Should Runners Take Supplements for Marathon Training?
Struggling with your marathon training and wondering if you should be taking supplements to support your health journey?
You’re not alone! This is a common question I get from many athletes and running enthusiasts. With so many options and so much information available, it can be challenging to figure out which supplements, if any, you should include in your training regimen.
First and foremost, let me start by saying that it’s always a good idea to work with a healthcare practitioner when choosing supplements. This ensures that the type of supplement and its dosage are appropriate for you and that there are no contraindications or interactions with any medications you might be taking. I also always encourage my clients to prioritize obtaining their nutrients from real foods. A whole-food-based diet is foundational, and supplements should be seen as just that—supplements that fill in gaps or provide additional support.
That said, there are several supplements I frequently recommend to runners to help them feel more energized, recover faster, and stay healthy throughout their training journey.
In this blog post, we’ll explore my top three recommended supplements that can support your marathon training and overall well-being. These are staples that I use personally and suggest for many of my clients to help them perform at their best.
Supplement #1: Magnesium
The first essential supplement I always recommend for muscle recovery and overall well-being is magnesium.
Why Magnesium is Essential for Runners
Magnesium is known for its ability to support the stress response, regulate cortisol levels, and aid in muscular and cellular recovery. This is especially crucial for marathon runners because intense training can deplete magnesium levels in the body, which in turn can hinder performance and recovery.
Magnesium plays a key role in over 800 different chemical reactions in the body and is involved in everything from DNA synthesis, energy production, and metabolism to muscle strength, nerve function, heart rate regulation, and bone health. Many runners don’t realize that low magnesium levels can lead to muscle cramps, fatigue, and even difficulty sleeping.
Benefits of Magnesium for Marathon Training:
Improved Muscular Health: Magnesium helps muscles contract and relax properly, reducing the risk of cramps and muscle tightness.
Bone Health Support: As a mineral that works closely with calcium, magnesium is essential for maintaining strong and healthy bones.
Restful Sleep: Magnesium has calming properties that promote relaxation, making it easier to get quality sleep—a critical component of recovery.
Mental Clarity & Stress Management: It can help relieve anxiety, enhance mental clarity, and balance the body’s stress response.
What Type of Magnesium is Best?
There are various types of magnesium, each with unique properties. Here are a few of the most popular versions:
Magnesium Citrate: One of the most effective forms because it is highly bioavailable. However, it’s primarily used as a laxative, so it’s great for those who need help with constipation.
Magnesium Glycinate or Bis-Glycinate: This form combines magnesium with the amino acid glycine, making it gentler on the digestive system. It’s known to cause little to no digestive discomfort, making it ideal for those sensitive to other types.
Magnesium Taurate: Paired with taurine, this version is particularly beneficial for heart health and supports healthy macronutrient metabolism and insulin function.
Food Sources of Magnesium
The best dietary sources of magnesium are kelp and other seaweeds, nuts, whole grains, and tofu. Fish, meat and most commonly eaten fruits are quite low in magnesium.
How I Use Magnesium
I personally take magnesium bisglycinate before bed in capsule form to help with muscle relaxation. Alternatively, I recommend an Epsom salt (magnesium sulfate) bath, which can have similar benefits. It’s a wonderful addition to a good sleep routine and helps relieve muscle tension, inflammation, and pain.
My favorite brand is AOR, as their formula is a chelated magnesium supplement that offers superior absorption and contains 100% pure magnesium glycinate, eliminating possible gastrointestinal side effects. [Learn more and purchase here].
Magnesium Food Sources
Nuts, seeds and grains are excellent sources of magnesium. Hit up and Epsome Salt bath for an extra source of relaxation.
Supplement #2: Vitamin B Complex
Another important supplement to consider for marathon training is a Vitamin B Complex.
Why B Vitamins Matter for Runners
B vitamins are a group of water-soluble vitamins that play crucial roles in energy production, stress management, and maintaining proper nerve function. When you’re training intensely, your energy needs increase, and so do your B vitamin requirements. Each B vitamin has a specific function which is why I prefer to take them together in one capsule or liquid formula.
Key Benefits of B-Complex Vitamins for Marathon Training:
Energy Production: B vitamins, especially B12 and B6, are involved in energy metabolism and the production of red blood cells, which carry oxygen to your muscles during exercise.
Stress Management: B vitamins like B5 and B6 support adrenal health, helping to regulate your stress response during intense training periods.
Immune Support: They help maintain a strong immune system, reducing the risk of illness that can disrupt your training.
Healthy Hair, Skin, and Nails: Vitamins like B7 (biotin) are beneficial for maintaining healthy hair, skin, and nails, which can sometimes suffer during periods of intense training.
