- [Anna] Studies have shown the during exercise,
you may requi--
(turkey gobbles)
I think that's a turkey.
There are lots of vitamins and supplements on the market
that promise a whole host of health benefits,
but which ones actually work?
Well, I'm Anna, and today, along with Andy
on the Running Channel, we are going to hopefully
answer that question.
- [Andy] And if you're new to the Running Channel,
please do hit the Subscribe button to support us
in what we're trying to do,
and tap the bell icon to be notified
when we upload new videos all about running.
- [Anna] Now it is important to note that
it is better if you can get your vitamins and minerals
from real food, but we understand that with the realities
of everyday life, that's not always possible,
and sometimes you do need a boost
as deficiencies in certain areas can have an impact
on your health and also your running performance.
- [Andy] We've linked to all the research
that we're going to discuss in the description,
but we don't claim to be medical experts,
so if you are thinking about taking a supplement
or wondering how much to take,
then please do consult your doctor
or another medical professional.
And make sure you look for a reliable friend or source
to buy it from.
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- [Anna] Vitamin C is often talked about
when it comes to fighting off colds.
In fact, it's most people's go-to
and has been lorded as a solution since the 1970s.
But does it actually work?
- [Andy] Research is a bit of a mixed bag,
with some studies suggesting there's actually
little or no effect on things like preventing
the common cold.
But more recently, a team of experts, sports doctors
and nutritionist who've worked with Olympic athletes
across multiple different sports
suggested taking 500 milligrams of vitamin C daily
and upping that does to around 1000 milligrams
if you are to develop of something like covid-19.
- [Anna] It has been shown to help with the treatment
and prevention of things like pneumonia,
and can also help stave off catching the common cold
in conditions of extreme physical stress.
So studies looked at marathon runners and skiers for that.
Look to your diet for sources of vitamin C
in things like broccoli, kale, oranges, and tomatoes.
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Vitamin D is another important supplement to consider
with our skin naturally producing it
when it's exposed to sunlight.
But during winter months when there's less sun exposure,
some people can become deficient in it.
Now vitamin D has been proven to reduce the impact
of upper respiratory tract infections
and also lower the risk of catching the common cold.
So definitely one to consider supplementing
with over-the-counter vitamin D3.
- [Andy] Vitamin D ensures good bone health
by regulating the amount of calcium and phosphate
in the body.
It also maintains skeletal muscle function
by regulating inflammation and the immune system,
as well as helping with cardiovascular health.
- [Anna] As with anything, though, don't take too much.
If you're unsure, then check with a doctor first
or from reliable websites like the NHS.
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Scientists have found that zinc can stop
the common cold virus from multiplying
and can cut the length of a common cold
down by one or two days.
It has anti-inflammatory properties which can help reduce
inflammation and can affect your body's immune response.
- [Andy] The same group of sports medicine experts
recommended taking zinc lozenges during periods of illness
like cold or flu.
And for year-long access to zinc, look to your diet
for things like meat, fish, chickpeas, baked beans,
and muesli, and many other different sources.
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- [Anna] Probiotics can be useful in reducing
the likelihood of getting respiratory tract infections
as well as how long the symptoms will last
and how badly you'll be affected.
- [Andy] Gastrointestinal health is important
for regulating the adaptation to physical activity
and exercise.
Research from the University College of London
has shown that probiotics in the form of a liquid
actually survive the stomach much better
than in the form of capsules.
- [Anna] Studies suggest that probiotic supplementation
is best started around two weeks out
from the start of a major training cycle or competition,
and research has also shown that probiotics
are useful in helping to boost the immune system
ahead of any international travel.
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- [Andy] Omega-3 is a compound found in fish,
some oils, green leafy vegetables, as well as in nuts.
In 2018, research showed that omega-3 supplementation
could have a positive impact on endurance performance.
It said it did this by reducing the oxygen cost
of exercise as well as improving recovery
from eccentric phase muscle damaging exercise.
- [Anna] Omega-3 and specifically DHA and EPA
are key components in healthy immune function,
so if your body is lacking in these areas,
especially if your diet is low in things like oily fish,
then it's definitely worth considering supplementing.
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Studies have shown the during exercise,
your body might need between 10 and 20%
more magnesium than when you're at rest
depending on the activity.
Now science shows that if you are deficient in magnesium,
then supplementation can help to improve
your sporting performance.
However, if you're already getting enough magnesium
through your diet, then the effects
of additional supplementation are unproven
as with a lot of the supplements
that we're discussing today.
- [Andy] Magnesium is the fourth most abundant mineral
in the human body, and it can help to boost
exercise performance.
