Quick Answer
Most runners don’t need a daily multivitamin if they eat a balanced diet. But some groups, like vegans, vegetarians, or those with low energy intake, can benefit. For performance and health, the two most important nutrients to check are iron and vitamin D. If your tests show low levels, targeted supplements are usually more effective than a one-size-fits-all multivitamin.
Why This Matters
Feeling worn out after easy runs? Struggling with recovery or more frequent colds? Nutrient gaps can be one reason. Runners ask all the time: “Should I just take a multivitamin to cover my bases?” The answer is more nuanced than yes or no.
According to FleetFeet’s guide on vitamins for runners, certain nutrients matter more for athletes who put their bodies under regular stress. The key is figuring out whether you’re truly low in any of them.
How Nutrients Affect Running
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B vitamins help convert food into energy.
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Iron carries oxygen in your blood. Low iron can tank your endurance.
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Vitamin D + Calcium keep bones strong and reduce stress fracture risk.
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Magnesium + Zinc support muscle repair and recovery.
Research shows that iron deficiency can limit athletic performance and that low vitamin D levels may impair endurance and bone health (iron review, vitamin D review).
Food First: The Practical Checklist
Before you reach for a pill, try boosting your meals:
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Lean meats, lentils, and beans for iron (pair with vitamin C foods for better absorption).
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Fatty fish, eggs, fortified dairy or non-dairy for vitamin D.
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Leafy greens, nuts, and seeds for magnesium and zinc.
The NIH Office of Dietary Supplements stresses food first, supplements second.
When a Multivitamin Makes Sense
Multivitamins can help in certain scenarios:
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Yes: If you’re vegan/vegetarian, eating very low-calorie, traveling often, or your blood tests show multiple low levels.
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Maybe: If your diet is inconsistent due to time, budget, or food availability.
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No: If you already eat a balanced, energy-rich diet and bloodwork looks normal.
Even brands like Metagenics highlight multivitamins only as part of a bigger strategy.
High-Value Targeted Supplements for Runners
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Iron (ferritin focus): Crucial for endurance, especially in women and vegetarians. Always test before supplementing.
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Vitamin D: Deficiency is common in winter or for those training mostly indoors. Blood test is the best guide.
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Omega-3s: Support recovery and heart health; best from oily fish, but supplements can fill gaps.
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Magnesium & Electrolytes: Help prevent cramps and support recovery.
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B12: Essential for vegans and some vegetarians.
Multivitamin vs. Single Nutrient: Pros & Cons
| Multivitamin | Single Nutrient |
|---|---|
| Convenient (one pill) | Precise, targeted dosing |
| Covers broad bases | Focuses only on what you actually need |
| May include unnecessary extras | Avoids excess intake |
| Not tailored to runners | Tailored to blood test results |
Large reviews, like this JAMA analysis, show that blanket multivitamin use has little proven benefit in healthy adults.
How to Choose a Multivitamin as a Runner
If you decide a multivitamin is right for you:
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Check nutrient doses (avoid megadoses).
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Decide if you need iron included (especially women and vegetarians).
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Look for third-party testing (NSF Certified, Informed-Sport).
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Skip products with unnecessary herbal blends.
The IOC consensus warns about supplement contamination, so third-party certification is key.
Safety and Testing
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Don’t overdo fat-soluble vitamins (A, D, E, K).
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Avoid long-term high-dose iron unless prescribed.
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Watch interactions (e.g., vitamin K and blood thinners).
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If in doubt, consult a sports doctor or dietitian.
Practical Scenarios
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Balanced omnivore runner: No multivitamin; focus on iron-rich foods, vitamin D in winter.
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Vegan runner: Daily multivitamin plus B12 and vitamin D; iron only if bloodwork shows low ferritin.
As one runner put it: “I switched to a multivitamin when I went fully vegan — it stopped my mid-run crashes.”
Runners don’t need a blanket multivitamin for performance. Instead, test for iron and vitamin D, fix diet gaps with food first, and add targeted supplements if results show you’re low. A multivitamin can be a simple safety net, but it’s not a magic bullet.