10 Best Supplements For Runners In 2024
Key Takeaways
- Runners often need supplements to meet increased nutrient demands, enhance recovery, and optimize performance. Key supplements include iron, vitamin D, omega-3s, and magnesium.
- Electrolytes, protein powder, and beta-alanine can significantly boost endurance and recovery for both casual runners and marathon athletes.
- Which unexpected supplement might give you the edge in your next race? Keep reading to find out the top 10 best supplements for runners!
Why Do Runners Need Supplements?
Running puts extra demands on our bodies over and above what a regular diet can handle. Should we consider using supplements? Here's why runners might consider incorporating supplements into their routine:
- Increased Nutrient Demands: High-intensity training uses essential nutrients at a faster rate than that used by sedentary people.
- Enhanced Recovery: Certain supplements can accelerate muscle repair and reduce inflammation post-run.
- Performance Optimization: Some supplements directly impact energy production and endurance.
- Injury Prevention: Proper supplementation can strengthen bones, joints, and connective tissues.
- Immune System Support: Intense training can temporarily suppress immune function, making runners more ill-prone.
- Hydration and Electrolyte Balance: Long-distance running causes significant fluid and electrolyte loss, which needs to be replenished.
Top 10 Best Supplements For Runners In 2024
1. Iron
Iron is essential for creating hemoglobin and myoglobin – the proteins that help transport oxygen in your blood and muscles. Your endurance and athletic performance can take a severe hit without enough iron.
Iron is the best supplement for runners. Source: Consumer Lab
Who’s at Risk of Deficiency:
Runners, especially women, and vegetarians, are likelylikelier to have low iron levels. Here are the main reasons:
- Menstruation: Women lose iron during their period.
- Foot Strike Hemolysis: Running can break down red blood cells from the repeated impact.
- Sweat Loss: Believe it or not, you also lose iron when you sweat.
Signs You’re Low on Iron:
- Constant fatigue and weakness
- Struggling to catch your breath during workouts
- Lower performance and stamina
How to Get More Iron:
- From Your Diet: Foods like red meat, poultry, fish, lentils, spinach, and iron-fortified cereals are excellent sources.
- Supplements: If your diet isn’t enough, iron supplements (like ferrous sulfate or ferrous gluconate) can help—but it’s essential to take them under a doctor’s supervision to avoid iron overload.
2. Vitamin D
Vitamin D is crucial because it helps your body absorb calcium, essential for strong bones. It also plays a significant role in supporting your immune system.
Vitamin D is one of the best supplements for running. Source: Consumer Lab
Who’s at Risk of Deficiency:
- Limited Sun Exposure: If you live in northern areas or it’s winter, you might not get enough sunlight.
- Darker Skin: People with darker skin don’t produce as much vitamin D from the sun.
- Training Indoors: Spending a lot of time training inside can limit your sun exposure, too.
What Happens When You’re Low on Vitamin D:
- A higher risk of stress fractures
- Muscle weakness
- A weaker immune system
How to Get More Vitamin D:
- Sun Exposure: Aim for 10-30 minutes of midday sunlight a few times a week.
- Dietary Sources: You can also get vitamin D from foods like fatty fish (salmon, mackerel), fortified dairy products, and egg yolks.
- Supplements: If you’re not getting enough from the sun or food, vitamin D3 (cholecalciferol) is the best form to take as a supplement.
3. Omega-3 Fatty Acids
Omega-3s, especially EPA and DHA, are powerful anti-inflammatory agents that help support heart health and boost brain function.
Omega-3s - best supplement for runners. Source: Health
Benefits for Runners:
- Reduced Muscle Soreness: They help lower inflammation after your workout, speeding up recovery.
- Better Joint Health: Omega-3s can lubricate your joints, easing stiffness and discomfort.
- Boosted Endurance: They also improve oxygen delivery to your muscles, helping you go the distance.
How to Get More Omega-3s:
- Dietary Sources: Fatty fish like salmon and sardines are great options, along with plant-based sources like walnuts, flaxseeds, and chia seeds.
- Supplements: Fish oil, krill oil, or algae-based supplements (for vegetarians and vegans) can also be an easy way to get more EPA and DHA.
4. Magnesium
Magnesium is crucial for runners because it helps with muscle contractions, nerve function, and producing the energy you need to perform at your best.
Best supplements for long distance runners. Source: Tufts Now
Benefits for Runners:
- Prevents Muscle Cramps: It regulates the signals between your nerves and muscles, keeping cramps at bay.
- Speeds Up Recovery: Magnesium plays a role in protein synthesis, which helps repair muscles after intense workouts.
- Improves Sleep: Better sleep means better recovery and overall performance.
Risk Factors for Deficiency:
- Sweat Loss: You lose magnesium when you sweat, which is typical for runners.
- Dietary Gaps: Many processed foods are low in magnesium, so it’s easy to fall short if your diet lacks whole, nutrient-rich foods.
How to Get More Magnesium:
- Dietary Sources: Load up on nuts (like almonds and cashews), seeds (pumpkin and sunflower), legumes, whole grains, and leafy greens for a magnesium boost.
- Supplements: If needed, magnesium supplements are available in forms like citrate, glycinate, or oxide.
5. B Vitamins
B vitamins are essential for energy production, making red blood cells, and keeping your nervous system healthy – critical factors for any runner.
B vitamins are good supplements for runners. Source: Exhale
Key B Vitamins for Runners:
- Vitamin B12: Crucial for making red blood cells and supporting nerve function.
- Vitamin B6: Helps with protein metabolism and breaking down glycogen, your muscles’ fuel source.
- Folate (B9): Important for DNA synthesis and repair, vital for recovery.
