THE INGREDIENT RESEARCH CENTER

Click here to see the full Runner’s Daily Complete supplement facts panel.


Our goal in formulating Runner's Daily Complete was to provide a single source for all the recommended supplements a runner needs. Each tablet is made from the highest quality vitamins, minerals, electrolytes and other important nutrients that runners exhaust daily.


Click on any of the runners vitamins and minerals below to learn more information about it or scroll down to learn more.




Vitamin A

Key Benefits:
- Longevity
- Antioxidant
- Immune System

Unlike Vitamin B which passes through our bodies rapidly, vitamin A is stored in our body fat until it’s used. The benefit of this is that you’ll usually have stores of it when needed. However, it also means that if you take high doses (exceeding 15,000 IU daily) for a long period of time, you may accumulate too much of it. In addition, most people who eat an average diet receive near sufficient amounts of this nutrient naturally.


What vitamins do runners need?

Vitamin A is essential for runners who routinely place their bodies under stress because of its beneficial it is believed to be a powerful antioxidant, it has beneficial affects on our immune systems, and it has been used to treat skin conditions.

This fat soluble vitamin also plays a critical role in the maintenance of vision and in combating viral attacks. Other benefits of vitamin A include fighting night blindness, helping to keep our corneas (or covering of the eyes) healthy, and it provides an essential element to our bodies' ability to fight infections.


Synergy of Vitamin A

Vitamin A may increase the body's ability to absorb iron. And, zinc is believed to increase how efficiently vitamin A’s is released in our bodies.

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Vitamin C

Key Benefits:
- Muscle Gain & Recovery
- Longevity
- Antioxidant
- Immune System
- Heart Nutrition For Runners
- Joint Support

Although citrus fruits and some vegetables are a major source of vitamin C, it is one of the least stable runners vitamins that are easily destroyed by oxidation in air, cooking, and processing. In addition, physical stress depletes vitamin C more rapidly which makes it especially important for athletes to ensure they are consuming adequate amounts daily.

What vitamins do runners need?
The most widely taken supplement in the world for its potent immune boosting abilities, most athletes don’t realize that vitamin C is actually one of the most beneficial runners vitamins because it is a powerful antioxidant, supporting the integrity of joints, reducing recovery times and even reducing mild pain and stiffness after runs.

Because of its key role in the growth and repair of many tissues, vitamin C may help the body recover more quickly from intense exercises.  In addition, vitamin C’s role in the formation and maintenance of collagen makes it especially important for strong connective tissue which significantly benefits ligaments, cartilage, joints, skin, bones, and teeth.

Why everyone else takes vitamin C
Vitamin C may also help decrease the production of histamine, which causes ours noses to run and eyes to water relieving not only cold symptoms but allergy symptoms as well.

Other benefits of vitamin C may include lowering blood triglycerides and total cholesterol levels, as well as, helping to protect the body from LDL ("bad") cholesterol. All of these benefits, in addition to its immune-boosting effects, may help reduce the formation of blood clots and improve overall heart health.

Synergy of Vitamin C
Vitamin E and Vitamin C may reinforce each other's antioxidant abilities. In addition, vitamin C may also have the ability to regenerate vitamins A, E and other antioxidants after being oxidized in the body helping to support their antioxidant effects.

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Vitamin D

Key Benefits:
- Energy
- Immune System
- Thyroid Function Support

Sometimes referred to as the "sunshine" vitamin because of how the skin's oils produce it from exposure to the sun's ultraviolet rays, vitamin D is a fat soluble vitamin that is far more important to overall Nutrition for runners than most people realize.  However, getting enough of this vitamin from food isn’t sustainable long term since most foods that contain vitamin D are high in fat (butter, egg yolks, cod liver oil, fatty saltwater fish, etc).

What vitamins do runners need?
In addition to being crucial for a healthy hormonal balance, aiding in metabolization of sugar, and enhancing immune and thyroid functions, vitamin D’s purported ability to help prevent the risk of trauma induced joint concerns is convincing many to supplement their nutrition for runners with this vitamin.

Synergy of Vitamin D
Vitamin D provides the delivery system for calcium and other key runners vitamins and minerals to our bones, joints and teeth.  In fact, taking vitamin D with calcium may increase calcium absorption by up to 65%. 

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Vitamin E

Key Benefits:
- Antioxidant
- Muscle Gain & Recovery
- Cognitive Health
- Heart Health

This fat soluble vitamin appears to be powerfully effective against deterioration of cells and is especially revered for decreasing signs of aging. Usually found in a high quality multivitamin/mineral or antioxidant formula, the natural form (d-alpha-tocopherol) is notably best.

Supplementation with vitamin E may be a powerfully preventative form of therapy. It purportedly aids in many of the body's systems and protects against many of the toxins in our environments, as well as, a wide array of complications that come about from exposure to such toxins.

Unfortunately, it’s almost impossible to get enough vitamin E from food sources alone. That’s because refined or processed foods lack sufficient amounts of vitamin E. And, to make matters worse, foods that do have adequate amounts of this nutrient, such as nuts and oils, are naturally also high in fat and calories. Therefore, supplementation of vitamin E is considered by many to be a necessity.

