Best Supplements for Runners | Performance, Recovery & More

As a professional basketball player, I use supplements to improve my recovery, support athletic performance, and boost my overall health.

Many of the supplements I use align perfectly with the needs of runners, whose training places unique demands on the body.

Below, I’ve compiled a comprehensive guide to the best supplements for runners, focusing on performance, recovery, and injury prevention.

This article blends my personal expertise with evidence-based research to provide actionable insights for runners of all levels.

Pillars of Nutrition for Runners

Nutrition is the backbone of running, providing the energy, recovery support, and immune protection needed to sustain high levels of performance.

For runners, a strong dietary foundation enhances the immune system, promotes efficient energy production, and aids muscle repair, forming the building blocks of sustained performance.

A well-rounded diet not only fuels long runs and intense training sessions but also strengthens the body to withstand the physical and mental demands of the sport.

While supplements can provide a helpful boost, they cannot replace the benefits of whole foods that fuel the body and support long-term endurance and recovery.

By focusing on a few key nutritional pillars, runners can optimize their health, boost their recovery, and sustain energy, allowing them to perform at their best while reducing the risk of injury and illness.

Energy Production & Endurance Support

Carbohydrates are the primary fuel for endurance activities, replenishing glycogen stores and sustaining performance.

Whole grains, sweet potatoes, and legumes offer slow-digesting carbs for long-lasting energy.

Healthy fats, like those from avocados, nuts, and fatty fish, support endurance by providing a secondary fuel source.

Adequate hydration and electrolytes from water-rich foods, like cucumbers and oranges, are equally critical for energy and performance.

Muscle Recovery and Repair

Protein is crucial for repairing muscle damage caused by intense training.

High-quality sources, such as lean meats, eggs, dairy, tofu, and beans, provide the amino acids necessary for rebuilding muscle tissue.

Including foods rich in omega-3 fatty acids, like salmon or chia seeds, can reduce inflammation and support faster muscle recovery after workouts.

Immune System Boost

Endurance training places stress on the body, making immune health essential to avoid illness. A diet rich in antioxidants, vitamins, and minerals from fruits, vegetables, and whole grains strengthens immune defenses.

Nutrients like vitamin C, zinc, and selenium are particularly important for reducing inflammation and supporting recovery.

Foods such as citrus fruits, berries, nuts, and leafy greens provide these key elements naturally.

Supplements as Performance Enhancers

While a solid diet is paramount, supplements can provide an additional edge for endurance athletes.

Products like citrulline malate, creatine, or electrolyte tablets can optimize energy delivery, muscle recovery, and hydration.

For example, supplements can help maintain energy on race day or recover more effectively from demanding training sessions.

However, they should complement—not replace—a diet rooted in whole, nutrient-dense foods.

Striking the Right Balance

Endurance runners benefit most from prioritizing a diet tailored to their unique training demands, with supplements serving as a convenient way to fill specific gaps.

Eating strategically to support immune health, energy needs, and muscle repair ensures sustainable performance and better overall well-being.

For runners aiming to achieve peak performance, the foundation of success starts in the kitchen.

Why Runners Should Consider Supplements

Runners face unique nutritional challenges due to the physical demands of their sport.

Intense training sessions, long distances, and frequent races place significant stress on the body, increasing the need for key nutrients to fuel performance, aid recovery, and maintain overall health.

While a balanced, nutrient-rich diet should always be the foundation of an athlete’s nutrition plan, supplements can play a critical role in addressing gaps that food alone may not cover.

Key benefits of supplements for runners include:

1. Enhanced Recovery: Supplements like protein powder, collagen, and omega-3 fatty acids help repair muscle tissue, reduce inflammation, and speed up recovery between workouts.
2. Improved Endurance: Products like dietary nitrates (beetroot juice) and caffeine enhance oxygen efficiency, delay fatigue, and boost stamina during long runs or races.
3. Injury Prevention: Nutrients like calcium, vitamin D, and magnesium strengthen bones, joints, and connective tissues, reducing the risk of stress fractures and other injuries.
4. Convenience: Busy schedules, dietary restrictions, or calorie-controlled diets can make it difficult to consume enough nutrients through food alone. Supplements provide a practical way to meet these needs.

Whether you’re training for your first 5K or competing in ultramarathons, supplements can be an effective addition to your regimen when carefully chosen and used alongside a well-rounded diet.

Most Important Supplements for Runners

If you want to improve your health and running performance, here are the best supplements for runners:

1.) Protein

Protein is a vital component of any healthy diet, but endurance-trained athletes need more protein. Runners should consume about 1.2–1.4 grams of protein per kilogram of body weight.

