Supplement Saturdays: More On Supplements The Runners (Might) Need

Last week I shared with you an article I found on Doctor Oz's website titled "15 Effective Energy Boosters". This week I will share with you a few several other supplements that I have researched and found to be beneficial to runners.

In other posts, I have mentioned the benefits of creatine, whey protein, iron, caffeine, calcium, and several others. Here are several other supplements that I have read to be beneficial from competitor.com:


1) Fish Oil:

"Omega-3 essential fat deficiency is one of the most common nutrient deficiencies. Only a handful of foods—some types of fish, flaxseeds, walnuts—contain omega-3’s in significant amounts. Consequently, even many healthy eaters don’t get enough of them. Adequate omega-3 intake is needed for healthy cell walls, nervous system function, immune function, and more.
If you regularly eat the few foods that contain large amounts of omega-3’s, you don’t need to take a fish oil supplement. Otherwise, you should. In any case, it can do no harm. Another option, if you’re vegan, is flaxseed oil, but fish oil is considered the best source of omega-3’s because it contains two specific fats—EPA and DHA—that flaxseed oil lacks."
 

2) Multivitamin/multimineral:

"Multivitamin/multimineral supplements are typically recommended as “insurance” against dietary gaps in the provision of essential nutrients. This is a legitimate use, but bear in mind that if your diet is as healthy as it should be, you don’t need a multi, and taking one could increase your risk of “megadosing”, or getting too much of one or more vitamins or minerals. To prevent the negative consequences of megadosing, avoid taking multivitamins that contain more than 200 percent of the RDA for any single nutrient."

"Consider taking a “real food” multi. These are supplements that contain extracts from real foods and/or vitamins and minerals in the forms found in real foods instead of individual, stripped-down vitamins and minerals, which the body actually treats as foreign chemicals."

"In traditional vitamin and mineral supplements (i.e. pills containing stripped-down, individual vitamins and minerals), look for the letters “USP” on the supplement bottle. This stands for “United States Pharmacopoeia”. Only vitamin and mineral supplements of the highest quality and absorbability earn this designation."

"Look for enzymes in the formulation. Certain enzymes help your body absorb vitamins and minerals. Finally, take your chosen vitamin and mineral supplement with a meal. This, too, will aid absorption."

 3) Powdered Greens:

"Powdered greens represent a convenient way to add some extra vegetable nutrition to your diet. They are not substitutes for whole vegetables, but they contain most of what certain vegetables such as spinach and chard offer because they are simply processed versions of those vegetables. Add powdered greens to smoothies, soups, or other foods you’re eating already for an added nutritional kick."


4) Vitamin D:

"Vitamin D deficiency has become alarmingly widespread in recent years and is associated with consequences ranging from increased risk for some cancers to reduced athletic performance. The main source of vitamin D is exposure to sunlight. One of the reasons vitamin D deficiency has become more widespread lately is that people aren’t spending as much time outdoors as they used to, and when they are outdoors, they’re often wearing sunscreens that block vitamin D synthesis. Many experts now recommend that people get 15 to 20 minutes of direct skin exposure to sunlight a few times a week to prevent vitamin D deficiency. It’s a good idea to get your vitamin D levels checked by a physician periodically. If they are low, you may need to take a vitamin D supplement (D3 is the preferred form), at least during the winter."

In an article I found on Runner'sWorld.com titled "Dose Of Reality...Whole Foods Are Best, But Certain Supplements Boost Your Diet And Running" by Matthew G. Kadey, many of the above supplements are listed, but what I found interesting was near the end of the article. It states this:

"Eat Better: When buying multivitamins, check the bottle for the NSF mark—a guarantee the product delivers what it says and is free of contaminants." NSF stands for the National Sanitation Foundation. I never knew this, so I will have to watch out for the NSF mark! To find out more about the NSF mark go HERE.

The Runner's World article also states that some pills and supplements may have a push back. It says that the push back would be "pills that aren't effective - and may actually be dangerous." Here are a few things the article said to watch out for:


1) Acai:

"This fruit is high in antioxidants. But reports that acai extract speeds weight loss are unfounded—not a single study backs up this claim."


2) Beta-Carotene:

"When consumed through fruits and vegetables, beta-carotene may reduce risk for some cancers. But research shows taking high doses in supplements may raise risk for certain cancers and even death."



3) Reservatrol:


"Research shows this red wine antioxidant is linked to a lower risk of heart disease. But it's not clear whether resveratrol itself or a combination of nutrients is actually at play."


4) Quercetin:

"Research using mice found some evidence the flavonoid (found in apples and onions) may boost athletic performance, but studies with people found no such effect."


5) Vitamin E:

"Studies have found the vitamin does not reduce risk for heart disease or cancer. In fact, Harvard researchers found supplementing may raise stroke risk. Stick with natural sources, like nuts, avocado, and olive oil."



** To read the full article on supplements, please visit competitor.com.
** To read the full article from Runner's World, please visit Runner'sWorld.com.



Tune in next Saturday for more supplement information on Supplement Saturdays!

Also, check in tomorrow for my sixth installment of Song List Sundays!