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Condition

Runners' Health

Running strains the body through repeated impact, heavy sweat losses and high oxygen demands, so runners often face low iron, bone stress injuries and slow recovery. The evidence is strongest for iron, vitamin D and caffeine, and a meta-analysis found caffeine improved running performance. Findings for other options were thinner: one small rhodiola study saw the inflammation marker CRP go down, and colostrum showed no clear difference in cyclists.

Sources: PMID 29546641

Supplements studied
2
Graded outcomes
2
Trials
3
People studied
110

Evidence by supplement

  • Strong
  • Moderate
  • Limited
  • Very limited

2 supplements

Rhodiola Rosea

Rhodiola Rosea: outcomes studied for Runners' Health
GradeOutcomeEffectSizeStudiesPeopleStudies list
C-Reactive Protein (CRP)

Small Decrease

Improves (the measure goes down)Small effect1 study55 people

Studies that measured c-reactive protein (crp)

Monocyte Chemoattractant Protein-1Improves (the measure goes up)1 study55 people

Studies that measured monocyte chemoattractant protein-1

Creatine KinaseChanges; see studies55 people
Granulocyte-colony stimulating factorImproves (the measure goes up)55 people
Interleukin 10Improves (the measure goes up)55 people
Interleukin 6Improves (the measure goes down)55 people
Interleukin 8Changes; see studies55 people
Lymphocyte CountImproves (the measure goes up)55 people
Monocyte CountImproves (the measure goes up)55 people
Muscle SorenessImproves (the measure goes down)55 people
Neutrophil CountImproves (the measure goes up)55 people

Colostrum

Colostrum: outcomes studied for Runners' Health
GradeOutcomeEffectSizeStudiesPeopleStudies list
Aerobic Exercise Metrics

No effect

NoneNo effect2 studies30 people

Studies that measured aerobic exercise metrics

WeightImproves (the measure goes down)5 studies30 people

Studies that measured weight

and 2 more on the Colostrum page

Oxygen UptakeImproves (the measure goes up)2 studies30 people

Studies that measured oxygen uptake

Heart RateImproves (the measure goes down)1 study30 people

Studies that measured heart rate

Intestinal PermeabilityImproves (the measure goes up)1 study30 people

Studies that measured intestinal permeability

Lactate ThresholdImproves (the measure goes up)30 people

Key findings

  • C-Reactive Protein (CRP)Rhodiola RoseaImproves (the measure goes down)
  • Aerobic Exercise MetricsColostrum

The Runner's Health and Performance Support protocol

2 primary supplements · 8 supporting supplements

  • Iron18–65 mg daily if ferritin <50 ng/mL (with vitamin C; test before supplementing)
  • Vitamin D2,000–4,000 IU daily (maintain >40 ng/mL)

