Supplements Runners Should Take

Supplements Runners Should Take

When it comes to running, proper nutrition is key to performance and recovery. While a balanced diet should provide most of the necessary nutrients, some runners may benefit from supplementing their diet. In this article, we will explore the top supplements that runners should consider incorporating into their routine.

1. Multivitamins

A well-rounded multivitamin is a good starting point for any runner looking to supplement their diet. Running puts stress on the body, and ensuring you have enough vitamins and minerals can help support overall health and well-being. Look for a multivitamin specifically formulated for athletes, as these often contain higher levels of key nutrients.

2. Omega-3 Fatty Acids

Omega-3 fatty acids are essential for cardiovascular health and have anti-inflammatory properties, making them a great supplement for runners. They can help reduce exercise-induced inflammation and promote faster recovery. Fish oil supplements or vegan alternatives like flaxseed oil are excellent sources of omega-3s.

3. Iron

Iron is crucial for the production of hemoglobin, a protein that carries oxygen to the muscles. Runners, especially women, are at a higher risk of iron deficiency due to the impact of running on the body. Low iron levels can lead to fatigue and decreased performance. If you suspect you have low iron levels, it’s best to get a blood test done and consult with a healthcare professional before starting iron supplements.

4. Vitamin D

Vitamin D plays a vital role in bone health, immune function, and muscle function. Runners who train outdoors for long hours may be at risk of vitamin D deficiency, particularly during the winter months when sunlight exposure is limited. Adding a vitamin D supplement to your routine can help maintain optimal levels and support overall health.

5. Magnesium

Magnesium is involved in various processes in the body, including muscle function and energy production. It also plays a role in reducing muscle cramps and promoting better sleep. Runners who experience frequent muscle cramps or have difficulty sleeping may benefit from a magnesium supplement.

6. BCAAs

Branched-chain amino acids (BCAAs) are essential amino acids that are crucial for muscle repair and recovery. Taking BCAA supplements before or after a run can help reduce muscle soreness and aid in the repair process. They can also be beneficial for longer runs or endurance training sessions.

7. Creatine

Creatine is a popular supplement among athletes looking to improve their performance and increase muscle strength. It works by providing energy to the muscles, which can benefit runners during high-intensity workouts or sprints. However, creatine may not be necessary for all runners, especially those primarily focused on endurance training.

8. Probiotics

Gut health is essential for overall well-being, and maintaining a healthy gut can enhance performance and aid in recovery for runners. Probiotics help support a healthy balance of gut bacteria and can improve digestion. Look for a probiotic supplement with multiple strains of bacteria for optimal benefits.

9. Vitamin C

Vitamin C is a potent antioxidant that plays a crucial role in immune function. Runners who engage in intense training may experience immune suppression, leaving them more susceptible to illnesses like the common cold. Taking a vitamin C supplement can help support immune function and reduce the risk of illness.

10. Glucosamine

Glucosamine is a natural compound found in cartilage and is commonly used to support joint health. Runners who experience joint pain or are at risk of developing joint issues may benefit from glucosamine supplementation. It can help reduce inflammation and support joint function.


1. Do I need to take all of these supplements as a runner?

No, not necessarily. The supplements mentioned in this article are options that runners can consider incorporating into their routine based on their specific needs and goals. It’s important to prioritize a balanced diet first and consult with a healthcare professional before starting any new supplements.

2. Can supplements replace a proper diet for runners?

No, supplements should not replace a proper diet. They should be used as a supplement to fill any nutritional gaps or support specific needs that cannot be met through diet alone. A well-rounded diet that includes a variety of nutrient-dense foods should always be the foundation of a runner’s nutrition plan.

3. Are there any side effects of taking supplements?

Some supplements may have potential side effects, especially if taken in excessive amounts. It’s important to follow the recommended dosage and consult with a healthcare professional if you have any pre-existing conditions or are taking medication that may interact with certain supplements.

4. When is the best time to take supplements for runners?

The timing of supplement intake can vary depending on the specific supplement and individual preferences. Some supplements, like BCAAs, are commonly taken before or after a run, while others may be taken with meals or at specific times recommended by the manufacturer. It’s best to follow the instructions on the supplement packaging or consult with a healthcare professional for personalized guidance.

5. Can I get all the necessary nutrients from food alone?

In most cases, a well-balanced diet should provide the necessary nutrients for runners. However, certain factors like dietary restrictions, training volume, and individual needs may require additional supplementation. It’s always best to focus on a nutrient-dense diet first and use supplements as a complement when necessary.

6. Are there any supplements specifically for endurance runners?

While the supplements mentioned in this article can benefit both endurance and speed-based runners, endurance runners may have additional needs. Electrolyte supplements or sports drinks can be beneficial for replenishing electrolytes lost through sweating during long-distance runs. Additionally, carbohydrate gels or powders can provide a quick source of energy during extended exercise sessions.

7. Can I build muscle as a runner with the help of supplements?

Supplements like BCAAs and creatine can aid in muscle repair and growth, but it’s important to note that running primarily focuses on cardiovascular endurance rather than muscle hypertrophy. While strength training can complement running and promote lean muscle mass, runners looking to build significant muscle mass may need to focus on a different training approach.

8. What should I consider before starting any supplements?

Before starting any supplements, it’s essential to consider your specific needs, goals, and any underlying health conditions. Consulting with a healthcare professional or registered dietitian can provide personalized guidance and help determine which supplements, if any, may be beneficial for you.

9. How long should I take supplements for?

The duration of supplement intake can vary depending on individual needs and goals. Some supplements may be taken temporarily to address specific deficiencies or support recovery, while others may be more suitable for long-term use. It’s important to reassess your supplement routine periodically and consult with a professional if any changes are necessary.

10. Can supplements enhance performance in runners?

While supplements can support overall health and recovery, they should not be viewed as a magic solution for performance enhancement. Proper training, adequate rest, and a well-balanced diet are the key factors for improving performance as a runner. Supplements can complement these efforts but are not a substitute for them.


Supplementation can be a helpful tool for runners looking to enhance performance, aid recovery, and support overall health. However, it’s essential to remember that a balanced diet should always be the primary focus. Supplements should be used to fill nutritional gaps or address specific needs that cannot be met through food alone. It’s best to consult with a healthcare professional or registered dietitian before starting any new supplements to ensure they align with your individual needs and goals as a runner.

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