What vitamins do runners need?
Vitamin E is especially important for runners since they demand so much more from their bodies. One of the most highly acclaimed antioxidants, vitamin E protects us from free radical damage by neutralizing them before they can harm fatty tissue organ cells, such as those found in our heart, liver, and lungs.

Vitamin E may also help diminish muscle fatigue, soreness, and recovery times after workouts. Not to mention, it is believed to improve insulin sensitivity and glucose clearance, which helps transport nutrients into muscle cells, in effect, promoting muscle growth, repair and maintenance.

Finally, vitamin E has powerful heart healthy properties since it may help lower cholesterol, reduce abnormal blood clotting and improve circulation.

Synergy of Vitamin E
When taken in combination with other antioxidants, such as vitamins A and C, vitamin E’s antioxidant properties appear to be enhanced.  Also, selenium appears to improve how efficiently vitamin E is used in the fatty tissue.

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Vitamin B1

Key Benefits:
- Energy
- Antioxidant
- Cognitive Health
- Muscle Gain & Recovery

Thiamin, the first B vitamin discovered (thus B1) is important for practically every cellular reaction in our bodies. Unfortunately, runners generally lack sufficient thiamin amounts since it’s depleted in sweat and consuming high carbohydrate diets. Not to mention it’s also easily destroyed when cooked in food and lost with the use of nicotine, sugar, tannins (found in some wines, coffee and tea), as well as, alcohol.

The problem is that even a minor B1 deficiency creates a lack of stamina (usually the first symptom), followed by irritability and inability to concentrate, pain, fatigue, and muscle cramps. And, as the deficiency gets more severe, permanent damage to the nervous system can occur.

What vitamins do runners need?
Aside from the more commonly touted benefits of relieving stress and improving state of mind and mental focus, thiamin has a reputation for increasing energy levels. That is, thiamin plays a necessary role in helping form ATP (the cell’s “energy currency”) as well as breaking down carbohydrates and fats allowing for the release of energy stores for use by our cells.  Arguably the most important function of Thiamin is in making “acetylcholine,” the chemical messenger that is vital for brain function, as well as, muscle tone for certain organs.

Further, thiamin may also improve muscle gain and recovery times by relieving muscle stress and tension.  And don’t forget, it’s also an antioxidant.

Synergy of B1
Magnesium may aid B1’s conversion into its active form.  Also, vitamin C appears to improve how efficiently B1 is absorbed.

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Vitamin B2

Key Benefits:
- Regenerates Hair, Nails and Skin Cells
- Energy & Endurance
- Longevity

What vitamins do runners need?
Not only is B2 (also called Riboflavin) necessary to ensure optimal health but it is also a major component for the fuel required to run our bodies.  B2 creates accessible energy by helping metabolize carbohydrates, fats, and proteins. B2 also helps aid in the regeneration of our hair, nails, and skin. Finally, B2 is necessary for the production of antibodies and the regeneration of the potent antioxidant glutathione.

Synergy of Riboflavin
B2 is required to activate the important B6 vitamin that helps regulate our "stressed” nervous systems.

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Vitamin B3

Key Benefits:
- Energy & Endurance
- Mental Health

Niacin (also called B3) plays a key role in over 50 functions necessary for our overall health, most notably, the synthesis of estrogen, testosterone and progesterone, as well as, the formation of red blood cells, improved skin health, digestive tract health, improved brain activity and normal nervous system functioning.

What vitamins do runners need?
Stress, illness, injury as well as high consumption of sugar and processed foods may boost the body's need for niacin. Therefore, runners who regularly place greater amounts of physical stress on their bodies and eat more sugar and carbohydrates for energy have a greater need for this nutrient.

In addition, niacin is essential for enhanced energy and endurance since it also aids in the production of enzymes that converts consumed carbohydrates, glucose, and fats into useable energy.  Not to mention, niacin helps the proper use of insulin and also regulates blood sugar levels. 

More recently, B3 has gained popularity with physique athletes since it increases vascularity. That is, it increases the amount of oxygen available to muscle tissue which helps our bodies appear more lean and muscular.

Finally, niacin may also help relieve the symptoms of depression, anxiety, and insomnia, as well as, helping to protect against viruses and other toxic substances.

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Vitamin B6

Key Benefits:
- Cognitive Health
- Longevity
- Joint Support
- Muscle gain

Although found in many foods, B6 deficiencies are becoming more commonplace due to the fact that foods are depleted of this nutrient when processed. In fact, even supposed B6 fortified processed foods have far less B6 than shown. So, during times of increased physical or emotional stress, supplementation of B6 is especially important.

What vitamins do runners need?
Vitamin B6 plays a crucial role in maintaining the availability of energy in our bodies and helps convert consumed proteins into the amino acids that build muscles. That is, B6 makes our muscles capable of working harder than usual thereby supporting lean muscle mass and an increased metabolism. 

B6 may also decrease joint pain and muscle fatigue after intense workouts. Not to mention, B6 plays a vital role in the formation of the “feel good” neurotransmitters serotonin, dopamine, norepinephrine, and GABA. These neurotransmitters are necessary in the regulation of our mental processes, mood, and mental energy levels.

