-It's most important to make healthy foods your mainstay…but sometimes people don’t always get all the nutrients they need, especially if on a diet, or if particular foods are avoided because of an allergy or some other reason. Below is a quick guide to recommended supplements for runners. As always, be sure to consult your physician or a registered dietitian.
-Take a multi-vitamin and mineral formula. Look for one that provides 100% DV for a variety of nutrients from A to Zinc.
-Vitamin E- 100 to 400 IU
-Vitamin C -100 to 500 milligrams
-Calcium -500 milligrams if your 50 or under; 1000 milligrams if your over 50. Older women and pregnant women need slightly more.
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