It does that by helping to move blood sugar
into your muscles as well as disposing of lactate,
which can build up during physical exercise
and cause fatigue.
You can find magnesium in foods like green leafy vegetables
such as spinach, as well as in seeds, nuts,
and whole grains.
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- [Anna] Green supplements covers a whole variety
of products, but broadly what we're talking about here
are the powdered greens that aim to top up a diet
that might otherwise be lacking in certain greens
and so-called super foods.
- [Andy] Common ingredients include chlorophyll
containing chlorella, selenium, which has been linked to
cognitive, immune, and cardiovascular function,
and spirulina algae, which is purported to be
one of the most nutrient-dense foods on the planet.
- [Anna] Do do your research, though,
as there are a lot of products out there,
and you want to make sure that you're getting them
from a reputable supplier
and they don't contain any unnecessary filler ingredients.
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As we mentioned in our previous video
about legal performance enhancers,
there is a whole raft of scientific studies
that show that caffeine is a really good
performance enhancer, especially for endurance athletes,
being able to boost performance by on average
a couple of percent.
- [Andy] Research suggests consuming around
three milligrams of caffeine per kilogram of body weight.
But do be careful with how much you have,
because basically caffeine is a stimulant,
so it can negatively impact your health
or have bad side effects.
Particularly, it can impact on your sleep,
which we know we need to maintain good health in general,
and it can have an even bigger effect
if you're not a regular coffee drinker.
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- [Anna] A newly published review into the literature
around curcumin, which is found in the spice turmeric,
has found that there is compelling evidence
that suggests that there are benefits
to athletes using it.
- [Andy] Researchers behind the review
looked at a whole range of different studies
and found that the use of curcumin
reduced the perception of muscle pain during exercise,
reduced muscle damage and fatigue,
as well as increasing muscle glycogen stores.
- [Anna] They suggested taking curcumin before,
during, and up to 72 hours after exercise.
Now you can find it in turmeric supplements
and also in turmeric tea.
Just don't make that one in your favorite mug,
because it does stain from personal experience.
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- [Andy] Beta-alanine is a non-essential amino acid
that combines with histidine in the body
to produce carnitine, which is then stored
in the muscles.
The theory goes that carnitine then acts as a buffer
to the lactate that's produced
during intense physical exercise,
potentially delaying the fatigue that you experience.
It's also been used by Olympic athletes on the track
in the middle distances.
- [Anna] Beta-alanine is most efficient for shorter,
harder, high intensity exercises lasting several minutes
rather than several hours.
It can be found in things like meat, poultry, and fish.
But there have also been studies that show
that it can cause your skin to tingle a little bit
depending on the dosage.
And several scientists have also looked into
combining it with bicarbonate of soda supplementation
which is supposed to reduce muscle acidity.
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The key compound found in beet root and beet juice
is nitrate, which the body then converts into nitrite
and nitric oxide, which can help with blood circulation
among other things.
Now you can buy beet root juice in concentrated shots,
but that is a bit of an acquired taste.
Personally I quite like it.
- [Andy] There are competing theories as to how
it actually boosts endurance performance,
but the research has seemed to show
that there's a larger effect for non-elite runners.
Try taking two shots for four to seven days
in the buildup to your race,
and look to take them around three hours
before the start on race day.
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- [Anna] Athletes primarily use protein
for muscle rebuilding and repairing,
and it also helps to optimize carbohydrate storage
in the form of glycogen.
Now this one isn't just for the body builders
and weight lifters out there.
Us runners can benefit from extra protein too,
because any form of intense or lengthy exercise
results in muscle breakdown and adaptation,
and that protein can help with that repair.
- [Andy] Aim to consume protein from a healthy meal
such as poached eggs as soon as you can
after intense or long-duration exercise.
If that's not possible, think about taking
a protein bar or protein shake that contains around
20 grams of protein within the first 30 minutes
once you finish that training.
This doesn't need to be after every run, though.
Leave it to your longer or more intense exercise sessions
rather than having to hit the protein
after your steady runs.
- [Anna] Hopefully this has been a useful look at
the supplements that are out there and what they do.
Now it is, of course, beneficial to us
to get the right kinds of nutrients
through a healthy and balanced diet.
But if there is some evidence to suggest
that you're deficient in some areas,
then perhaps supplementation is for you.
Just to note, though, we're not medical experts,
so if you are thinking about trying anything
in more detail, then make sure you do
speak to a medical professional first.
- [Andy] Got any questions?
Or we missed anything else that you swear by?
Let us know in the comments below.
And if you've enjoyed this video,
hit the Like button and please click Subscribe,
and we'll see you next time on the Running Channel.
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