Fuelled to Run:
Essential Nutrients & Supplements Every Female Runner Should Know
By The Women’s Running Collective, with insights from Dr. Jussie
At the Women’s Running Collective, we’re big believers in showing up for ourselves whether that means lacing up for a long run, tuning into how our bodies feel, or giving ourselves the nourishment we truly need.
One topic we’ve been diving deep into lately is nutrition and supplementation not just to boost performance, but to support our energy, recovery, and overall well-being as women who run, parent, work, and juggle all the things.
So we asked our very own Dr. Jussie chiropractor, kinesiologist, and all-round legend to break down the essential nutrients and supplements female runners should consider. Here’s what she had to say.
Magnesium: The Essential Mineral
If you’ve ever experienced cramping, muscle tightness, poor sleep or fatigue, magnesium might be your new best friend. It plays a huge role in muscle relaxation, energy production, and nervous system regulation — all of which are crucial for runners.
Tip: Look for magnesium glycinate or citrate for better absorption, especially if you’re training hard or under stress.
Iron: The Power Behind Endurance
Iron is non-negotiable for women, especially runners. It helps carry oxygen through the blood and supports energy metabolism. Low iron can leave you feeling flat, dizzy, or breathless.
Dr. Jussie says: “Due to monthly cycles and training demands, women are especially vulnerable to iron deficiency. Get your levels checked regularly and consider supplementation if needed.
Vitamin D: Beyond Sunshine
It’s not just for bones. Vitamin D plays a role in muscle function, immunity, and mood regulation. Even in sunny climates, deficiency is surprisingly common.
Tip: A simple blood test can show your levels. Vitamin D3 with K2 is ideal for absorption and bone health.
Omega-3 Fatty Acids: Reduce Inflammation, Boost Recovery
Found in fish oil and flaxseeds, Omega-3s help reduce inflammation, support heart health, and aid muscle recovery.
Dr. Jussie recommends: “If you’re plant-based, make sure to include a quality algal oil supplement to hit your omega-3 needs.”
The Importance of B Vitamins
Think of B vitamins (like B6, B12, folate) as the spark plugs of your energy system. They help convert food into fuel, support brain health, and aid red blood cell formation.
Low B vitamins can result in low energy, mood changes, and sluggish recovery.
Probiotics for Gut Health
Running can sometimes upset digestion, and gut health is directly linked to nutrient absorption, immunity, and even mood. Probiotics can help balance your microbiome and reduce inflammation. Tip: Look for multi-strain probiotics or incorporate fermented foods like sauerkraut, kefir, or kimchi into your diet.
Vitamin C: Small but Mighty
Essential for immune function and tissue repair, Vitamin C also helps with iron absorption — making it a great partner for any iron supplementation.
Include plenty of fresh fruit and veg, and consider a supplement during winter or high-training phases.
Protein: The Building Block of Recovery
We all know protein is key after a run, but getting enough daily protein (especially for women) is vital for muscle repair, hormone health, and immune resilience.
Dr. Jussie says: “Aim for 20–30g per meal, and don’t forget your post-run shake — especially after longer sessions.”
Understanding Collagen
Collagen supports joint health, tendon strength, and skin elasticity — and it declines as we age. Supplementing with collagen (especially Type I and III) can support recovery and injury prevention. Combine it with Vitamin C to enhance absorption.
Creatine: Not Just for Bodybuilders
Creatine is getting serious attention for women — and not just in the gym. It supports muscle strength, brain health, and cellular energy.
Dr. Jussie shares: “Even endurance runners can benefit. It’s especially helpful for recovery and maintaining muscle mass over time.”
Final Thoughts: Supplement Smart
Supplements are just that — a supplement to a nutrient-rich diet, not a replacement. Every woman is unique, so always speak to a healthcare provider before starting something new, and get regular bloodwork to track what your body actually needs.
We hope this helps you feel more empowered to support your body in the best way possible. You’re not just a runner — you’re a woman balancing life, love, and laces. So fuel her well. 💛
Have questions? DM us on Instagram or email us at womensrunningcollective@outlook.com — Dr. Jussie and Hayley love hearing from you!
Stay strong, stay steady — and keep showing up,
The Women’s Running Collective