Research demonstrates that protein powder consumption can help decrease exercise-related muscle damage and inflammation and improve physiological adaptations from running.

Protein powder supplements, especially those derived from whey or plant-based sources, are convenient and effective for meeting these needs.

Whey protein is the most commonly used protein powder, but I use vegan protein powders instead.

• Best Option for Runners: Garden of Life Organic Protein and Greens
• Key Benefits: Contains 20 grams of plant-based protein per serving, digestive enzymes, probiotics, and additional micronutrients for gut health.

Dosage: 20–40 grams post-run or between meals to optimize recovery and muscle synthesis.

Last update on 2025-04-15 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

2.) Caffeine

Caffeine is one of the most researched supplements for athletic performance, and it is definitely one of the best supplements for runners.

There are numerous benefits of caffeine intake before exercising, and research indicates that caffeine is a great supplement for runners because it increases the availability of free fatty acids for muscle metabolism, which has a glycogen-sparing effect.

In other words, caffeine helps your body utilize stored body fat as fuel.

Due to that, taking caffeine before running can help promote enhanced running performance, increased weight loss, and improved body composition.

There are many options for caffeine, and you could drink naturally occurring caffeine or take a supplement that contains caffeine.

A few ways of intaking naturally occurring caffeine include:

• Green Tea
• Black Coffee
• Yerba Mate Tea
• Oolong Tea

Along with these natural options, you can also use a caffeine-containing supplement.

Supplements that contain caffeine can be very beneficial for runners because they can also contain other beneficial ingredients.

For example, RSP Amino Lean is one of the best supplements for runners because it contains caffeine, essential amino acids, and other natural fat-burning ingredients.

Last update on 2025-04-16 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

Celsius energy drinks are popular among runners seeking a convenient caffeine source, and they are one of my favorite energy-boosting drinks.

Celsius drinks contain 200 mg of caffeine each, comparable to two cups of coffee, providing a substantial energy boost.

In addition to caffeine, Celsius drinks include ingredients like green tea extract, guarana seed extract, and B vitamins, which may enhance metabolism and support energy production.

Last update on 2025-04-16 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

Many runners also appreciate the variety of flavors and the absence of artificial preservatives, flavors, aspartame, or high-fructose corn syrup, making Celsius a refreshing alternative to traditional caffeinated beverages.

See Also: Coffee vs Pre Workout – Which is Better Before Exercise?

3.) Creatine Monohydrate: A Powerful Supplement for Runners

Creatine monohydrate is one of the most researched and effective supplements for enhancing strength, power, and recovery.

While it is commonly associated with sports like weightlifting, it can also benefit runners, particularly those incorporating sprinting, hill work, or high-intensity intervals into their training.

Benefits for Runners

• Enhanced Energy Production: Creatine boosts phosphocreatine stores in muscles, allowing for quicker ATP regeneration, which is essential for high-intensity efforts like sprints or steep climbs.
• Improved Recovery: Creatine supplementation can reduce muscle cell damage and inflammation, helping runners recover faster between intense sessions.
• Increased Muscle Efficiency: It may lead to slight increases in muscle mass and strength, improving overall running economy during demanding efforts.

Dosage Recommendations

• Loading Phase: Consume 0.3 grams per kilogram of body weight daily, divided into four doses, for 5–7 days. This saturates muscle creatine stores quickly.
• Maintenance Phase: After loading, take 3–5 grams daily to maintain elevated creatine levels.

Considerations

• Hydration: Creatine may cause weight gain through water retention, so staying well-hydrated is crucial to prevent dehydration.
• Weight Monitoring: Some runners might experience slight weight gain due to increased water content in muscles, which is temporary and does not negatively impact performance for most.

Incorporating creatine monohydrate into your routine can help optimize high-intensity training, improve recovery, and support muscle efficiency, making it a valuable supplement for runners looking to elevate their performance.

4.) Dietary Nitrates

Beetroot supplements which contain high amounts of dietary nitrates are a game-changer for runners, especially those focusing on endurance as research indicates that incorporating dietary nitrates into your routine can improve stamina and provide a performance edge during training and competition.

These naturally occurring compounds, found in foods like beetroot and leafy greens, convert to nitric oxide in the body.

Nitric oxide improves blood flow, enhances oxygen delivery to working muscles, and delays fatigue, making it an ideal supplement for long-distance runners.

Benefits for Runners:

• Improves oxygen efficiency, allowing muscles to perform longer without fatigue.
• Enhances endurance and performance, particularly in long-distance events.
• Reduces the oxygen cost of exercise, helping you run faster with less effort.

