Rundefeated

Do Runners Need Supplements? Here’s Why I Take Calcium, Magnesium, and Vitamin D Daily

When you hear the word supplement, your mind probably jumps to bodybuilders guzzling protein shakes the size of a paint bucket. But in reality, supplements aren’t just for those flexing biceps at the gym. For runners — especially those of us balancing work, life, and inconsistent eating habits — supplements can quietly fill the gaps where our daily diet falls short.

Let’s be honest: most of us don’t exactly live on organic smoothies and quinoa bowls. Between office snacks, late-night fried food, and ultra-processed instant meals, our bodies often miss out on essential vitamins and minerals that should naturally come from a balanced diet. One major example is calcium. According to WHO recommendations, adults need around 1,000 mg of calcium per day. But in Indonesia, the average person only consumes 25-30% of that. It’s not because we don’t like calcium-rich foods — it’s just that our plates are usually filled with rice, tempeh, and whatever gorengan we can get our hands on.

That’s where supplements step in like a reliable pacer in a marathon. Personally, I make sure to take calcium, magnesium, and vitamin D daily. Why those three? Well, calcium is crucial for keeping bones strong — which is kind of important when you’re pounding the pavement for kilometers at a time. Magnesium helps with muscle function and recovery, reducing the risk of annoying cramps that sneak up mid-run or worse, mid-race. And vitamin D? It works together with calcium to improve absorption, plus it boosts immunity and mood — something we can all use, especially during rainy season long runs.

Some might argue, “Why not just eat better?” And honestly, they’re right — in a perfect world, our food should be our primary source of nutrients. But let’s face it, modern life isn’t always designed for perfect nutrition. Between traffic jams, overtime, and impromptu snack runs, our eating patterns often look like a rollercoaster. Supplements aren’t a shortcut to health, but they’re a safety net for those days when your meals are more ‘convenience store’ than ‘clean eating’.

Of course, not every runner needs the same supplements. Some might benefit from iron (especially female runners prone to anemia), others might need omega-3 for joint health, or B-complex vitamins for energy metabolism. The key is understanding your personal needs and habits, not blindly following trends or taking random pills like it’s a candy buffet.

So, if you’re a runner who occasionally lives off rice, fried chicken, and bubble tea, don’t beat yourself up. Consider supplements as a backup crew for your nutrition strategy, not as a replacement. Because while you may not be chasing an Olympic medal, your bones, muscles, and immune system still deserve a fighting chance to keep you running strong.