Recovery — Three Supplements You Should Consider Taking Now

Two days after the Brooklyn Half Marathon and I am feeling strong! Paying attention to recovery and self-care is netting gains in both an improved pace and less post-race discomfort. While there aren’t any magic pills that will keep our bodies from breaking down, supplements can play a huge part in aiding recovery. Here are a few of my personal favorites:

Magnesium

What is it?

Magnesium is a mineral component of hundreds of biochemical processes that take place in your body. These processes include: protein synthesis, blood glucose control, blood pressure regulation and nerve impulses. In short, this stuff is pretty important

Why do you need it?

The 2005–2006 National Health and Nutrition Examination Survey (NHANES) found that more than half of the U.S. population was magnesium deficient. This deficiency can lead to a host of health problems including osteoporosis, hypertension, and even depression.

How do you get it?

The daily recommended dose of Magnesium is 310 to 320 mg/day for adult women and 410 to 420 mg/day for adult men. Dark leafy greens, nuts, fish and avocados are all good sources of Magnesium, but supplements are a cheap and easy way to ensure that you are getting enough. My personal fave is Calm. Since most people are Magnesium deficient, taking too much Magnesium is not likely. However, if you experience symptoms like nausea, diarrhea or an irregular heartbeat, you should stop taking Magnesium and consult a physician.

Fish Oil

What is it?

A supplement derived from the tissue of oily fish such as salmon, anchovies and mackerel. Fish oil contains the polyunsaturated fatty acids (the good kind of fats) EPA and DHA. Studies have shown that Omega-3 fatty acids can reduce inflammation, reduce soreness after exercise, improve cognitive abilities and improve blood flow through skeletal muscle.

Why do you need it?

Fish contains fish oil, right? So why not just cut out the middleman and eat more sushi? The answer is in the quantity of fish you should be eating. The American Heart Association recommends eating fish two to three times per week. Some species, like tuna, are supposed to be eaten less frequently due to high levels of mercury. You can safely take a fish oil supplement every day. Supplements provide the healthy Omega-3s without the harmful levels of mercury found in some fish.

How do you get it?

Like most of my supplements, I get my fish oil online. Beware! All fish oil is not created equal. I love the benefits but loathe the fishy aftertaste of some brands. For the suburbanite readers, Costco also has a great Omega-3 supplement comprised of krill (those little crustaceans that whales eat). As far as dosage goes, follow the recommended dosage provided by the manufacturer of the fish oil supplement you choose. To avoid the common side effect of fishy tasting belches, take your fish oil supplement prior to eating.

Beetroot Powder

What is it?

Exactly what it sounds like! A powder supplement comprised of dried, ground beetroot. Beetroot powder contains nitrates which your body changes into nitric oxide. Nitric oxide is good stuff for endurance athletes.

Why do you need it?

For that sweet, sweet nitric oxide. Nitric oxide dilates arteries and blood vessels, increasing blood flow and oxygen delivery to skeletal muscles. This translates to an increase in strength and endurance. Nitric oxide has also been shown to remove the lactic acid buildup that is induced by exercise. This increases recovery time and mitigates muscle soreness.

How do you get it?

You can either eat A LOT of beets or take a supplement. I prefer the supplement route because I don’t have time to be juicing every day. Also, if beetroot isn’t your favorite flavor, the supplement is much easier to mask when mixed in a smoothie. I buy my beetroot powder online. I opt for pure organic beetroot powder, not the supplements which contain other fillers or supplements. Regarding dosage for pure beetroot powder, starting with half to one teaspoon per day is a good guideline.

As with all supplements, if you have any pre-existing medical conditions or allergies, please consult a physician before beginning a new supplement regiment. I tend to start taking supplements one at a time, starting on the low-end of the dosing spectrum. This enables me to listen to my body, noting if I’m experiencing anything positive or negative. Happy supplementing and cheers (with a big glass of beet juice)!!