Best Option for Runners: Beet It Sport Nitrate 400mg Shots.

• Dosage: 400–500 mg of dietary nitrates daily for five consecutive days leading up to a race, with an additional dose on race day.

Last update on 2025-04-16 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

5.) Iron

Iron is a vital mineral for runners, playing a crucial role in oxygen transport and energy production. Adequate iron levels are essential for maintaining endurance, reducing fatigue, and supporting overall performance.

Iron Loss in Runners:

Endurance athletes, especially runners, are at an increased risk of iron deficiency due to:

• Sweat Loss: Iron is lost through sweat during prolonged exercise.
• Gastrointestinal Bleeding: Repetitive impact from running can cause minor gastrointestinal bleeding, leading to iron loss.
• Menstruation: Female runners may experience additional iron loss during menstruation.

These factors can contribute to decreased iron stores, impacting performance and health.

Traditional Iron Supplementation:

To combat iron deficiency, runners often turn to oral iron supplements. Common forms include ferrous sulfate, ferrous gluconate, and ferrous fumarate.

However, these supplements can cause gastrointestinal side effects such as constipation, nausea, and stomach cramps. Additionally, the absorption of iron from supplements can be influenced by dietary factors and individual absorption rates.

The Lucky Iron Fish: A Natural Alternative

For those seeking a more natural method to boost iron intake, the Lucky Iron Fish offers an innovative solution. This fish-shaped cast iron ingot is designed to release a safe amount of iron into food during cooking.

How It Works:

1. Preparation: Clean the Lucky Iron Fish before use.
2. Cooking: Add the fish to 1 liter of boiling water or broth, along with a few drops of an acidic ingredient like lemon juice or vinegar to enhance iron absorption.
3. Boiling: Let it boil for 10 minutes.
4. Usage: Remove the fish and use the iron-enriched water for cooking grains, soups, or stews.

Benefits:

• Gentle on the Stomach: Unlike some iron supplements, the Lucky Iron Fish does not typically cause gastrointestinal discomfort.
• Cost-Effective: Reusable for up to five years, making it an economical choice.
• Cultural Acceptance: Provides a food-based method to increase iron intake, which may be more acceptable in various cultural contexts.

Effectiveness:

Studies have shown that regular use of the Lucky Iron Fish can significantly improve iron levels and reduce the prevalence of anemia.

For instance, a study conducted in rural Cambodia demonstrated a 43% reduction in anemia prevalence among participants using the Lucky Iron Fish daily.

Considerations:

• Consistency: Regular use is essential to achieve and maintain improved iron levels.
• Not a Complete Solution: While beneficial, the Lucky Iron Fish should complement other dietary sources of iron and is not a standalone treatment for significant iron deficiency.

Incorporating the Lucky Iron Fish into daily cooking routines can be an effective, natural, and sustainable way for runners to enhance their iron intake, supporting better performance and overall health.

Last update on 2025-04-15 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

6.) Beta-Alanine

Beta-alanine is a powerful amino acid that increases muscle carnosine levels, helping buffer lactic acid build-up during intense exercise (Saunders et al., 2017).

This is particularly useful for runners who engage in sprints, hill training, additional strength training, or high-intensity interval training.

Benefits for Runners:

• Delays muscle fatigue by reducing lactic acid build-up, allowing you to push harder for longer.
• Improves performance in middle-distance running events and interval sessions.
• Enhances muscle endurance during high-intensity efforts.

• Best Option for Runners: PrimaForce Beta-Alanine
• Dosage: 3–6 grams daily for at least four weeks to see noticeable performance improvements. Splitting the dosage into smaller portions throughout the day can help minimize the tingling sensation some people experience.

Beta-alanine is an excellent addition to a runner’s regimen, particularly for those aiming to improve their speed and power in shorter, high-intensity efforts.

Last update on 2025-04-15 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

7.) Citrulline Malate

Citrulline malate (CM) is a supplement that combines L-citrulline, which enhances blood flow through nitric oxide production, and malate, which supports energy production.

For runners, this duo offers benefits like increased endurance, reduced fatigue, and faster recovery.

• By increasing nitric oxide, CM enhances blood flow and oxygen delivery to muscles, critical for sustained performance during long runs.
• Malate supports aerobic metabolism, helping delay fatigue and maintain energy levels, making it ideal for endurance athletes tackling intense training or races.
• Citrulline malate can help reduce muscle soreness and improve recovery by supporting blood flow and clearing waste products from muscles.

This benefit is particularly useful for runners with frequent training sessions or back-to-back race days.

