Vitamin and Mineral Requirements for Female Runners

Vitamin and Mineral Requirements for Female Runners

A balanced diet is the key to good performance and quick recovery. Women, in particular, have specific micronutrient requirements due to their physiological characteristics and the increased demand caused by physical activity. We will reveal which vitamins and minerals are essential, the recommended amounts according to the German Nutrition Society (DGE), and how you can incorporate them into your diet.

Specific Needs of Women

Women have different physiological needs compared to men, which can be further influenced by hormonal changes and physical stress. Certain nutrients are particularly crucial for female runners—not only to enhance performance but also to maintain long-term health.

Iron: A Common Deficiency in Women

Iron deficiency is widespread among women, especially those who train regularly. The increased need arises not only from physical exertion but also from monthly blood loss during menstruation. Iron is essential for the production of hemoglobin, which transports oxygen in the blood and supports endurance and performance. A deficiency can lead to fatigue and an increased risk of injury.

Recommended daily intake (DGE): 15 mg for women of childbearing age.

Good sources of iron:

• Animal sources: Beef, lamb, liver
• Plant-based sources: Legumes (e.g., lentils, chickpeas), tofu, quinoa, pumpkin seeds, dried apricots, dark leafy greens (e.g., spinach)
• Tip: Combine iron-rich foods with vitamin C (e.g., citrus fruits, bell peppers) to improve iron absorption.

Magnesium: For Muscle Relaxation and Energy

Magnesium plays a crucial role in muscle contraction and relaxation as well as energy production. Intense training and sweat loss can increase the need for magnesium—a deficiency may lead to muscle cramps. Magnesium also supports recovery.

Recommended daily intake (DGE): 300 mg for women.

Good sources of magnesium:

• Whole grains (e.g., oats, quinoa, brown rice)
• Nuts and seeds (e.g., almonds, cashews, pumpkin seeds)
• Legumes (e.g., lentils, beans)
• Green leafy vegetables (e.g., spinach, Swiss chard)

Vitamin D: For Strong Bones and Muscles

Vitamin D is crucial for calcium absorption and supports muscle function. Especially in winter, when sunlight exposure is reduced, there is a higher risk of vitamin D deficiency. A lack of vitamin D can lead to muscle weakness and an increased risk of injuries. It also plays a vital role in bone health, making it particularly important for female runners to prevent stress fractures.

Recommended daily intake (DGE): 800 IU for adults, though higher intake may be needed during winter.

Good sources of vitamin D:

• Fatty fish (e.g., salmon, mackerel, herring)
• Liver (e.g., beef liver)
• Eggs (especially the yolk)
• Fortified foods (e.g., margarine, plant-based drinks)
• Mushrooms (especially UV-treated varieties)

Calcium: For Strong Bones and Muscle Contractions

Calcium is essential not only for healthy bones and teeth but also for muscle function. Women are more prone to osteoporosis due to menstruation and specific life stages (e.g., pregnancy, menopause). Ensuring sufficient calcium intake is crucial, especially for female runners who train on hard surfaces.

Recommended daily intake (DGE): 1000 mg for women.

Good sources of calcium:

• Dairy products (e.g., yogurt, cheese, milk)
• Green leafy vegetables (e.g., broccoli, kale, Swiss chard)
• Nuts and seeds (e.g., almonds, sesame seeds)
• Fortified plant-based dairy alternatives (e.g., soy or almond drinks)

Folic Acid: Important for Cell Health and Recovery

Folic acid (Vitamin B9) is well known for its importance during pregnancy, but it is also essential for all female runners. It supports cell regeneration and plays a role in the formation of new red blood cells. A folic acid deficiency can lead to reduced performance.

Recommended daily intake (DGE): 400 µg.

Good sources of folic acid:

• Green leafy vegetables (e.g., spinach, Swiss chard)
• Legumes (e.g., lentils, chickpeas)
• Whole grains
• Citrus fruits

When Are Supplements Beneficial for Female Runners?

A balanced diet typically provides all necessary micronutrients, making supplements generally unnecessary. However, in some cases, targeted supplementation may be useful, particularly for women who run regularly and train intensely. Supplements can help meet increased nutrient demands caused by physical exertion or specific physiological needs.

• Iron deficiency: Women of childbearing age who menstruate have a higher iron requirement. If an iron deficiency is confirmed, supplementation may be beneficial.
• Vitamin D: In winter or with limited sun exposure, vitamin D supplementation can help prevent deficiencies—but only after a lab test and follow-up control after 8-12 weeks.
• Magnesium: If frequent muscle cramps occur after training or with excessive sweating, magnesium supplementation may support muscle function.

Conclusion: Nutrition as the Key to Health and Performance

For female runners, maintaining a balanced diet that meets their specific needs is essential. Adequate intake of iron, magnesium, vitamin D, calcium, and other micronutrients can not only improve performance but also help prevent injuries and fatigue. Especially during specific life stages (such as menstruation or menopause), nutrition should be carefully adjusted.

Supplements can be a helpful addition, but they should always be taken to address specific deficiencies. It is crucial to consult a doctor before taking any supplements. For vitamin D in particular, supplementation should only be done after a lab test and followed by a control test after 8-12 weeks. Unnecessary supplementation without medical supervision can do more harm than good.

By following these guidelines, you can stay not only strong and healthy but also perform at your best for the long run!