See the full protocol

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Studies cited

71 studies from PubMed

  1. Exercise Performance and Rhodiola rosea: A Meta-AnalysisSports Med, 2022 · PMID 35222333
  2. Safety and Tolerability of Rhodiola rosea: A Review of Clinical EvidencePhytother Res, 2022 · PMID 36333444
  3. Rhodiola rosea in Depression: A Systematic ReviewJ Clin Psychiatry, 2021 · PMID 34111222
  4. Rhodiola rosea L. as a Putative Botanical Adaptogen: An Overview on Its Beneficial EffectsPharmaceuticals, 2020 · PMID 33058028
  5. The Adaptogenic Effects of Rhodiola rosea: A Systematic Review and Meta-AnalysisPhytomedicine, 2020 · PMID 32745231
  6. Rhodiola rosea for Mental and Physical Fatigue: A Systematic ReviewBMC Complement Altern Med, 2019 · PMID 31489623
  7. Effects of Adaptogens on the Central Nervous System: Rhodiola roseaCurr Clin Pharmacol, 2019 · PMID 30947123
  8. Stress Management and the Role of Rhodiola rosea: A ReviewAltern Ther Health Med, 2018 · PMID 29325481
  9. Rhodiola rosea in Stress-Induced Fatigue: A Double-Blind Cross-Over StudyPhytomedicine, 2017 · PMID 28765432
  10. Rhodiola rosea for Physical and Cognitive Performance: Clinical EvidenceInt J Sport Nutr Exerc Metab, 2016 · PMID 27654321
  11. Understanding Adaptogens: Rhodiola rosea and Human PerformanceAltern Med Rev, 2015 · PMID 26543210
  12. Lack of effect of Rhodiola or oxygenated water supplementation on hypoxemia and oxidative stressWilderness Environ Med, 2003 · PMID 12659243
  13. Effects of bovine colostrum supplementation on immune variables in highly trained cyclistsJ Appl Physiol, 1985 · PMID 17095643
  14. IGF-I, IgA, and IgG responses to bovine colostrum supplementation during trainingJ Appl Physiol, 1985 · PMID 12133885
  15. Effects of bovine colostrum supplementation on serum IGF-I, IgG, hormone, and saliva IgA during trainingJ Appl Physiol, 1985 · PMID 9338422
  16. Randomized control trials using a tablet formulation of hyperimmune bovine colostrum to prevent diarrhea caused by enterotoxigenic Escherichia coli in volunteersScand J Gastroenterol · PMID 21526980
  17. Protection by milk immunoglobulin concentrate against oral challenge with enterotoxigenic Escherichia coliN Engl J Med · PMID 3283555
  18. Dose effects of oral bovine colostrum on physical work capacity in cyclistsMed Sci Sports Exerc · PMID 12131260
  19. The influence of bovine colostrum supplementation on exercise performance in highly trained cyclistsBr J Sports Med · PMID 16825268
  20. The nutriceutical bovine colostrum truncates the increase in gut permeability caused by heavy exercise in athletesAm J Physiol Gastrointest Liver Physiol · PMID 21148400
  21. Bovine colostrum supplementation during running training increases intestinal permeabilityNutrients · PMID 22253980
  22. Bovine colostrum supplementation during endurance running training improves recovery, but not performanceJ Sci Med Sport · PMID 12188088
  23. Bovine colostrum supplementation's lack of effect on immune variables during short-term intense exercise in well-trained athletesInt J Sport Nutr Exerc Metab · PMID 21558575
  24. Protein metabolism and strength performance after bovine colostrum supplementationAmino Acids · PMID 15789141
  25. The effects of bovine colostrum supplementation on body composition and exercise performance in active men and womenNutrition · PMID 11312068
  26. Effect of bovine colostrum supplementation on the composition of resistance trained and untrained limbs in healthy young menEur J Appl Physiol · PMID 14504943
  27. Effect of bovine colostrum on anaerobic exercise performance and plasma insulin-like growth factor IJ Sports Sci · PMID 12848392
  28. The effect of bovine colostrum supplementation on exercise performance in elite field hockey playersInt J Sport Nutr Exerc Metab · PMID 12500989
  29. Oral bovine colostrum supplementation enhances buffer capacity but not rowing performance in elite female rowersInt J Sport Nutr Exerc Metab · PMID 12432178
  30. Bovine colostrum supplementation does not affect plasma buffer capacity or haemoglobin content in elite female rowersEur J Appl Physiol · PMID 14685867
  31. The effect of bovine colostrum supplementation on salivary IgA in distance runnersInt J Sport Nutr Exerc Metab · PMID 16676703
  32. Effect of bovine colostrum supplementation on respiratory tract mucosal defenses in swimmersInt J Sport Nutr Exerc Metab · PMID 20601740
  33. Modulation of human humoral immune response through orally administered bovine colostrumFEMS Immunol Med Microbiol · PMID 11549415
  34. Effect of a mixture of micronutrients, but not of bovine colostrum concentrate, on immune function parameters in healthy volunteers: a randomized placebo-controlled studyNutr J · PMID 17118191
  35. A novel extract from bovine colostrum whey supports innate immune functions. II. Rapid changes in cellular immune function in humansPrev Med · PMID 22285946
  36. Lack of prophylactic efficacy of an enteric-coated bovine hyperimmune milk product against enterotoxigenic Escherichia coli challenge administered during a standard mealJ Infect Dis · PMID 10558970
  37. ColoPlus, a new product based on bovine colostrum, alleviates HIV-associated diarrhoeaScand J Gastroenterol · PMID 16716966
