Here Are the Supplements I Use as an Endurance Athlete

Here are the tried and true supplements I take every day as an endurance athlete.

What are the best supplements for endurance athletes? While I firmly believe that we should all strive to obtain micronutrients from whole foods, there are some circumstances in which supplements are warranted. A well-balanced diet includes plenty of high-quality foods that are normally found in whole form. Our schedules can be chaotic as athletes, and checking off the micronutrient box can get complicated during the on-season- especially if you are traveling a lot. Supplements for marathon training don’t need to be complicated!

Here are the supplements I take as a full-time endurance athlete and sports nutritionist.

Fish oil

EPA + DHA are essential omega-3 fatty acids that we all need and cannot synthesize ourselves. EPA and DHA are found in oily fish, such as trout and salmon. Although our bodies can convert EPA TO DHA, the process takes quite some time and does not yield large amounts. While the benefits of omega-3 fatty acids are ubiquitous, athletes should make sure they are getting enough of the recommended dietary allowance. Some benefits of omega-3s for athletes include:

• Improves cycling and running economy

• Enhances resistance training adaptations

• Improved mood

• Reduction in fatigue

• Improves recovery from exercise

• Reduction in muscle soreness

Vitamin B-complex

Because I am a lacto-ovo vegetarian, I take a B vitamin complex to ensure an adequate amount of B12 in my diet. Vitamin B12 comes from animal sources, so athletes on a plant-based diet will need to obtain B12 from nutrition yeast or a complex vitamin. There are many opinions on B vitamin supplements, and many of these water-soluble vitamins are obtained in adequate amounts through the diet. Because each athlete is different, check with your primary care provider to see if you are deficient in any micronutrients. B vitamins are heavily involved in metabolism, gene expression, and immune health. Many of the coenzymes of B vitamins are required for the metabolism of substrates, such as sugars, proteins, and fats. Some research suggests that female athletes may require 2-3x the 1998 RDA of vitamin B6, although more research is needed.

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Creatine

Although creatine has historically been marketed towards resistance-trained athletes, it may provide substantial benefits for endurance athletes. Creatine is one of the most studied supplements on the market and is deemed “generally safe” by the Mayo Clinic. I began taking creatine a few years ago and have noticed an improvement in cognition and lean muscle mass. Be prepared to gain a few extra pounds, as creatine will increase the water drawn into your muscles. One study concluded that creatine supplementation at doses of 6 g daily exhibited positive effects on short-term exercise and aerobic/endurance exercise. So, creatine before a marathon may be beneficial to your performance. When talking about creatine for endurance athletes, it’s important to make sure that it’s third-party tested. What’s the best time to take creatine? I usually take my creatine at night, or in the morning, routine is key!

Beetroot Gummies

These are fairly new to me, as of last week. Nitric oxide, found in many leafy greens, has been proven to increase exercise performance and overall health. Nitric oxide acts as a vasodilator, increasing blood flow and reducing hypertension. Beetroot supplements are picky when trying to load them for an event or race. Because of this, I have diverted to simply taking a beetroot gummy each day- more for the vasodilation effect and overall health.

Selenium (sometimes)

Finally, I take a selenium tablet a few times per week. Because selenium is found mostly in animal products, those on a plant-based diet may need to supplement with this mineral. Selenium is important for immune function, among a host of other physiological processes. Warning: selenium toxicity can occur around the upper tolerable intake of 400mcg. This limit is not hard to hit, and you should consult a healthcare professional before taking selenium supplements. If you have access to Brazil nuts, they also provide a large amount of selenium. Again, please use caution with selenium.

Conclusion

There you have it, the supplements that I take regularly. I want to express one last time how important whole foods are to overall health. Supplements should be at the very top of our food pyramid, with the base including things like whole foods, vegetables, fiber, etc. There are way too many supplement brands out there, many of which are not tested by third parties. These supplements make large claims that are not substantially backed by science. Please feel free to reach out to me if you have any questions about a supplement!

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References

Engelhardt, M., Neumann, G., Berbalk, A., & Reuter, I. (1998). Creatine supplementation in endurance sports. Medicine and Science in Sports and Exercise, 30(7), 1123–1129. https://doi.org/10.1097/00005768-199807000-00016

Garcia, X., & Stein, F. (2006). Nitric oxide. Seminars in Pediatric Infectious Diseases, 17(2), 55–57. https://doi.org/10.1053/j.spid.2006.04.002

Nutrition Assessment of B-Vitamins in Highly Active and Sedentary Women—PMC. (n.d.). Retrieved December 11, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409668/#

The importance of selenium to human health—PubMed. (n.d.). Retrieved December 11, 2023, from https://pubmed.ncbi.nlm.nih.gov/10963212/

Tomczyk, M., Heileson, J. L., Babiarz, M., & Calder, P. C. (2023). Athletes Can Benefit from Increased Intake of EPA and DHA-Evaluating the Evidence. Nutrients, 15(23), 4925. https://doi.org/10.3390/nu15234925