Vitamins & Minerals for Runners

A food‑first guide to the vitamins and minerals that matter to runners. Learn what they do, where to find them, and when supplements might help.

01Principles: Food‑First & Sensible Supplement Use

Food first: Whole foods provide fiber, fluids, and co‑nutrients you won’t get from pills.
Test, don’t guess: If you suspect a deficiency (e.g., iron, B12, vitamin D), talk to a clinician and consider a blood test before supplementing.
Context matters: Needs vary by age, sex, training load, environment (heat, sun, altitude), and diet pattern (e.g., plant‑forward).
Less can be more: High‑dose antioxidants around hard sessions may blunt training adaptations. Keep doses moderate unless advised.

Disclaimer: This guide is general information only. It is not medical advice and does not prescribe doses. For personalized guidance, see a sports dietitian or clinician.

02Evidence Meter

Strength of evidence for perceived benefits in typical runners:

Strong — Well‑established role in health/performance when deficient.
Mixed — Some support; benefit depends on context (e.g., deficiency, environment).
Limited — Claims common but evidence inconsistent or weak.

03A–Z of Key Vitamins & Minerals

Nutrient	Role & Perceived Benefits	Common Food Sources	Who May Need to Watch	Supplement Notes
Iron Strong	Oxygen transport (hemoglobin/myoglobin); low levels reduce endurance and raise fatigue.	Red meat, liver; legumes, tofu, dark greens; iron‑fortified cereals (pair plant sources with vitamin C).	Menstruating runners; high mileage; plant‑forward diets; altitude training.	Test ferritin/iron status before supplementing; excess iron can be harmful.
Vitamin D Mixed	Bone health, immune function; deficiency linked to stress fractures and illness risk.	Sun exposure; oily fish, eggs; fortified dairy/alternatives.	Indoor workers, darker skin at high latitudes, winter training.	Blood test guides dosing; avoid high chronic doses without supervision.
Calcium Strong	Bone strength, muscle/nerve function; supports bone accrual and maintenance.	Milk, yoghurt, cheese; tofu (set with calcium), fortified milks; leafy greens, almonds.	Low‑energy availability; dairy‑free diets; adolescents; amenorrhea/irregular cycles.	Spread intake through the day; balance with vitamin D and overall energy intake.
Magnesium Mixed	Energy metabolism, muscle/nerve function; inadequate intake may relate to cramps/fatigue.	Nuts, seeds, whole grains; legumes; dark chocolate; leafy greens.	High sweat losses; low‑carb or low‑variety diets.	Moderate doses are generally well tolerated; excessive supplements can cause GI upset.
Sodium Strong	Main sweat electrolyte; supports fluid balance during long/hot runs.	Salty foods (soups, broths), electrolyte drinks, sports foods.	“Salty sweaters,” heavy sweaters, hot/humid environments, ultra distances.	Use during long/hot sessions; daily diets don’t need to be high in salt if using sport‑specific electrolytes.
Potassium Mixed	Fluid balance, nerve/muscle function; complements sodium.	Bananas, potatoes, tomatoes, beans, dairy/alt milks.	High sweat losses; low fruit/veg intake.	Caution with kidney conditions or certain meds; food sources usually sufficient.
Vitamin B12 Strong	Red blood cell formation, nerve health; deficiency reduces energy and performance.	Animal products; fortified plant milks/cereals for vegans.	Vegetarian/vegan runners; malabsorption conditions.	Blood test & supplementation may be needed for strict plant‑based diets.
Folate (B9) Strong	Cell growth and RBC formation; supports training adaptation.	Leafy greens, legumes, citrus, fortified grains.	Low fruit/veg or low‑grain diets; pregnancy planning.	Prefer food sources and fortified grains; high doses can mask B12 deficiency.
Vitamin C Mixed	Collagen formation, immune support, aids iron absorption.	Citrus, berries, kiwifruit, capsicum, broccoli.	Low fruit/veg intake; high plant‑iron diets needing absorption support.	Moderate doses ok; avoid large antioxidant doses right around hard training.
Vitamin E Limited	Antioxidant; high‑dose use for performance is not well supported.	Nuts, seeds, vegetable oils, avocado.	Low fat intake or very low‑variety diets.	High doses may impair training adaptations; food sources preferred.
Zinc Mixed	Immune function, wound healing; deficiency may increase illness risk.	Red meat, shellfish; beans, nuts, whole grains.	High plant‑based diets (phytates reduce absorption); high mileage with recurrent colds.	Short courses during deficiency; chronic high doses can affect copper status.
Iodine Mixed	Thyroid hormone production; supports metabolism.	Iodised salt, dairy, eggs, sea fish, some breads.	Non‑iodised salt users; dairy‑free; pregnancy.	Avoid excess from seaweed supplements; stick to iodised salt in cooking if needed.
Selenium Mixed	Antioxidant enzymes; deficiency is uncommon but possible in low‑selenium soils.	Brazil nuts (very high), seafood, meats, whole grains.	Strict plant‑based diets in low‑selenium regions.	One Brazil nut can provide large amounts—avoid piling on supplements.
Copper Limited	Iron metabolism and connective tissue; true deficiency is rare.	Shellfish, nuts, seeds, whole grains, cocoa.	Long‑term high zinc supplementation can lower copper.	Do not supplement unless guided; balance with zinc intake.
Vitamin A Limited	Vision, immune function; deficiency rare in varied diets.	Liver, dairy; orange/green veg (beta‑carotene).	Very low‑fat or low‑veg diets.	High preformed vitamin A can be toxic—prefer provitamin A from veg.
Vitamin K Mixed	Blood clotting, bone health.	Leafy greens, broccoli, fermented foods.	Very low veg intake; certain medications.	Interactions with anticoagulants—seek medical advice.