Synergy of Vitamin B6
Zinc, magnesium, and riboflavin all increase how efficiently B6 is absorbed and used.

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Folic Acid

Key Benefits:
- Longevity
- Immune System
- Cognitive Health
- Energy & Endurance
- Heart Health

Folic Acid is a vitamin that is readily destroyed by air and heat as well as improper storage, cooking, reheating and/or processing of foods. To make matters worse, our bodies can only use about a quarter of the available folic acid from foods. Thus, this is a vitamin best taken in supplement form.

Folic acid deficiency is the most common vitamin deficiency in the world. Because all cells are affected, deficiencies can lead to a wide range of symptoms, including poor growth, anemia, depression, insomnia, fatigue, and forgetfulness. In addition, lacking this vitamin can inhibit both muscular and nervous system functions.

What vitamins do runners need?
Despite having a reputation for preventing birth defects, folic acid is definitely not just for pregnant women. Folic acid, a B-complex vitamin, synthesizes DNA and SAMe which enhances our mood and maintain healthy cells as well as their ability to replicate.  Plus, it's necessary for our bodies to metabolize amino acids, the building blocks of protein, and to transform sugars into useable energy. Folic acid also appears to help keep artery walls clear, allowing for easier transport of oxygen rich blood to the heart, and decreasing the risk of clogging.

Synergy of Folic Acid
Vitamin B12 and folic acid works together to synthesize proteins and metabolize amino acids and sugars.

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Vitamin B12

Key Benefits:
- Energy & Endurance
- Longevity
- Improved Cognition

Vitamin B12 or “The Red Vitamin” (due to it being a red crystalline compound) is one of the most complex runners vitamins available. Its capabilities vary from maintaining our nervous system, red blood cells, and energy metabolism to being a building block of DNA, to aiding in the proper functioning of our brains, hearts, livers, and kidneys. B12 is clearly critical for overall health, well being and performance.

Although serious B12 deficiencies are an uncommon occurrence in the average person, runners are another story. A runner's body is taxed by intense endurance exercise and the subsequent nutrient depletion that occurs. B12 is one of many runners vitamins that a runner depletes prematurely. Therefore, supplementation of the proper amounts of B12 is necessary for a runner’s active and healthy lifestyle.

What vitamins do runners need?
B12 is especially important to runners for several reasons: B12 helps in the metabolization and digestion of many nutrients, including iron, carbohydrates, and fats; B12 nourishes the myelin sheathe, an outer covering of our nerves that helps maintain healthy conduction of energy throughout the nervous system, influencing our ability to see, hear, think and move; B12 aids in the normal formation of blood cells that keeps oxygen flowing throughout our bodies; and finally, by aiding the formation of acetylcholine (the powerful chemical neurotransmitter in our brains), vitamin B12 also supports memory and capacity to learn.

Synergy of Vitamin B12
Vitamin B12 and folic acid work together in controlling homocysteine levels.

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Biotin

Key Benefits:
- Energy & Endurance
- Prevents Hair Loss, Strengthens Nails

Biotin is a water soluble B vitamin that was once referred to as vitamin H. Although it is well known and universally used orally for hair loss, brittle nails, diabetes, and mild depression, it also has a capacity to enhance energy production.

What vitamins do runners need?

Biotin is an important component of certain enzymes in the body that break down fats and carbohydrates as well as helps in the conversion of amino acids from protein into blood sugar for energy.

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Pantothenic Acid

Key Benefits:
- Energy & Endurance
- Cognitive Health
- Immune System
- Digestive Health

A water-soluble vitamin, as much as 50% of pantothenic acid (also known as B5) contained in food is lost when processed and cooked.

What vitamins do runners need?
B5 is critical for energy creation since it helps convert ingested fats into usable energy and aids in the creation of an enzyme that is required for energy production called acetyl-coenzyme A. 

Often referred to as the "anti-stress vitamin,” B5 plays a key role in the production of serotonin and acetylcholine which may be helpful in enhancing brain function, as well as, treating migraines, depression, anxiety and stress.

B5 also helps in digestive health, as well as, in boosting the body’s immune system by aiding its natural production of antibodies.

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Calcium

Key Benefits:
- Muscle Gain & Recovery
- Longevity
- Reduces Muscle Cramps, Spasms and Tension

This essential mineral has many significant health benefits including helping muscle contractions, nerve impulse conduction, a regular heartbeat, and healthy cholesterol levels.  On average, Americans consume about 800 mg of calcium per day – a clearly insufficient amount without supplementation. 

How does CALCIUM help runners?
Calcium may help endurance athletes not only increase lean body mass, but also bone-mineral density too.  Not to mention, the structural matrix necessary for strong bones, teeth, and fingernails is also provided by calcium.

Synergy of Calcium
Taking calcium together with vitamin D can significantly increase calcium absorption. In addition, at a ratio of around 2mg calcium for every 1mg of magnesium, calcium is used by the bones more efficiently and helps prevent over-calcification. 

