4 Vitamins That EVERY Runner Needs!

by Julia Slovich
(WA, USA)

Many runners don't realize how important it is to take vitamins on a regular basis. You may be getting some of the vitamins you need from your regular diet (which is hopefully a healthy one!), but you probably aren't getting enough of those vitamins, which is why taking supplements is so important!.

Without adequate doses of vitamins and minerals, your body surely can't function at peak performance, which means that you won't be able to run at peak performance either. In order to maximize the benefits of running, do yourself a favor and put these vitamins on your short-list.

1. Vitamin D

Commonly known as the vitamin you get from the sun's rays, vitamin D does more than give you nice tan skin. This vitamin promotes healthy bones and is essential to calcium absorption in the body. If you are not getting enough vitamin D you may have more brittle bones.

Runners who take vitamin D enjoy increased speed, balance, reaction time, and muscle mass. If you live where it's usually cloudy or overcast, you can?t afford to not get vitamin D! In addition to taking a supplement, you can get vitamin D from salmon, orange juice, and cereal.

2. Vitamin K

Vitamin K and vitamin D have similar functions. While vitamin D aids calcium absorption, vitamin K jump starts a few different proteins to make new bone cells. Because vitamin K is linked to bone development and health, it's highly important that it makes it's way into your diet! You don't need very much and supplements often come in very small doses. Foods rich in vitamin K include spinach, broccoli, and cheese.

3. Iron

Iron is essential to developing the compounds that carry oxygen in your blood and muscles. Without it, you will fatigue faster and your performance will be much lower. Taking iron supplements is very necessary since many people don't get enough iron in their diets, especially if they are vegetarians since the largest amount of iron is found in red meats and dark poultry.

4. Zinc

If you are getting enough zinc, say hello to a healthy immune system and injury. Chances are, you think you are getting enough zinc but you probably aren't! Frequent runners who run 6+ miles lose at least twice as much zinc as those who don't exercise. You probably have a zinc deficiency and don't even realize it. Zinc is mostly found in meats like beef, lamb, and poultry, which is another reason why vegetarians need to take zinc supplements.

Next time you are at the grocery store or supplements shop, make sure you put these four vitamins in your basket. If you want to increase your performance and take your running to the next level, you can't afford to miss out on these crucial nutrients!

About the author: Julia is a writer passionate about health, fitness & blogging. When she's not running her dog she can sometimes be found writing about Velashape Cellulite Treatment ,cooking and a myriad of other topics.

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