When it comes to improving endurance, boosting recovery, and preventing injuries, runners often turn to supplements for an extra edge. But with countless products on the market promising better performance and faster recovery, it can be hard to separate the essentials from the gimmicks.
In this guide, we’ll break down the best supplements for runners, explaining their benefits, the science behind them, and whether they’re truly worth your money.
Do Runners Need Supplements?
The short answer is: it depends. If you’re eating a balanced diet rich in whole foods, you may already be getting the nutrients you need. However, intense training, long-distance running, and environmental factors (such as heat or cold) can increase your body’s demands for specific nutrients.
Supplements should never replace real food, but they can fill nutritional gaps, enhance recovery, and improve performance when used correctly. Here’s a breakdown of the top supplements that are actually beneficial for runners.
1. Electrolytes: Essential for Hydration and Performance
Why It’s Important
Electrolytes (sodium, potassium, magnesium, and calcium) help regulate fluid balance, muscle contractions, and nerve function. When you sweat during a run, you lose these essential minerals, and failing to replace them can lead to dehydration, muscle cramps, and fatigue.
Best Sources
- Sports drinks (avoid those with excessive sugar)
- Electrolyte powders or tablets (such as Nuun, LMNT, or Skratch Labs)
- Coconut water (a natural electrolyte source)
Who Needs It?
Runners training in hot and humid conditions, marathoners, and those prone to muscle cramps should consider supplementing with electrolytes.
2. Creatine: Not Just for Weightlifters
Why It’s Important
Creatine is often associated with bodybuilders, but it’s one of the most researched supplements for strength, endurance, and recovery. Studies show that creatine helps improve muscular endurance, reduces fatigue, and speeds up muscle recovery (Branch, 2003).
Best Sources
- Creatine monohydrate powder (the most effective and affordable form)
Who Needs It?
- Runners doing speed work or strength training alongside their runs
- Those looking to reduce muscle soreness and improve recovery
3. Collagen: Joint Health and Injury Prevention
Why It’s Important
Running puts a lot of stress on joints, tendons, and ligaments. Collagen is the primary protein in connective tissues, and supplementing with collagen peptides may improve joint health, reduce pain, and speed up recovery (Clark et al., 2008).
Best Sources
- Collagen peptides (usually hydrolysed for easy digestion)
- Bone broth (a natural source of collagen and amino acids)
Who Needs It?
- Runners with knee pain, joint stiffness, or past injuries
- Those increasing their mileage or intensity
4. Omega-3 Fatty Acids: Inflammation and Heart Health
Why It’s Important
Omega-3 fatty acids (EPA and DHA) reduce inflammation, improve cardiovascular health, and aid in muscle recovery. Running causes micro-tears in muscles, and omega-3s can help speed up the repair process while reducing stiffness.
Best Sources
- Fish oil supplements (look for high EPA/DHA content)
- Fatty fish (salmon, mackerel, sardines)
- Flaxseeds and walnuts (plant-based sources)
Who Needs It?
- Runners experiencing chronic soreness or inflammation
- Those looking to improve endurance and heart health
5. Protein Powder: Recovery and Muscle Repair
Why It’s Important
Protein is essential for muscle repair and recovery. While most runners can meet their protein needs through food, a high-quality protein powder can be a convenient way to refuel post-run (Phillips, 2016).
Best Sources
- Whey protein (fast-digesting and ideal post-run)
- Plant-based protein (pea, rice, or hemp protein for those who are vegan/dairy-free)
Who Needs It?
- Runners struggling to meet protein intake through food
- Those doing high-mileage training or strength workouts
6. Vitamin D: Bone Strength and Immune Health
Why It’s Important
Vitamin D is essential for bone health, calcium absorption, and immune function. Many runners, especially those training in colder climates, are deficient in vitamin D, which can lead to stress fractures and muscle weakness (Holick, 2007).
Best Sources
- Sunlight exposure (your body naturally produces vitamin D)
- Vitamin D3 supplements (more effective than D2)
- Fatty fish and fortified dairy
Who Needs It?
- Runners training in low-sunlight environments
- Those prone to stress fractures or bone injuries
7. Caffeine: Performance and Endurance Boost
Why It’s Important
Caffeine is one of the most proven performance enhancers for runners. It boosts alertness, reduces perceived effort, and improves endurance (Graham, 2001). Many elite runners use caffeine before races to push through fatigue.
Best Sources
- Black coffee (natural and zero-calorie option)
- Caffeine pills (controlled dosage)
- Pre-workout supplements (check for unnecessary additives)
Who Needs It?
- Runners looking for a pre-run energy boost
- Those competing in long-distance races
Should You Take All These Supplements?
Not necessarily. The key is to assess your individual needs based on diet, training intensity, and specific health concerns. Here’s how to decide:
- Start with diet first: Whole foods should always be your primary source of nutrients.
- Identify deficiencies: If you have joint pain, try collagen; if you get fatigued quickly, look into iron or electrolytes.
- Experiment and track results: Not every supplement works the same for everyone—test and adjust.
Supplements to Avoid or Use with Caution
Not all supplements marketed to runners are necessary or beneficial. Some may have little scientific backing, contain unnecessary additives, or even pose health risks. Here are a few supplements that runners should be cautious about:
1. Branched-Chain Amino Acids (BCAAs)
- Often promoted as a muscle recovery aid, but research shows that if you’re consuming enough protein from food, BCAAs offer little additional benefit.
- Instead, opt for a complete protein source like whey, plant-based protein, or real food.
2. Excessive Pre-Workout Supplements
- Many pre-workout supplements contain high amounts of caffeine, artificial stimulants, and unnecessary additives that can cause jitters, dehydration, and even heart palpitations.
- If you need a boost, a simple black coffee or controlled-dose caffeine pill is a better choice.
3. Fat Burners
- Often marketed for weight loss, most fat burners rely on stimulants that can increase heart rate and lead to negative side effects without significantly improving performance.
- Fat loss is best achieved through a proper diet and training routine rather than relying on supplements.
4. Glutamine
- While glutamine is popular for muscle recovery, research suggests it offers minimal benefits for endurance athletes who are already eating a well-balanced diet.
- Whole food sources of protein contain adequate glutamine naturally.
5. Excessive Multivitamins
- While a balanced diet provides all necessary vitamins and minerals, taking high doses of certain vitamins (like Vitamin A or iron) can lead to toxicity and unwanted side effects.
- If you suspect a deficiency, it’s best to get bloodwork done before supplementing.
Disclaimer
The information in this article is for educational purposes only and should not be considered medical advice. Before taking any supplements, consult with a medical professional, registered dietitian, or sports nutritionist to determine what is appropriate for your individual health needs and training requirements.
The 7 Best Supplements for Runners: What’s Worth Your Money?
Supplements can play a valuable role in a runner’s training regimen, but they are not a substitute for a well-balanced diet, proper hydration, and consistent training. Focus on real food first, then consider adding supplements strategically to support endurance, recovery, and overall health.
If you’re unsure whether a supplement is right for you, consult a sports nutritionist or doctor to tailor your supplementation based on your personal needs.
References
- Branch, J. D. (2003). Effect of creatine supplementation on body composition and performance. Journal of Strength and Conditioning Research.
- Clark, K. L., Sebastianelli, W., Flechsenhar, K. R., et al. (2008). 24-week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current Medical Research and Opinion.
- Graham, T. E. (2001). Caffeine and exercise: Metabolism, endurance, and performance. Sports Medicine.
- Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine.
- Phillips, S. M. (2016). Dietary protein requirements and adaptive advantages in athletes. British Journal of Nutrition.