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Magnesium

Key Benefits:
- Improved Cognition
- Muscle Gain & Recovery
- Energy & Endurance
- Immune System

Magnesium is a mineral that is continually being depleted with intense exercise, stress and less than perfect eating habits. Most Americans are already magnesium deficient which means athletes are at an even greater risk for deficiency. In fact, nearly 90% of Americans aren’t getting enough magnesium to sustain an active lifestyle.

A magnesium deficiency can cause a multitude of complications including muscle cramping, fatigue, irritability, insomnia, poor memory, decreased learning ability, high blood pressure, increased risk of kidney stones, and many others.

How does MAGNESIUM help runners?
Magnesium is most typically used by runners to prevent muscle cramping; to enhance muscle and nerve functioning; relieve tight, sore muscles; and help improve bone density.  In addition, magnesium aids in the conversion of glycogen (our sugar reserves) to energy in helping to sustain daily workouts.

Magnesium also plays an important role in blood sugar and hormone regulation, as well as, helping in overall health because of its ability to stimulate insulin release. Last but not least, magnesium enhances the proper functioning of our brains; that is, improved memory, concentration, and overall mental stability.

Synergy of Magnesium
Vitamin B6 combined with magnesium helps increase magnesium absorption within cells.  In addition, magnesium works hand in hand with calcium to keep muscles functioning properly and to help relieve cramping.

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Zinc

Key Benefits:
- Muscle Gain & Recovery
- Longevity
- Energy & Endurance
- Increased Antioxidant activity
- Immune System

From muscle protein synthesis and cell growth to healing wounds, zinc is likely involved in more functions than any other mineral. However, unfortunately for runners, zinc is a mineral that is easily depleted with exercise.

How does ZINC help runners?
Many endurance athletes have low serum zinc concentrations that can lead to vulnerabilities to infections and inadequate wound healing when injured. And, since zinc is required for various crucial energy metabolism enzymes, low zinc levels may lessen endurance capacity, as well as, energy levels.

Zinc is believed to stimulate SOD, the primary antioxidant enzyme produced in our bodies that protect nerve cells against the ravaging effects of the unstable and damaging molecules called free radicals. As we all know, endurance exercises create extra free radicals in the body. SOD plays a critical role in safeguarding against the cellular damage from free radicals that can lead to many present health concerns, as well as, significant concerns down the line.

Zinc is also immersed in practically every immune function the body possesses. With low zinc levels, come low levels of T cells, certain white blood cells and others that are absolutely essential for a healthy immune system. Plus, as shown by the rise in zinc lozenges, zinc appears to have powerful antiviral properties.

Synergy of Zinc
Zinc combined with magnesium is believed to have the synergistic effect of enhancing strength and endurance.

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Selenium

Key Benefits:
- Increased Antioxidant activity
- Longevity
- Immune System
- Fights Inflammation

Selenium is one of those critical runners vitamins that most of us are deficient of without even knowing it. Selenium intake in our diets depends largely on the amount of selenium in the soil from which our vegetables and fruits come. And, considering that selenium in much of our soil has slowly been depleted, there is a much higher likelihood for deficiencies. To make matters worse, processing foods will also remove much of its inherent selenium. This selenium problem is significant when considering that symptoms of deficiency include increased risk of cancer, heart problems, sore muscles, as well as a higher rate of asthma, sterility, and exhaustion.

On a good note, supplementing a diet with selenium may benefit even those with normal levels of this mineral in their blood.

What vitamins do runners need?
A trace mineral that is usually found in high quality antioxidant formulas, selenium is used by our bodies to create "glutathione peroxidase" a powerful antioxidant that is essential for healthy immune functioning and may protect cells from aging and natural degeneration. In addition, selenium may also be beneficial against inflammation as well as being able to protect against the damaging effects of ultraviolet light.

Synergy of Selenium
Combining selenium with vitamin E may result in a dramatic increase in antioxidant effects.

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Copper

Key Benefits:
- Muscle Gain & Recovery
- Energy & Endurance
- Increased Antioxidant activity

Copper is easily lost in sweat and necessary for many functions, therefore the purpose of supplementation is mainly to safeguard against deficiency. Copper deficiencies can lead to a number of symptoms, including anemia, impaired respiratory function, high cholesterol levels, osteoporosis, rheumatoid arthritis, and general weakness.

How does COPPER help runners?
Copper is necessary for two very important enzymes in the body: SOD and lysil oxidase. SOD is important because it is the most powerful antioxidant the body has for fighting the excess deadly free radicals created from endurance exercises. And, lysil oxidase, is necessary for collagen and elastin formation. Collagen is a protein necessary for bone health repair and elastin is a connective-tissue protein.

Not only is copper necessary for the production of our bodies’ key energy producer (ATP), copper is also necessary for iron utilization which helps in avoiding fatigue, muscle weakness and for increased energy.

Synergy of COPPER
Copper ensures healthy delivery of oxygen to our red blood cells by supporting iron.

