adults. However, approximately 20,000 emergency department visits a year are linked to use of a combination of ingredients including”

  • Caffeine: stimulant, may contain higher amounts than coffee

  • Guarana: caffeine-containing herbal supplement o Taurine: amino acid, neural & metabolic applications, GRAS

  • L-carnitine: amino acid involved in fatty acid oxidation

  • Ginseng: herbal ingredient, immunity & performance applications

  • Yohimbine: herbal ingredient, potentially dangerous effects

Runners, especially young runners should be particularly wary of supplements or drinks that contain combinations of those ingredients.

Charlotte Spangler