Running Info

5 Vitamins For Runners

Vitamins and minerals are an important part of not only a regular, balanced diet but they are essential for running as well. Whether you’re running a marathon or short distances, vitamins could help replenish your body, prevent injuries or give you the edge for a great performance. Here are 5 Vitamins to consider taking when becoming an active runner.


Let’s start with the basics, in order to be a successful runner then bone health should be a top priority. Strong bones will help prevent injuries and may give you the performance you have been seeking. Calcium is the best vitamin for bone health therefore you should strongly consider drinking a glass of milk or stir-frying tofu for dinner. Both of these foods are excellent sources of calcium.



Studies have shown that zinc is great for those who are seeking an efficient metabolism rate. Runners use a lot of energy performing their favorite activity and zinc will help speed up that metabolism. A lot of zinc is lost during exercise, particularly during perspiration which is why should get it from your food. Beef, pork, chicken, seafood, and wheat germ are all great sources of zinc.

Vitamin C  

Oranges, strawberries and cranberries are all delicious fruits and are excellent sources of Vitamin C. Vitamin C is great for boosting your immune system and naturally protecting you from things like air pollution and bad air quality. Vitamin C is also a natural antioxidant and should be considered by all runners who run in or around a big city where there is plenty of pollution.


Vitamin E

The research is still being conducted on this one but it studies suggest that Vitamin E is great for long distance runners who need plenty of oxygen throughout a long period of time. Like Vitamin C, Vitamin E is great for pollution protection. Vitamin E helps carry oxygen to those blood cells making it an essential vitamin for runners. You could find plenty of Vitamin E in foods like almonds and wheat germ.


Research suggests that glucosamine is great for joint pain and the healing of the joints. If you’re having knee pain or any sort of cartilage/tendons issues then this vitamin may help repair these ailments. Unlike the other four vitamins on this list, you will not be able to get it from natural foods and will need to take glucosamine via a supplement. It’s best to consult with a doctor before taking it to see if it’s right for you.

QOTD: How do you get in your necessary vitamins?


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This guest post was brought to you by HealthMax Physiotherapy Clinics. If you need help increasing your movement, function or working on your stretching, be sure to look them up!

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9 thoughts on “5 Vitamins For Runners

  1. I actually don’t think too much about getting in my vitamins but more focused on getting in a variety of healthy foods. Sometimes if I’m feeling a cold coming on I try to take a few extra vitamins.
    A few years ago I took Magnesium and Glucosamine for running and soccer…it helped but I haven’t managed to get back to it.

  2. You just reminded me I need to get a multi-vitamin. AND I’m heading to Paraguay next week where it’s winter and there is a flu outbreak (awesome) so def want to load up on zinc and vitamin C. Really hope I do not get sick!!

  3. I couldn’t agree with you more. Having a diet that’s rich in these vitamins will make a huge difference in your ability and endurance as a runner. Thanks for sharing all the good info!

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