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Manganese

Key Benefits:
- Muscle Gain & Recovery
- Longevity
- Increased Antioxidant Activity
- Energy
- Fights Inflammation

How does manganese help runners?
Easily depleted, manganese is an essential mineral for energy production and metabolization of foods. Although manganese is most commonly used to aid the healing of sprains, strains, and other inflammations, it's also necessary for the proper functioning of energy production, blood sugar control, and thyroid function as well as protein metabolism.

In addition, manganese helps in the proper functioning of the powerful antioxidant enzyme called SOD which helps protect our bodies from the free radical damage and inflammation that comes about from the additional oxygen intake of running.

Synergy of Manganese
Manganese is essential for the body’s utilization of vitamins E, C, and the B’s.

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Chromium

Key Benefits:
- Energy & Endurance

Strenuous exercise can deplete chromium reserves in our bodies. Perhaps this is why almost 25% of Americans are chromium deficient and showing symptoms of anxiety, physical fatigue and mental lethargy. This deficiency has also been shown to contribute to such health concerns as diabetes, obesity, and low blood sugar.

What mineralls do runners need?
As of late, chromium has become favored among runners and nutritionists for its impressive ability to aid proper carbohydrate metabolism. That is, the process of converting carbohydrates we eat into energy. Chromium also plays an important role in the proper functioning of insulin, a natural hormone, which stores sugars from consumed carbohydrates in the cells to be used for energy.

Synergy of Chromium
Niacin and vitamin C may enhance the efficiency for which chromium is absorbed.

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Potassium

Key Benefits:
- Energy & Endurance
- Muscle Gain & Recovery

Depleted in sweat, potassium is especially important for runners since deficiency may result in symptoms that range anywhere from fatigue to severe muscle cramping.

How does potsssium help runners?
Probably the most important electrolyte, potassium is necessary for regulating our bodies’ water balance. This function is significant considering that the human body is made of 70% water. In addition, potassium also plays an important role in regulating blood pressure, muscular contractions and nerve function.

Potassium deficiency
Although a diet rich in leafy greens may supply our bodies with sufficient potassium, few of us eat such a diet. In fact, the average American diet is believed to supply only a fifth of the potassium we require. Not to mention, the potassium we sweat when exercising.

The symptoms of a Potassium deficiency includes mild to moderate fatigue and severe cramping during intense activity/exercise. Low levels may also impair glucose metabolism and lead to elevated blood sugar. Symptoms of longer term chromium deficiency include dry skin, acne, slow reflexes, constipation, depression, water retention, cognitive impairment, chills, mental confusion, heartbeat fluctuations, insatiable thirst, nervousness, insomnia, weakness, headaches, and desire to avoid social situations to name a few.

Synergy of Potassium
Potassium and sodium (another electrolyte) work hand in hand. When our muscles contract, potassium leaves the cells and sodium enters which explains the term "sodium potassium pump."  Also, magnesium helps maintain potassium levels in the cells.

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Chia Seed

Key Benefits:
- Omega 3
- Muscle gain
- Antioxidant
- Endurance

What nutrients do runners need?
Containing even more antioxidants than blueberries, chia seed is gaining tremendous popularity among endurance athletes. In addition to having rich antioxidant properties, chia seed is the richest vegetable source for omega-3 fatty acids which is necessary to help emulsify and absorb fat soluble runners vitamins (A, D, and E). Chia seed is digested and absorbed easily which results in fast transport to muscle tissue for subsequent utilization by cells. That is, this increased efficiency during regeneration of muscle tissue after workouts helps improve muscle gain.

In addition, chia seed has the ability to slow down the conversion of carbohydrates into sugar which may offer improved endurance. We all know that carbohydrates provide a major source of energy for the body. Prolonging the conversion of consumed carbohydrates into sugar stabilizes metabolic changes, regulates surges of sugar highs and lows, and creates a longer duration of fueling effects.

Synergists
Chia seed contains boron, a mineral that acts as a catalyst for the absorption and utilization of calcium by our bodies.

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Decaffeinated Green Tea Extract

Key Benefits:
- Antioxidant
- Energy & Endurance
- Longevity
- Anti-Viral properties
- Heart Health

How does GREEN TEA EXTRACT help runners?
In addition to the more commonly known benefits of increasing energy, endurance and enhancing longevity, green tea extract also provides a rich source of plant based antioxidants.

Intense exercise increases free radical activities in our bodies. Green tea extract (ECGC) provides a potent antioxidant to fight these free radicals thanks to a molecule it contains called “catechins.” 

In addition, green tea extract is also believed to activate the body’s natural immune cells which help to scavenge for and fight off bacteria, and flush out toxins.

Last but not least, green tea demonstrates heart-healthy blood pressure lowering properties by improving the ratio of LDL "good" cholesterol to HDL "bad" cholesterol.


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Rhodiola Rosea Extract

Key Benefits:
- Strength
- Endurance
- Antioxidant
- Adaptogen
- Mental Health

Used by the Vikings to boost strength and endurance, Rhodiola has also been used for centuries in Russia, Norway, Sweden, and Iceland to treat fatigue, infections, nervous system disorders, and to boost fertility.

