It’s easy to overlook the simple things when you’re focused on training blocks, pacing, strength cycles, and all the other moving parts of running. But sometimes the quietest pieces of the puzzle make the biggest difference, especially as a Masters or menopausal athlete.
B vitamins fall into that category.
They’re not glamorous, they don’t get flashy headlines, and nobody’s making reels about them.
But they’re foundational to feeling strong, recovering well, and keeping your energy steady.
Why B vitamins matter for runners
Your body relies on B vitamins for:
• energy metabolism (turning food into actual usable fuel)
• red blood cell production
• nervous system function
• repairing tissue after tough workouts
• maintaining focus and mood
• regulating stress responses
If you’re training consistently, navigating hormonal shifts, or juggling a demanding life on top of your mileage, these systems are under constant load. Even small deficiencies can make running feel harder than it should.
The one most runners hear about: B12
B12 is a heavy hitter for runners because it supports:
• oxygen delivery
• energy production
• nerve function
• brain health
Most people get enough through food, but the risk of low B12 increases if you’re:
• vegan or vegetarian
• dealing with GI issues
• in midlife or older
• struggling with absorption due to low energy availability (LEA)
• recovering from illness or chronic stress
Low B12 doesn’t always announce itself loudly. It can show up as:
fatigue
slowed thinking
poor focus
brain fog
mood dips
sluggish recovery
weakness
memory issues
AKA: the same symptoms runners often blame on training, hormones, or “getting older.”
The bigger picture: it’s not just about supplements
This is where I diverge from the old-school wellness advice. B vitamins are important, but deficiency isn’t always about what you're not taking — sometimes it’s about what your body can’t absorb because you’re under-fueled, over-stressed, or not recovering well.
Low energy availability alters digestion, nutrient absorption, and overall metabolic function.
So if you’re constantly dragging, adding a B-complex isn’t the fix — addressing your fueling, training load, and stress recovery usually is.
This is why I always tie these conversations back to the foundation:
Fuel well.
Eat enough.
Recover intentionally.
Train smarter.
Support your stress system.
THEN look at labs if something still feels off.
Your provider can check your B12 and other markers, and that information becomes a tool — not a diagnosis of doom.
What runners should take away from this
You don’t need to obsess over vitamins.
You don’t need to chase perfection.
And you definitely don’t need to panic-buy supplements.
But understanding how B vitamins influence your energy, recovery, and nervous system can help you recognize when something’s “off” — and approach it with clarity instead of guessing.
Running in midlife isn’t about doing more.
It’s about supporting the systems that support you.
If you're feeling more fatigued than your training should make you, struggling with recovery, or noticing brain fog, mood dips, or sluggish runs, it might not be your pace — it might be your physiology.
Before you jump into supplements, make sure your fueling and energy availability are actually supporting your system.
Fuel Like You Mean It
A practical guide to eating for performance, energy, and recovery — especially in midlife.
The LEA Protocol Guide
A complete framework for understanding low energy availability and how it impacts absorption, fatigue, hormones, and athletic performance.
If you want a personalized approach that blends physiology, fueling, strength, and smart training, coaching is where we build a plan that truly fits your body and your life.