Supplements for Runners

Just looking in to the vitamin/supplement section of Whole Foods can be overwhelming... so is there anything that endurance athletes need, or will a standard multi-vitamin do the trick? I found this article or the subject. To summarize:

Multi-Vitamins
Training for endurance sports can result in an increased need for certain vitamins, minerals, and "micro-nutrients". The most common deficiencies seen among athletes are for the B-vitamins, vitamin D, calcium, iron, zinc, and magnesium (see other vitamins and minerals). While most can get sufficient levels of these nutrients from a well-balanced diet, a multi-vitamin may be a good idea (especially if you don't eat a lot of fruits/vegetables).

Antioxidants (Vitamin C, Vitamin E, Beta Carotene, and Selenium)
The more we exercise, the more oxygen we process, the more oxidative stress we subject our muscles/cells to. This can result in impaired immune function and fatigue. While it's best to get your antioxidants from fruits, vegetables, etc., taking a Vitamin C when upping your mileage (aka training from marathons and half/full Ironmans) isn't the worst idea in the world. However, pay attention to what's in any multi-vitamins you're currently taking (Vitamin C is water soluble, but Vitamin E and others are fat soluble).

Other Vitamins and Minerals
I also found another article talking about "key vitamins and minerals for runners". On this list were the "B Vitamins" (muscle tone, red blood cell production, immunity, etc.), Glucosamine (repair of cartilage and muscle tissue), Omega 3 (has anti-inflammatory properties and cardiovascular benefits), Calcium (for bone health), Iron (essential component of many of the proteins involved with O2 transport), Magnesium (counteracts fatigue and depression), Potassium (plays a key role in proper muscle function), and Zinc (good for the immune system).

Choline
Honestly, I had never even heard of this supplement, until I read on and caught the word acetylcholine (the professor I took physiology from did a lot of spinal cord injury related research... we spent a long time on the nervous system). So yeah, ACh is needed for muscle contraction... something needs to relay those signals from the nervous system to the muscle fibers afterall! A deficiency in choline, which can be produced by "long, strenuous bouts of exercise", leaves you fatigued. Apparently, choline salts (i.e., choline citrate) are the supplemental form of choice. 3.5g a day is what they recommend, but GI issues were listed as a "major side effect".

Protein
Protein is needed to increase muscle mass, as well as repair damaged muscle fibers. So yes, we need protein, especially post-workout. However, protein supplements can get expensive. Additionally, they lack other nutrients (iron, zinc, etc.) that are present in "natural sources". So, lean meats, vegetables (beans, nuts, etc.), and whole grains it is. However, adding whey protein to smoothies might not be a bad idea if your diet is lacking and you don't mind spending the extra money (all the same, I think I'll just stick with peanutbutter and jelly sandwiches).