How does RHODIOLA help runners?
Rhodiola’s antioxidant health benefits purportedly originate in the organic acids and flavonoids it contains. Believed to be an adaptogen, rhodiola naturally helps body and brain cells resist and “adapt” to physical, chemical, and environmental stress. In addition, rhodiola aids in the stabilization of the body’s immune systems, as well as, certain hormone levels.

Rhodiola may also naturally increase levels of the “feel good” chemicals dopamine, tryptophan and norepinephrine.


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Co-Enzyme Q10

Key Benefits:
- Energy and Endurance
- Antioxidant

CoQ10 is gaining a lot of attention in Western medicine.  In fact, many advocates of this coenzyme believe that it may soon be considered an "essential fat soluble vitamin" because of its impressive capabilities as an antioxidant.

How does CoQ10 help runners?
This vitamin-like nutrient has significant benefits.  Not only is CoQ10 a very potent antioxidant that protects from the potentially harmful effects of free radicals, it also provides a key role in energy production.

ATP (adenosine tri-phosphate) is an energy source that every cell in the body uses. CoQ10 aids in the complex process of producing useable energy by helping transform consumed food into ATP. Essentially, a cell without CoQ10 is like a car with a flat tire.

Unfortunately, cooking and processing foods destroys natural CoQ10 which is why supplementation is generally the best plan.

Synergy of CoQ10
Vitamins C and E may enhance CoQ10’s efficiency and help preserve its antioxidant properties. In addition, CoQ10 is believed to work together with niacin to support circulation. 


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American Ginseng Extract

Key Benefits:
- Energy
- Endurance
- Immune system
- Antioxidant activity
- Adaptogen

Also known as “panax” which literally translates to “cure all,” ginseng is the most famous Chinese herb to date and has been used in China for over 7,000 years. It’s no surprise that this herb has come to symbolize health, strength, and long life for so many. As an "adaptogen," ginseng aids the body in adapting to whatever daily life exposes it to.

How does GINSENG help runners?
Among athletes, ginseng can purportedly delay mental and physical fatigue, increase energy levels and improve performance. Ginseng accomplishes this by enhancing the absorption of oxygen, increasing blood circulation, and perfecting the body's ability to regulate blood sugar.

In addition, long-term use of ginseng may inhibit the natural age related decline in immunity and help to balance “stress hormones,” thereby counteracting the effect stress has on the body. Although consuming regular amounts of ginseng may help the body relieve stress and fatigue, excess amounts may actually have the effect of sedation.

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Ginkgo Biloba Leaf Extract

Key Benefits:
- Antioxidant
- Improved Cognition
- Longevity
- Increased blood circulation

Used in China for over 5,000 years, ginkgo biloba is highly revered for its ability to improve circulation and enhance memory. Although it is renowned for addressing the mental decline often accompanying increased age, ginkgo's ability to improve blood flow and oxygen to the brain is not only reserved for the elderly.

How does GINKGO BILOBA help runners?
Many athletes utilize ginkgo for its potential to boost training intensity, as well as, mind muscle connections. In addition, ginkgo is a powerful brain antioxidant whose ability to increase levels of dopamine (a brain chemical that helps transmit information) benefits all of us regardless of age.

How does GINGKO BILOBA work?
Ginkgo essentially functions by improving nutrient and oxygen rich blood flow throughout the body and especially to the brain. This increase in circulation accounts for gingko's reputation for improving focus, alertness, and memory.

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Glucosamine

Key Benefits:
- Joint Pain relief
- Muscle Gain & Recovery
- Fights Inflammation

Less than perfect nutrition for runners, injuries, everyday wear and tear, and simple aging can dry out our cartilage and break down our ligaments and tendons, making our joints especially vulnerable to injury. Maintaining healthy joints is a necessary component of a pain free and active lifestyle. If you have any joint pain or you suffer from an old sports injury, glucosamine may be your answer.

How does GLUCOSAMINE help RUNNERS?
Glucosamine is a naturally occurring nutrient that is a major component of cartilage, the shock absorbing tissue that acts as a cushion between joints. Repeated impact and strain on our joints, such as that caused by running, may deplete healthy connective tissue and produce a painful overuse syndrome. Glucosamine may actually repair and regenerate damaged or strained cartilage as well as connective tissues in our bodies. And, glucosamine may also reduce inflammation.

How does GLUCOSAMINE work?
Although cartilage is made up of two-thirds water, it’s unable to retain it. Over time, our cartilage dries out and our bones grind together with each movement, ultimately causing pain and injury. Glucosamine attracts and holds water, as well as, other nutrients within the cartilage to help keep it healthy and resilient. 

Synergy of GLUCOSAMINE
Because they are so similar in mechanism and structure, glucosamine and chondroitin sulfate are believed to work more effectively together to help fight inflammation, help restore joint nutrition for runners, and even relieve damage to connective tissue.


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MSM

Key Benefits:
- Improved Recovery Times
- Energy & Endurance
- Joint Support
- Fights Inflammation

How does MSM help runners?
Often included in a high quality joint-nutrition for runners formula, MSM may effectively inhibit the cause of joint pain and inflammation at the root of the problem instead of simply acting as a band-aid to mask the symptoms. This is believed to be thanks to MSM’s ability to restore flexibility and permeability of the cell walls keeping them balanced. Essentially, the pressure buildup of toxins that causes pain and inflammation is prevented.

