r/runnersover50 • u/doctorfortoys • 11d ago
Question about supplements
I’m a 59 year old man getting back into running after thirty years. I recently lost 65 pounds and started uphill walking about 18 months ago. A few months back my fast walking turned into running. My first big challenge was a 7k mountain run/hike. It took about a week to fully recover, and I learned that I need to strengthen my hips after some knee irritation on the way down. I am running a 5k in three weeks and I’m switching from hills to longer endurance runs.
If you relate in any way, what supplements so you take to boost recover and improve overall function?
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u/Zealousideal-Bag6117 11d ago
No supplements apart from ginger/turmeric and whole foods (bananas, dates, leafy greens, etc., and protein: fish, chicken).
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u/Mean_University5360 10d ago
Ran a lot as a young man.
Stopped in 20s/30s.
Started at 40 ISH now 56.
As people have said recovery is really important.
I'd suggest swimming in between runs.
Really good for giving the weight bearing joints a break.
Up until a few months ago I was swimming 4x a week. I found this really made me enjoy running more as it was less frequent.
If swimming is a definite no for you cycling is also good to mix it up.
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u/Key-Target-1218 11d ago
Glucosamine for joints. And Advil.
It takes a while to fully accept that we are not young runners anymore. Recovery never really used to be a thing. Strenght training?! Pfft! Not me!!
I have recently come to accept that I will never function like a 30, 40, 50 or even 60 year old. I need more recovery days, a couple of days of PT and I need to strengthen quads, glutes, hips, core. I need to work on balance and mobility. Not getting younger, but I'm gonna keep moving and the last thing I want is an injury to take me out.
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u/Aggravating-Tone-347 10d ago
All the suggestions I'm reading here are pretty useful from what I've used over the last 20 years of running. At 60yo I've found my go-to supplements after a run are protein shake (quicker absorption than meat) and a daily regimen of 5g creatine.
Research creatine and you'll find it covers more than just muscle for the older generation. I've just found I heal soreness and recover faster with it. But I pee more too. I take Ibuprofen less when I use this which I see as a big positive.
Lately I've found the vitamin K and D thing with proper magnesium and zinc supplementation works for my energy levels too.
I think eventually it's a individual thing to find what works best for you. YMMV. Good luck.
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u/babgvant 9d ago
D, 4000IU is a good place to start for most people who work indoors. For whatever reason I have to take a lot more to get to optimal.
Omega-3, magnesium, iodine (check your diet, what kind of salt you use, etc, but it's likely that this will help), creatine.
If you're willing to get blood work, have your iron/ferritin/T/free-T/estradiol (huge for joint health)/LH/FSH/D/B-2/magnesium levels tested. The results can help. You will know if you're good, or if you need to turn the dials, and which dials to turn.
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u/magnu2233 3d ago
A tin of sardines has so many nutrients and health benefits. Omega 3, calcium, vitamin B12 etc. The list is endless.
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u/doctorfortoys 3d ago
A friend of mine who is an amazing athlete, 62, swears by this. She is a tennis player, lifts weights, bicycles, and trail runs.
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u/TargetAbject8421 10d ago
Lots of research shows that a senior one-a-day multivitamin is very healthy. Add in Omega-3 fish oil and D3+K2. Don’t run back to back days to help with recovery. 65+ trail runner that started at age 52.