Nutrient

Role & Perceived Benefits

Common Food Sources

Who May Need to Watch

Supplement Notes

Iron Strong

Oxygen transport (hemoglobin/myoglobin); low levels reduce endurance and raise fatigue.

Red meat, liver; legumes, tofu, dark greens; iron‑fortified cereals (pair plant sources with vitamin C).

Menstruating runners; high mileage; plant‑forward diets; altitude training.

Test ferritin/iron status before supplementing; excess iron can be harmful.

Vitamin D Mixed

Bone health, immune function; deficiency linked to stress fractures and illness risk.

Sun exposure; oily fish, eggs; fortified dairy/alternatives.

Indoor workers, darker skin at high latitudes, winter training.

Blood test guides dosing; avoid high chronic doses without supervision.

Calcium Strong

Bone strength, muscle/nerve function; supports bone accrual and maintenance.

Milk, yoghurt, cheese; tofu (set with calcium), fortified milks; leafy greens, almonds.

Low‑energy availability; dairy‑free diets; adolescents; amenorrhea/irregular cycles.

Spread intake through the day; balance with vitamin D and overall energy intake.

Magnesium Mixed

Energy metabolism, muscle/nerve function; inadequate intake may relate to cramps/fatigue.

Nuts, seeds, whole grains; legumes; dark chocolate; leafy greens.

High sweat losses; low‑carb or low‑variety diets.

Moderate doses are generally well tolerated; excessive supplements can cause GI upset.

Sodium Strong

Main sweat electrolyte; supports fluid balance during long/hot runs.

Salty foods (soups, broths), electrolyte drinks, sports foods.

“Salty sweaters,” heavy sweaters, hot/humid environments, ultra distances.

Use during long/hot sessions; daily diets don’t need to be high in salt if using sport‑specific electrolytes.

Potassium Mixed

Fluid balance, nerve/muscle function; complements sodium.

Bananas, potatoes, tomatoes, beans, dairy/alt milks.

High sweat losses; low fruit/veg intake.

Caution with kidney conditions or certain meds; food sources usually sufficient.

Vitamin B12 Strong

Red blood cell formation, nerve health; deficiency reduces energy and performance.

Animal products; fortified plant milks/cereals for vegans.

Vegetarian/vegan runners; malabsorption conditions.

Blood test & supplementation may be needed for strict plant‑based diets.

Folate (B9) Strong

Cell growth and RBC formation; supports training adaptation.

Leafy greens, legumes, citrus, fortified grains.