In addition, MSM may help alleviate muscle cramps, promote joint nutrition for runners and improve recovery times after runs due to its purported aid in the formation of collagen, an essential nutrient for joint and muscle health. Not to mention, MSM may be one of the most potent anti-inflammatories available without a prescription.

Finally, MSM may also effectively aid in the proper metabolism of carbohydrates used for energy by helping glucose uptake in cells.

Synergy of MSM
In combination, glucosamine, chondroitin, and MSM are believed to relieve joint pain and improve joint nutrition for runners. And, vitamin C with MSM may improve skin health, as well, as help relieve allergy symptoms.

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Chondroitin

Key Benefits:
- Joint Nutrition For Runners
- Muscle Gain & Recovery

Everyday wear and tear, old sports injuries, improper nutrition for runners, and even natural aging all take their toll on joints. Chondroitin sulfate acts as a lubricant which helps our cartilage stay healthy and flexible enough to absorb impacts from the daily high-impact or physically stressful activities like running. 

How does CHONDROITIN help runners?
The problem with cartilage is that it can’t attract and hold water and nutrients on its own. Chondroitin is one of several minerals that may resolve this problem while also allowing other molecules to move freely through the cartilage.  In effect, chondroitin sulfate may effectively help achieve virtually pain-free mobility by halting the premature breakdown of cartilage and restoring function to damaged joints.

In fact, even after cartilage or bones are damaged, chondroitin may help regenerate the connective tissues allowing them to be more flexible and also stronger. This likely explains chondroitin’s benefits to our muscles and recovery times.

Thus, chondroitin is especially well suited for athletes who enjoy physically stressful repetitive sports who may or may not occasionally suffer from joint pain or bone injury as a result.

Synergy of Chondroitin
Chondroitin works synergistically with glucosamine and MSM. In addition, chondroitin works with vitamin C to help the body regulate and produce collagen in connective tissues.


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White Willow Bark Extract

Key Benefits:
- Fights Inflammation
- Antioxidant
- Immune System

White Willow Bark dates back thousands of years when patients were advised to chew on the bark to remedy inflammation and fever. Most commonly used in China and Europe, willow bark is still used today for inflammatory conditions and headaches.

How does WHITE WILLOW BARK help runners?
White willow bark contains a substance similar in function to aspirin only without the negative side effects called salicin. Many believe that salicin is responsible for the pain relieving and inflammation fighting effects of white willow bark. More interestingly, salicin was used in the 1800’s to help develop aspirin.

In addition to its anti-inflammatory and pain relieving properties, white willow bark contains antioxidants, as well as fever reducing and immune boosting properties.


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Bromelain

Key Benefits:
- Muscle Gain & Recovery
- Fights Inflammation

Bromelain is an enzyme found in pineapple stems that is not only an impressive aid in digesting proteins but may also have safe, natural anti-inflammatory properties for deep muscle injuries and bruises.  Essentially, bromelain helps reduce pain and swelling caused by strains, sprains and muscle injuries.

How does BROMELAIN help runners?
Bromelain is a nutrient that is especially helpful for athletes because of its purported ability to battle inflamed muscles and joints, as well as, in relieving aches and pains both during and after intense workouts. In addition, bromelain may effectively increase nutrient absorption and help in the digestion of proteins, one of the building blocks for muscle tissue. 

Bromelain’s key to reducing swelling and healing damaged muscle tissue lies in its ability to help break down "fibrin," a compound involved in clot and scar formation.

Bromelain is also an effective digestive aid.  Proteins require more digestive effort than carbohydrates. Bromelain works in tandem with our bodies own digestive enzymes to help break down proteins and release more usable amino acids into our bodies, allowing for enhanced muscle gain and recovery.

Synergy of Bromelain
Turmeric and bromelain are believed to work well together in reducing inflammation.  In addition, magnesium may increase bromelain’s efficiency.


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Turmeric Rhizome Powder

Key Benefits:
- Fights Inflammation
- Antioxidant

Native to India and tropical areas of Asia, you may recognize turmeric as the bright yellow hue in curry powder. It's also the ingredient that makes American style mustard so yellow.

How does TURMERIC help runners?
Although turmeric has a multitude of uses, as shown through its popularity the world over, it’s most useful for runners because of its inflammation fighting qualities and antioxidant abilities. 

As you know, overuse inflammation from running can be the start of numerous painful knee and joint problems. Turmeric contains naturally occurring substances called cyclooxygenase inhibitors that purportedly help block inflammation before it begins. 

In addition, turmeric also contains many antioxidants. You’ll likely recognize the more common antioxidants, for example vitamins C and E, along with several of the carotenoids. However, you may not recognize the lesser known but more effective antioxidants such as curcumin and other related compounds called curcuminoids.