An effective dose is typically 6-8 grams taken about an hour before running.

Citrulline malate is a promising tool for endurance athletes seeking a competitive edge, whether for training efficiency or race-day stamina.

In my opinion, the best citrulline malate supplement is PrimaForce Citrulline Malate:

Last update on 2025-04-15 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

8.) Collagen

Collagen supplements are one of the best supplements for runners because they can provide joint pain relief.

Research indicates that hydrolyzed collagen is a beneficial supplement to add to your daily regimen if you are a runner because athletes consuming hydrolyzed collagen supplements can reduce limitations (such as pain) that negatively impact athletic performance.

I have used various collagen supplements, but my suggestion is Vital Proteins Collagen Peptides.

Vital Proteins Collagen Peptides is an excellent choice for runners seeking a high-quality, easily digestible collagen supplement.

Key Features:

• Contains Type I and III collagen for optimal joint and skin health.
• Includes hyaluronic acid and vitamin C to enhance absorption and skin hydration.
• NSF-certified for sport, ensuring purity and safety for athletes.

Why It’s Great for Runners: Vital Proteins is particularly effective for reducing joint pain and supporting overall recovery from high-mileage training. It’s unflavored and easily mixes into coffee, smoothies, or water.

• Dosage: 10–20 grams daily.

Last update on 2025-04-15 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

If you are interested in a budget option, I suggest you check out Purely Inspired Collagen Peptides.

• Purely Inspired Collagen Peptides: Purely Inspired Collagen Peptides is an affordable yet high-quality option for runners who want the benefits of collagen without breaking the bank.
• Why It’s Great for Runners: This collagen supplement is a budget-friendly option that still delivers the amino acids necessary for joint repair and recovery. It mixes smoothly into drinks and is great for everyday use.

Key Features:

• Provides 20 grams of collagen per serving with no added sugar.
• Enriched with biotin for added skin, hair, and nail benefits.
• Gluten-free, dairy-free, and non-GMO, making it suitable for various dietary needs.

Last update on 2025-04-16 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

9.) Turmeric

I take turmeric supplements year-round for joint pain and asthma relief, and turmeric is also one of the best supplements for runners.

Research indicates that turmeric supplements can assist with reducing inflammation and oxidative stress, decrease pain and muscle damage, improve muscle recovery and performance, improve psychological and physiological responses to exercise, and improve gastrointestinal functioning!

In my opinion, NatureWise Turmeric Curcumin is an excellent choice for runners seeking joint support and reduced inflammation.

• It features organic turmeric root extract standardized to 95% curcuminoids, the active compounds known for their anti-inflammatory and antioxidant properties.
• The inclusion of BioPerine® black pepper extract enhances curcumin absorption, increasing its bioavailability.
• Additionally, the formula contains organic ginger root, which offers digestive and immune support.

This combination of ingredients makes NatureWise Turmeric Curcumin a comprehensive supplement for runners aiming to maintain joint health and overall well-being. 

Last update on 2025-04-16 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

10.) Calcium

Calcium supplements are among the best supplements for runners participating in long endurance training sessions or competitions.

Calcium supports bone density, which is crucial for runners prone to stress fractures.

Calcium losses are increased during long training sessions or events, and bone health can be compromised.

Although weight-bearing exercise like running is excellent for bone health and will likely improve long-term bone health, taking a calcium supplement is a great way for people who do not consume enough calcium in their diet to protect their bone health.

Supplementing with calcium can help ensure adequate intake, particularly for those with dairy-free diets.

• Best Option for Runners: Juveriente Bone Strength Complex
• Key Benefits: Combines calcium with vitamin D for improved absorption.

Dosage: 1,000–1,500 mg daily, depending on age and dietary intake.

There are a variety of calcium supplements that runners can take, but I believe the best supplement for bone health is Juveriente Bone Strength Complex:

Last update on 2025-04-16 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

11.) L-Carnitine

L-carnitine is another unique option on my list of the best supplements for runners. Although many believe l-carnitine is a weight loss supplement, my opinion is that it is more effective for reducing recovery time from exercise.

Evidence suggests that l-carnitine supplement reduces muscle soreness and other markers of muscle damage after exercise.

Additionally, research indicates that l-carnitine supplements can enhance exercise performance, reduce blood lactate and attenuate oxidative stress responses to exercise.

The supplement RSP Amino Lean I mentioned previously contains l-carnitine, which is another reason I believe it is a valuable supplement.

If you would like to try to add a separate l-carnitine supplement to your regimen, I believe the best L-Carnitine supplement is Now Foods L-Carnitine:

Last update on 2025-04-16 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.