What are 5 Supplements You Would Take as a Runner

1. Whey protein after every run

2. Zinc

3. Magnesium

4. Iron

5. Omega-3 from algae oil (I have a seafood allergy)

I also a small amount of melatonin before bed as well as tart cherry juice in my smoothie every morning

Back when I was in college in the early 2010s, I was taking a supplement from first endurance called "optygen hp" which had cordycepts and rhodelia as well. I don't know if it actually did anything, but I took it every day for like 9 months a year for 4 years and ran pretty well. This seems like a similar product but much much stronger. I'd try it if it wasn't so crazy expensive.

1) Erythropoietin

2) Blood thinners

3) Testosterone

4) Human Growth Hormone

5) Multivitamin

I forgot to add Melatonin. Game changer for my last block!

Colostrum

O2 and H20.

Guinness, blueberries, salmon, flax and hazelnuts.

top list so far

top list so far

A lot of people think that melatonin is innocuous but it isn’t. You should take the lowest dose possible. People regularly take 3, 5, & 10 mg doses. That is crazy. When I take it I take between 300 & 500 mcg. That is between 0.3 & 0.5 mg. A 3 mg dose, for comparison, is 3000 mcg.

The reason that it isn’t recommended to take high doses is because melatonin is a hormone that is naturally produced in the body. The amount produced by the body, the pineal gland to be specific, relies on a feedback loop like a hormones do. If you’re ingesting large amounts of melatonin the pineal gland will produce less. In the end you’ll not get the desired effect of improved sleep quality that you are looking for.

If you’re looking for improved sleep quality, magnesium & no backlit screens while in bed are much better things to do.

Thanks for the insight. And the HMB recommendation. Sounds like that’s a better start for me than creatine.

Appreciate the info. I’ll add HMB to my list. I’m looking for improved body composition (I’d like to get closer to 10% body fat, I’m around 14 now), and there are some convincing studies on it.

That's nonsense. I'm 64 & wouldn't be able to sleep for more than 3 hrs without a higher dose of melatonin. I have too many aches & pains (post-traumatic OA) from decades of powerlifting & bodybuilding. Plus I had a car accident in 2017 that's messed up my back & makes sleeping challenging.

I take 3 mg of melatonin about 30 mins before bed & can sleep about 5 hrs. That does me pretty good for my part time job (semi-retired) & my daily weight room/cardiovascular workouts at the gym. I also take a DHEA daily - about 25 mg with breakfast.

The name of the game when you become my age is to restore your hormonal levels. Declining hormones is real killer in aging. It affects your physical & mental wellbeing.

news.harvard.edu

Higher dose of melatonin improved sleep in older adults

harvardgazette

In a small study of healthy adults aged 55 and older, 5 mg of melatonin increased total sleep time compared to a placebo.

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Here's some research on the efficacy of DHEA:

pubmed.ncbi.nlm.nih.gov

DHEA enhances effects of weight training on muscle mass and strength in elderly women and men - PubMed

The plasma levels of dehydroepiandrosterone (DHEA) and its sulfated form (DHEAS) decline approximately 80% between the ages of 25 and 75 yr. Muscle mass and strength also decrease with aging. Published data on the effects of...

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latimes.com

Hormone can trim belly fat in elderly

https://www.latimes.com/people/melissa-healy

All right, it's not the fountain of youth.

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Multi vitamin

Creatine

Magnesium

B12

D3

My Ehemann Johannes is taking every day the supplement Levitra (Amerika uses Viagra). He has lowered his Maraton time from 3:46 to 3:42, which after my Opinion is not so...how to say...braggable (es ist nicht so beeindruckend). But the good news is that Johannes' Schwanz has made our Geschlechtsverkehr a bit more enjoyable!! (Sorry, my Mother Sprache is not Englisch!)

4-phosphopantetheine

Ornithine

N-lactoyl-phenylalanine

4-hydroxyestrone

Miller Lite

For performance:

Creatine monohydrate at 3 grams a day. Get most of the benefits of creatine without the weight gain. Enhanced endurance, strength, and power not to mention cognitive benefits

Caffeine Anhydrous. 3-6mg/per kg bodyweight 30 minutes before running

Beta-Alaine. 3200mg daily. Helps buffer muscle acidity an intensity increases.

Alpha GPC at 600mg 30 minutes before exercise...enhances focus and mind/muscle connection

Plenty of carbs and protein to fuel performance and recovery

For Health:

Magnesium, Vitamin D, Vitamin C, Vitamin A, Vitamin E, and maybe calcium....these are most common vitamin/mineral deficiencies found in endurance type athletes

I do take the 3mg version, and it worked pretty well for me.

Combined with Magnesium it helped my sleep a ton; and also cleared up some chest issues I was dealing with (which also came from lack of sleep).

I might taper down to a lower dose; but I do cycle on and off of it depending on diet, work, stress, etc