Maria Dalzot, MS, RD, CDN April 02, 2014 TWEET COMMENTS 5

How Can You Detect Nutrient Deficiencies?

Ask the Dietitian: Affordable ways to help monitor your vitamin and nutrient intake

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Other than getting a complete blood panel done, is there a less expensive way to make sure you are fulfilling all your vitamin needs as a runner?
- Jen Burn, Carbondale, CO

Runners put a lot of stress on their bodies. From weekly high mileage to intense training workouts to racing for hours, it is important that your body is getting the nourishment it needs to train, race and recover. It is advisable to visit your doctor and get regular blood work done once or twice a year to make sure all of your levels are within a normal range. Unfortunately, depending on insurance coverage, a complete blood panel can run from $40 to $400.

While nothing should replace regular doctor visits, there are ways to help you determine whether you’re fulfilling your dietary needs. Using online apps and mobile dietary trackers such as MyFitnessPal, Calorie Tracker and Calorie Counter can help you detect patterns in your eating habits, gauge the quality of your diet and estimate your daily intake of calories, carbohydrates, protein and fat. However, some programs have a limited food database, and most information is estimated. Also, because updating these programs takes time and relies on an Internet connection to access, they may be burdensome in the long run.

Fortunately, our bodies are the best gauge of good health and are great at communicating when something is awry. Keep a record in your training log of how your body feels. Take note if you feel particularly tired or are having a hard time recovering from long or intense runs. Notice irregular patterns in appetite, sleep or mood. If you are experiencing any deviation from what is normal to you, it may be time to either evaluate your current eating plan, adjust your training regimen or both.

Common Deficiencies in Runners

Signs & Symptoms of Deficiency


Fatigue; Weakness; Pale skin; Cold hands and feet; Fast heartbeat

Vitamin B12

Fatigue; Pale skin; Shortness of breath; Loss of appetite


Stress fractures; Low bone mineral density

Vitamin D

Fractures; Bone pain; Muscle weakness

Antioxidants (Vitamins C & E, Selenium)

Poor performance; Inability to recover


Eat a diet that does not overly restrict calories. Eating fewer than 1,200 calories a day for women and 1,500 calories a day for men is not enough energy to ensure optimal vitamin and nutrient intake. If you are eating enough calories in the form of a variety of plants, fruits, vegetables, grains and lean protein, you should not have to worry about being deficient in one specific nutrient.

If you are a woman of child-bearing age, especially if you are pregnant or breastfeeding, there are some minerals you should be mindful of especially when you are pushing yourself daily. Iron, calcium and folic acid levels should be closely monitored. It may also be beneficial for runners to have their bone mineral density (BMD) taken, as a decreased BMD increases the risk for stress fractures and osteoporosis later in life, according to a 2007 article in the Journal of Athletic Training.

If you have any concerns that you are deficient in certain nutrients, meet with a registered dietitian who can take a closer look at your diet or speak to your doctor or nurse practitioner about getting tested. Though it may cost a pretty penny, keeping your health in check and your feet on the trails is well worth it.

Editor's Note: This is an installment in our online Ask the Dietitian column with Maria Dalzot, MS, RD, CDN and an avid trail runner. You can visit her blog at www.mariadalzotrd.com and submit your nutrition questions to This e-mail address is being protected from spambots. You need JavaScript enabled to view it


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