As women runners, understanding our body’s unique nutritional needs can help us maintain optimal health, enhance performance, and support recovery. For many of us, whole foods are the cornerstone of nutrition, but there are specific areas where supplements can bridge gaps, especially as our bodies and hormones change over time. With research continuing to evolve, the importance of supplements such as creatine, calcium, iron, magnesium, and omega-3s is becoming increasingly clear, especially for active women.
Whole foods provide an array of vitamins, minerals, fiber, and antioxidants that work synergistically to promote health. However, supplements can be an excellent way to meet the specific needs of active women, particularly for nutrients like creatine, vitamin D, and omega-3s, which can be challenging to obtain in sufficient amounts through food alone.
A balanced approach—incorporating both nutrient-rich foods and targeted supplementation—offers the most comprehensive support for health, performance, and recovery. Lean proteins, fruits, vegetables, whole grains, and healthy fats lay a strong foundation, while supplements like creatine, calcium, and omega-3s add valuable support for the body’s specific needs.
Creatine: A Powerful Supplement for Women
Creatine, traditionally associated with strength athletes, is a valuable supplement for women runners as well. Research, including findings from a comprehensive review on creatine in women’s health, highlights that women tend to have lower natural creatine stores compared to men. This difference makes supplementation especially beneficial for women, offering support for muscle strength, bone density, and even cognitive health. For women runners, creatine can be particularly useful during interval training, hill sprints, or any activity requiring short bursts of power. This supplement also offers unique hormonal support by aiding energy production during menstrual cycles, pregnancy, and post-menopause (Smith-Ryan et al., 2021).
Given that creatine is primarily found in animal-based foods like red meat and fish, it can be challenging to meet daily needs through food alone, particularly for those with lower meat intake. Supplementing with 3–5 grams of creatine daily can help improve muscle health, support energy, and reduce fatigue. For women, creatine also supports mood regulation and cognitive clarity, potentially aiding with hormonal shifts that affect energy and mental focus.
For further reading on creatine and its benefits for women’s health, check out the research by Smith-Ryan et al. (2021) on the National Institutes of Health website.
Calcium and Vitamin D: Strengthening Bones and Muscle Function
Running is an impact-heavy sport that naturally supports bone density, but adequate calcium and vitamin D are essential to maintain this advantage. Calcium strengthens bones, while vitamin D enhances calcium absorption, making it a powerful combination for bone and muscle health. Both nutrients also support muscle contraction, immune function, and mood regulation, essential for overall well-being in women runners.
While calcium is present in dairy and leafy greens, vitamin D is synthesized mainly from sunlight, which can be limited in winter months or for those with limited outdoor exposure. Supplementing with 1,000–1,200 mg of calcium and 600–800 IU of vitamin D can help meet daily needs and support joint and bone strength over time.
Iron for Endurance and Energy
Iron is crucial for transporting oxygen to muscles, directly influencing endurance and energy levels. This is especially important for women runners, as menstruation can lead to iron loss, and intense physical activity increases the body’s iron demands. Low iron levels can lead to fatigue, reduced endurance, and decreased performance—symptoms that are often misattributed to aging or stress alone.
While red meat, leafy greens, and lentils are good sources of iron, many women find it challenging to get enough from diet alone. For those with low iron levels, supplements can effectively replenish stores, but it’s important to have iron levels checked and consult with a healthcare provider, as too much iron can cause adverse effects.
Magnesium: For Recovery, Sleep, and Relaxation
Magnesium supports muscle recovery, relaxation, and even sleep quality. For active women, magnesium can help alleviate muscle cramps, reduce tension, and promote relaxation post-run. This mineral is also essential for bone health, cardiovascular health, and energy production, making it beneficial for women runners who experience high levels of physical and mental stress.
Found in foods like nuts, seeds, and leafy greens, magnesium is often difficult to obtain in high enough amounts from food alone. Many women benefit from 200–400 mg of magnesium daily, with magnesium glycinate or citrate being well-absorbed forms that minimize digestive discomfort.
Omega-3 Fatty Acids for Joint Health and Inflammation Reduction
Omega-3 fatty acids, found in fish oil and certain seeds, provide anti-inflammatory support that can help alleviate joint pain and stiffness—common issues for women who engage in high-mileage running. Omega-3s are also known for their cardiovascular and cognitive benefits, which are essential for supporting endurance, mental focus, and overall well-being.
While omega-3s are available in fatty fish and plant sources like chia and flaxseeds, many runners find it helpful to supplement with 1,000–2,000 mg daily. Regular supplementation can reduce inflammation, support joint health, and benefit cardiovascular and mental health over time.
Final Thoughts: Incorporating Supplements
Supplements are a powerful tool for women runners, but it’s essential to tailor them to your individual needs. Consulting a healthcare provider can ensure you’re taking the right supplements in appropriate dosages, especially if you have any pre-existing conditions or specific health goals. With a balanced approach to whole foods and supplements, women runners can support their endurance, recovery, and long-term health, enhancing the joy of running through every season of life. Want a deeper dive? Check out the podcast here.
Hi, I’m Christine, a coach who’s as passionate about running as I am about helping women thrive through the perimenopausal and menopausal journey.
My mission is to empower you to embrace your health, find strength in movement, and rediscover the joys of prioritizing yourself. I know you’re often the one holding it all together for everyone else, but as your coach, I’ll help you shift that focus. Together, through the power of running, we’ll build physical resilience and mental fortitude, giving you the tools to not only meet your goals but also feel extraordinary doing it.
So, whether you’re a first-time runner or a seasoned athlete, let’s lace up, shine, and stride forward—stronger, healthier, and unapologetically focused on you.