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From Fellrnr.com, Running tips
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* '''Multivitamin.''' I'd like to be able to get all of my vitamins and minerals from my food, which is the best source. However, modern food production methods mean that food is not as nutritious as it could be. Issues such as the Selenium depletion in the soil leading to Selenium deficiency which is linked to higher cancer rates are disturbing. I therefore take a good multivitamin & mineral. The quality of a supplement is important in two ways. Firstly, there are concerns that some supplements do not contain the stated amounts, so go for a supplement that has external verification such as USP<ref name="USP"/> or similar<ref name ="NatureP"/>. The second issue is that cheaper supplements contain minerals in forms that are not easily absorbed by the body, making them useless. Supplements with minerals in the Oxide form (e.g. Magnesium Oxide) should be avoided. An amino acid chelate is a good option for minerals. I take Nature’s Plus Source Of Life<ref name ="Multi"/>.
* '''Vitamin C.''' There is a lot of controversy over vitamin C supplementation. My reading<ref name ="VitC"/>. leads me to believe that humans benefit from large quantities of vitamin C. The rationale is that Vitamin C is produced by virtually all mammals at quantities far higher than our typical intake. I normally take 1,000mg of vitamin C divided into two doses. Vitamin C can produce digestive upsets, so if you decide to take extra Vitamin C, build up your intake over time.
* '''Magnesium.''' I think that runners should increase their magnesium<ref name="mag"/> intake through supplementation. We sweat out more Magnesium than sedentary individuals, and Magnesium is critical for performance. Magnesium has also dramatically improved my migraines, and I've been told of similar success by others migraine suffers that have tried it. It is critical that you take the right form of Magnesium. As noted above, different types of minerals like Magnesium are hard to absorb in some forms. Magnesium Oxide is so hard to absorb, it is used to flush out the digestive system. The best form of Magnesium is Magnesium Orotate. See [[Magnesium, my favorite micronutrient|Magnesium]].
* '''Organic Food.''' I'd like to eat more organic food than I do, but it is often cost prohibitive or unavailable. Trying to buy organic alternatives to foods that contain the highest levels of pesticides and herbicides offers the best value for money. The dirty dozen<ref name="Dirty12"/> shows the foods that are best to avoid and where you should look to get organic. The list includes Apples, Celery, Spinach and Lettuce, all of which are important foods when losing weight.
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