Benefits of B Complex for Marathon Training:
Energy Production: B vitamins are essential for converting carbohydrates, proteins, and fats into energy, helping you power through long runs.
Immune Function: B vitamins support the production of immune cells, which is particularly important when your training intensity is high.
Healthy Hair, Skin, and Nails: B vitamins contribute to maintaining healthy hair, skin, and nails, promoting overall vitality.
Choosing a B Complex Supplement
I recommend B Complex from Pure Encapsulations because it includes the full spectrum of B vitamins in bioavailable forms, making it easier for the body to absorb. Plus, you only have to take one capsule daily, and it’s a bit more affordable than other high-quality options. [Learn more and purchase here].
Food Sources for B Vitamins
Several B vitamins are commonly found in brewers yeast (thiamine, riboflavin, niacin, pantothenic acid, folic acid to name the common ones), but also found in many beans, seeds and grains. Vegan’s will know that they must supplement with B12, as it is most commonly found in meats, cheese and fish, which means they will generally have to supplement, although it can be found in fermented foods and nutritional brewers yeast and cooked sea vegetable.
How I Use B Complex
I take B Complex in the morning with breakfast, and at lunch, ensuring that I always take it with food.
Fermented foods offer sources of B vitamins, along with many beans seeds and grains.
Supplement #3: Zinc
The last valuable supplement to consider for runners is zinc.
Why Zinc is Crucial for Runners
Zinc is an essential trace mineral that supports proper immune function, DNA synthesis, and protein synthesis. During intense marathon training, your immune system can take a hit, making you more susceptible to illnesses. Supplementing with zinc helps bolster your immune defenses and supports recovery.
Benefits of Zinc for Marathon Training:
Immune Function Support: Zinc boosts the production of white blood cells, which are crucial for fighting off infections.
Healthy Skin, Hair, and Nails: Zinc supports the production of collagen and helps maintain healthy skin, hair, and nails.
Hormonal Health and Muscle Repair: Zinc is involved in maintaining optimal levels of testosterone and other hormones, which are important for muscle growth and repair.
Recommended Dosage for Runners
The recommended dosage varies depending on individual factors, but it’s typically around 15-30 mg daily for athletes. It’s always best to consult with a healthcare professional before starting a new supplement.
Food sources of Zinc
In addition to oysters (the best source), zinc is found in seeds (pumpkin seeds in particular), nuts, legumes and whole grains.
My Favorite Zinc Supplement
I take zine with breakfast, ensuring that I take it with food but not with other supplements, like iron to promote proper absorption.
I recommend Zinc Copper Balance from AOR, as zinc can sometimes cause a copper deficiency. Both are critical for immune function and connective tissue formation, and this brand combination ensures optimal absorption. [Learn more and purchase here].
Oysters are an incredible source of zinc!
The Bottom Line: Supplements Should Complement, Not Replace, a Healthy Diet
When it comes to marathon training, supplements can definitely play a positive role in supporting your performance and recovery due to the additional stress and fatigue we place on our bodies. While magnesium, B complex, and zinc are amazing options that can help with muscle recovery, boost the immune system, and regulate stress, it’s important to remember that supplements are just that: options to help ‘supplement’ your diet and lifestyle.
Supplements Are Only Part of the Puzzle
While supplements like magnesium, B-Complex, and zinc can be incredible for muscle recovery, boosting the immune system, and managing stress, it’s important to remember that supplements should only be used to “supplement” an already balanced and nutrient-rich diet.
Before starting any new supplement, take a moment to evaluate your diet, sleep, hydration, and stress management. Ask yourself:
Are you eating a wide variety of whole foods, including fruits, vegetables, lean proteins, and healthy fats?
Are you getting enough sleep each night?
Are you staying hydrated throughout the day?
Are you managing stress with mindfulness, relaxation techniques, or other strategies?
These factors, along with a well-structured training program, will have a far greater impact on your marathon performance than any supplement ever could.
Focus on Real, Nutrient-Dense Foods First
Supplements should never replace or take priority over a nutrient-dense, balanced diet, or healthy lifestyle habits! Whole foods provide a synergy of nutrients that can’t be replicated by a pill or powder. Eating a variety of fruits, vegetables, lean proteins, and healthy fats should always be the foundation of your nutrition plan.
Need Personalized Guidance?
If you’re looking for more personalized guidance on how to manage your nutrition and supplements during marathon training, I offer a 1:1 personalized coaching program. In this 3-month program, we’ll work together to discover, transform, and nurture your nutrition strategy to get you running stronger and recovering faster.
Ready to take your training to the next level? Click here to learn more about my personalized coaching program!
Happy running!
7 Day Meal Plan for Runners
If you’re looking for a little meal inspiration to fit your training plan, find my 7 Day Plan for Runners here.