Low fruit/veg or low‑grain diets; pregnancy planning.

Prefer food sources and fortified grains; high doses can mask B12 deficiency.

Vitamin C Mixed

Collagen formation, immune support, aids iron absorption.

Citrus, berries, kiwifruit, capsicum, broccoli.

Low fruit/veg intake; high plant‑iron diets needing absorption support.

Moderate doses ok; avoid large antioxidant doses right around hard training.

Vitamin E Limited

Antioxidant; high‑dose use for performance is not well supported.

Nuts, seeds, vegetable oils, avocado.

Low fat intake or very low‑variety diets.

High doses may impair training adaptations; food sources preferred.

Zinc Mixed

Immune function, wound healing; deficiency may increase illness risk.

Red meat, shellfish; beans, nuts, whole grains.

High plant‑based diets (phytates reduce absorption); high mileage with recurrent colds.

Short courses during deficiency; chronic high doses can affect copper status.

Iodine Mixed

Thyroid hormone production; supports metabolism.

Iodised salt, dairy, eggs, sea fish, some breads.

Non‑iodised salt users; dairy‑free; pregnancy.

Avoid excess from seaweed supplements; stick to iodised salt in cooking if needed.

Selenium Mixed

Antioxidant enzymes; deficiency is uncommon but possible in low‑selenium soils.

Brazil nuts (very high), seafood, meats, whole grains.

Strict plant‑based diets in low‑selenium regions.

One Brazil nut can provide large amounts—avoid piling on supplements.

Copper Limited

Iron metabolism and connective tissue; true deficiency is rare.

Shellfish, nuts, seeds, whole grains, cocoa.

Long‑term high zinc supplementation can lower copper.

Do not supplement unless guided; balance with zinc intake.

Vitamin A Limited

Vision, immune function; deficiency rare in varied diets.

Liver, dairy; orange/green veg (beta‑carotene).

Very low‑fat or low‑veg diets.

High preformed vitamin A can be toxic—prefer provitamin A from veg.

Vitamin K Mixed

Blood clotting, bone health.

Leafy greens, broccoli, fermented foods.

Very low veg intake; certain medications.

Interactions with anticoagulants—seek medical advice.

Big picture: If you’re eating enough energy, plenty of plants, some quality protein, and including dairy or fortified alternatives, most needs are met without pills.

04Daily Plate Ideas

Breakfast: Fortified oats with milk/alt milk, berries (vitamin C), chia or nuts (vitamin E, magnesium).
Lunch: Whole‑grain wrap with eggs/chicken/tofu, leafy greens (folate, vitamin K), tomato/capsicum (vitamin C).
Snack: Yoghurt or soy yoghurt (calcium), fruit, handful of nuts (magnesium, zinc).
Dinner: Stir‑fry with legumes or lean meat/seafood, mixed veg, tofu set with calcium, served with rice/quinoa.
On hard days: Include some salty foods or electrolyte drinks to replace sodium; add a vitamin‑C‑rich fruit with iron‑rich plant meals.

05Cautions & Interactions

Upper limits exist: More isn’t better—high doses of iron, vitamin A, vitamin E, zinc, and others can be harmful.
Timing: Iron absorbs better away from coffee/tea and calcium; vitamin C can help plant‑iron absorption.
Antioxidants: Large doses (C/E) right around hard training may blunt adaptations—keep to food‑level servings near workouts.
Medications: Some nutrients (e.g., vitamin K, iodine, potassium) can interact with specific meds or conditions—ask a clinician if unsure.

06FAQs

Should runners take a multivitamin?

If your diet is varied and energy‑adequate, often not necessary. A targeted supplement can make sense when a deficiency is confirmed or intake is consistently low (e.g., B12 for vegans, iron for those with low ferritin).

Do RDIs differ by country?

Yes—recommendations vary. Use official guidance where you live and personalize with a professional if needed.

Can I “feel” a deficiency?

Symptoms can be vague (fatigue, low mood, frequent colds). Don’t self‑diagnose—get checked.

Note: This guide is general information only and not a substitute for medical advice. If you have existing conditions or new/worsening symptoms, seek professional guidance.

Last updated: August 27, 2025