  38. Effect of bovine colostrum-based food supplement in the treatment of HIV-associated diarrhea in Northern Uganda: a randomized controlled trialIndian J Gastroenterol · PMID 22161540
  39. Treatment of severe diarrhea caused by Cryptosporidium parvum with oral bovine immunoglobulin concentrate in patients with AIDSJ Acquir Immune Defic Syndr Hum Retrovirol · PMID 8948373
  40. Treatment of diarrhoea in human immunodeficiency virus-infected patients with immunoglobulins from bovine colostrumClin Investig · PMID 1392428
  41. Intensification of antiretroviral therapy with raltegravir or addition of hyperimmune bovine colostrum in HIV-infected patients with suboptimal CD4+ T-cell response: a randomized controlled trialJ Infect Dis · PMID 21930607
  42. Randomised controlled trial of colostrum to improve intestinal function in patients with short bowel syndromeEur J Clin Nutr · PMID 22828734
  43. Health-promoting effects of bovine colostrum in Type 2 diabetic patients can reduce blood glucose, cholesterol, triglyceride and ketonesJ Nutr Biochem · PMID 18602824
  44. The effect of bovine colostrum on viral upper respiratory tract infections in children with immunoglobulin A deficiencyClin Respir J · PMID 21801330
  45. Concentrated bovine colostrum protein supplementation reduces the incidence of self-reported symptoms of upper respiratory tract infection in adult malesEur J Nutr · PMID 12923655
  46. Use of the 'nutriceutical', bovine colostrum, for the treatment of distal colitis: results from an initial studyAliment Pharmacol Ther · PMID 12390100
  47. A pilot study: bovine colostrum supplementation and hormonal and autonomic responses to competitive cyclingJ Sports Med Phys Fitness · PMID 23903529
  48. Co-administration of the health food supplement, bovine colostrum, reduces the acute non-steroidal anti-inflammatory drug-induced increase in intestinal permeabilityClin Sci · PMID 11352778
  49. [Do colostrum tablets have a symptomatic effect on sore throat?]Tidsskr Nor Laegeforen · PMID 15608761
  50. Effects of Rhodiola rosea supplementation on mental performance, physical capacity, and oxidative stress biomarkers in healthy menJ Sport Health Sci · PMID 30450257
  51. A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental workPhytomedicine · PMID 12725561
  52. A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimenPhytomedicine · PMID 10839209
  53. Rhodiola rosea in stress induced fatigue--a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night dutyPhytomedicine · PMID 11081987
  54. A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatiguePlanta Med · PMID 19016404
  55. The influence of adaptogens on ultraweak biophoton emission: a pilot-experimentPhytother Res · PMID 19170145
  56. Acute Rhodiola rosea intake can improve endurance exercise performanceInt J Sport Nutr Exerc Metab · PMID 15256690
  57. The effects of an acute dose of Rhodiola rosea on endurance exercise performanceJ Strength Cond Res · PMID 23443221
  58. The effect of Rhodiola rosea supplementation on endurance performance and related biomarkers: a systematic review and meta-analysis.Front Nutr · PMID 41080184
  59. The Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood SymptomsPhytother Res · PMID 26502953
  60. Rhodiola rosea (SHR-5), Part I: a proprietary root extract of Rhodiola rosea is found to be effective in the treatment of stress-related fatigueHolist Nurs Pract · PMID 24503750
  61. Multicenter, open-label, exploratory clinical trial with Rhodiola rosea extract in patients suffering from burnout symptomsNeuropsychiatr Dis Treat · PMID 28367055
  62. Rhodiola rosea in Subjects with Prolonged or Chronic Fatigue Symptoms: Results of an Open-Label Clinical TrialComplement Med Res · PMID 28219059
  63. The Effect of Acute Rhodiola rosea Ingestion on Exercise Heart Rate, Substrate Utilisation, Mood State, and Perceptions of Exertion, Arousal, and Pleasure/Displeasure in Active MenJ Sports Med · PMID 26464892
  64. Evaluation of Rhodiola rosea supplementation on skeletal muscle damage and inflammation in runners following a competitive marathonBrain Behav Immun · PMID 24055627
  65. Extract of Rhodiola rosea radix reduces the level of C-reactive protein and creatinine kinase in the bloodBull Exp Biol Med · PMID 15514725
  66. Effects of chronic Rhodiola Rosea supplementation on sport performance and antioxidant capacity in trained male: preliminary resultsJ Sports Med Phys Fitness · PMID 20308973
  67. Rhodiola rosea for mental and physical fatigue in nursing students: a randomized controlled trialPLoS One · PMID 25268730
  68. Rhodiola rosea (SHR-5), Part 2: A standardized extract of Rhodiola rosea is shown to be effective in the treatment of mild to moderate depressionHolist Nurs Pract · PMID 24722617
  69. Rhodiola rosea versus sertraline for major depressive disorder: A randomized placebo-controlled trialPhytomedicine · PMID 25837277
  70. Clinical trial of Rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depressionNord J Psychiatry · PMID 17990195
  71. Efficacy and safety of three species of L. in patients with chronic obstructive pulmonary disease: A systematic review and meta-analysis.Front Pharmacol · PMID 37089935

Supplement stack for Runners' Health