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Quercetin

Key Benefits:
- Fights Inflammation
- Energy & Endurance
- Antioxidant
- Mental Nutrition For Runners

How does QUERCETIN help runners?
Like many other compounds in the flavonoid family, quercetin is a purported inflammation suppressor. And, although included in most nutritional supplements for this natural ability to combat inflammation, quercetin also shows properties of antihistamines, antioxidants, as well as, improved energy and endurance.  That is, quercetin may effectively improve endurance and energy production through increased oxygen absorption and by increasing the production of mitochondria particularly in brain and muscle cells. 

Also, it’s common knowledge that exercise releases “feel good” chemicals (dopamine) into the brain which helps improve our mental health. Quercetin increases this dopamine response by inhibiting adenosine receptors in the brain.  Ultimately, this action enhances our feelings of well-being while running.

How else can Quercetin benefit us?
Found in the skins of colorful fruits such as apples, red onions, red grapes, cherries and raspberries, quercetin also assists in the production and maintenance of collagen, the building block of skin tissue.  Adequate amounts of quercetin helps skin retain its elasticity, thus preventing and reducing skin sagging and wrinkles.  A double skin benefit is the ability of quercetin to purportedly block free radical damage to skin. 

Synergy of Quercetin
The primary synergist of quercetin is Bromelain, a digestive enzyme found in pineapples that assist in the absorption of quercetin. When paired with this potent substance, quercetin becomes a powerful weapon against overuse inflammation and an effective performance-enhancing compound. In addition, quercetin enhances the action of vitamin C, another antioxidant.


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Boswellia Extract

Key Benefits:
- Fights Inflammation
- Joint support

Boswellia is another ancient herb with over a thousand years of treating conditions.

How does BOSWELLIA help runners?
Boswellia has a long history as a safe and effective mild inflammation fighter that can help alleviate pain and stiffness while also enhancing mobility.

Boswellia contains compounds called boswellic acids that can purportedly inhibit the enzymes that induce pain and inflammation in the body. And thus may produce therapeutic effects similar to ibuprofen or aspirin only without the negative side effects.

In addition, and possibly more important for runners, boswellia may also effectively help prevent the deterioration of cartilage and joint tissue.


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Ginger Rhizome Extract

Key Benefits:
- Digestive aid
- Fights Inflammation
- Antioxidant

Used for thousands of years and known in ancient times as “the universal medicine,” ginger is still one of the most common go to ingredients for many health benefits.

How does GINGER help runners?
Other than the more common uses of providing relief from nausea and vomiting, ginger has long been used in traditional medical practices to reduce inflammation. Although not completely understood, ginger contains multiple fat and water soluble phytonutrients that help reduce inflammation.

What else can Ginger help with?
Although ginger has received the most acclaim for its role in quelling motion sickness, it is also particularly effective for digestive ailments. That is, ginger root contains “gingerols,” a potent class of compounds that provide digestive relief by inhibiting intestinal spasms. Also, its chemical compounds aid digestion by increasing the muscle contractions that move food through the intestine.

In addition, ginger benefits the cardiovascular and nervous systems via numerous anti aging constituents.


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Cordyceps Sinensis

Key Benefits:
- Energy & Endurance
- Vitality
- Immune System
- Increased Antioxidant activity
- Adaptogen

Used in China for centuries, cordyceps is considered the top herb for restoring energy and quality of life.  Originally used by elite athletes, cordyceps is now being embraced by active people the world over looking to enhance not only endurance but energy and vitality.

Cordyceps first came to the attention of Western runners in 1993 when China’s Coach Ma used it to break nine world records in the World Outdoor Track and Field Championships in Germany.  Subsequently, cordyceps became popular among many other athletes for its ability to benefit cardiovascular and immune functioning, in addition to, improved energy, vitality and endurance.

How does CORDYCEPS help runners?
Cordyceps’ purported benefit of increasing energy comes from its ability to increase levels of ATP (a cell’s major energy molecule). In addition, it is believed to increase oxygen uptake efficiency which helps lower levels of blood sugar. Not to mention, cordyceps also helps performance because it is believed to boost levels of glucose processing enzymes in the liver which may provide muscles with additional glucose.

In addition, cordyceps may improve vitality and immunity by increasing the enzyme activity of red blood cells and increasing blood cell production in bone marrow.


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Lycopene

Key Benefits:
- Antioxidant

Part of the caratonoid group of substances, lycopene is responsible for the bright red color in tomatoes and other colorful foods. 

How does Lycopene help runners?
Lycopene is one of those all-round good runners vitamins that are becoming pervasive in multivitamins.  Lycopene’s claim to fame is its strong antioxidant capabilities that are purportedly double that of beta-carotene.

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Royal Jelly

Key Benefits:
- Longevity
- Energy
- Fights Inflammation
- Heart Nutrition For Runners

How does ROYAL JELLY help runners?
Why are queen bees bigger, more productive, and longer lived than worker bees?  It is believed to be due to their diet of royal jelly. Royal jelly may be a powerful enhancer of fitness, health, and longevity. And, royal jelly may also help increase longevity and increase performance too.

In addition, royal jelly contains enzymes and acetylcholine that may lower both fats in the blood and cholesterol levels, which in turn normalizes HDL and LDL that helps slow the build up of plaque in blood vessels.  Last but not least, compounds in royal jelly may also effectively reduce inflammation.


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