Risk Factors for Deficiency:
- You Follow a Vegetarian or Vegan Diet: B12 is primarily found in animal products, so it’s easy to miss.
- You Train Hard: High training volumes can deplete your body’s B vitamin stores faster.
Signs You’re Low on B Vitamins:
- Feeling constantly tired
- Anemia
- Neurological issues like numbness or tingling
How to Get More B Vitamins:
- B12: Meat, fish, dairy, and fortified plant-based milk.
- B6: Poultry, fish, bananas, and chickpeas.
- Folate: Leafy greens, legumes, and fortified cereals.
- Supplements: Consider a B-complex vitamin or specific B vitamin supplements if your diet isn’t enough.
6. Protein Powder
Protein is essential for repairing, growing, and recovering muscles after challenging runs or workouts.
Supplements for distance runners - Source: Harvard Health Publishing
Benefits for Runners:
- Muscle Repair: Helps rebuild muscle fibers that get damaged during exercise.
- Keeps You Full: Protein can promote a sense of fullness, aiding weight management.
- Supports Your Immune System: Proteins help produce antibodies, the key to a healthy immune response.
How Much Protein Do You Need?
- Endurance Athletes: Aim for about 1.2 to 1.4 grams of protein per kilogram of body weight.
- Strength-Focused Runners: You might need up to 1.6 grams per kilogram to support muscle growth and repair.
How to Get Enough Protein:
Dietary Sources: Include lean meats, poultry, fish, dairy, eggs, legumes, and tofu.
Supplements:
- Whey Protein: Fast-absorbing. That’s why it’s ideal for post-workout recovery.
- Casein Protein: Absorbs slowly, perfect to take before bed to aid overnight recovery.
- Plant-Based Proteins: Options like pea, hemp, or brown rice proteins are great for vegans and vegetarians.
7. Glucosamine and Chondroitin
Glucosamine and chondroitin are naturally found in cartilage and the fluid around your joints. Therefore, it’s no wonder glucosamine and chondroitin help cushion and protect them.
Best supplements for running recovery. Source: Walmart
Benefits for Runners:
These compounds may offer several benefits for runners, especially for joint health:
- Protects Joint Health: They help slow down cartilage breakdown.
- Reduces Pain: Can ease symptoms of osteoarthritis and joint discomfort.
- Improves Mobility: This may help enhance how well your joints move and function.
How to Incorporate Them:
- Supplementation: These two are often taken together in pill form.
- Pro Tip: Check with your doctor before starting, especially if you have a shellfish allergy, as glucosamine is often made from shellfish shells.
8. Electrolytes
Electrolytes are crucial for keeping your body’s fluid balance in check. They can help muscles contract and ensure your nerves function properly.
Electrolytes are the best supplements for runners. Source: mysportscience
Key Electrolytes for Runners:
- Sodium and Chloride: Help maintain fluid balance and keep blood pressure steady.
- Potassium: Regulates heart rhythm and supports muscle function.
- Magnesium and Calcium: Both play a role in muscle contractions and performance.
How to Get Enough Electrolytes:
- Sodium: Found in table salt, soups, and processed foods (though be careful with the latter).
- Potassium: Load up on bananas, potatoes, and avocados.
- Calcium: Dairy products or fortified plant milks are excellent sources.
- Electrolyte Drinks: Sports drinks with a balanced mix of electrolytes can help during long runs.
- Electrolyte Tablets: Drop these into your water for a convenient boost of electrolytes.
9. Beta-Alanine
Beta-alanine increases the concentration of carnosine in your muscles, which helps buffer the build-up of lactic acid during high-intensity exercise. This can significantly delay muscle fatigue.
Supplements for runners. Source: Ideal Nutrition
Benefits for Runners:
- Delayed Fatigue: Helps sustain performance by delaying the onset of muscle fatigue during strenuous efforts.
- Enhanced Endurance: Particularly beneficial for middle-distance runners, allowing for better performance over repeated high-intensity bouts.
Dosage and Timing:
- Loading Phase: To effectively increase carnosine levels, it’s recommended to take 4-6 grams of beta-alanine daily, split into smaller doses throughout the day, to avoid the common side effect of paresthesia (a tingling sensation).
- Timing: Consistency is vital — daily intake matters more than taking it directly around your workouts.
How to Incorporate It:
- Supplementation: Beta-alanine is widely available in powder and capsule form, making it easy to add to your supplement routine.
10. Creatine Monohydrate
Creatine helps replenish your ATP stores. In addition, creatine monohydrate gives you quick bursts of energy when you need them most – perfect for those high-intensity efforts.
Creatine helps replenish your ATP stores. Source: switch nutrition
Benefits for Runners:
- Boosting Sprint Performance: Ideal for interval training and short, intense bursts of speed.
- Enhancing Recovery: This may help reduce muscle damage and inflammation, speeding up recovery between hard sessions.
- Increasing Glycogen Storage can improve endurance by helping your muscles store more long-run fuel.
How to Incorporate It:
- Dosage: Take 3-5 grams daily, with the option to use a loading phase if you want quicker saturation.
- Timing: Consistency is key – take it daily, whether around workouts or not.
What Vitamins and Minerals Should Runners Consume?
Calcium
- Why It’s Important: It is critical for maintaining strong bones and proper muscle function.
- Sources:
- Dairy products (milk, yogurt, cheese)
- Fortified plant-based milk
- Leafy greens like kale and broccoli
- Almonds
- Why It’s Important: Potassium helps regulate fluid balance, nerve signaling, and muscle contractions.
- Sources:
- Bananas
- Sweet potatoes
- Spinach
- Beans and lentils
Vitamin C
- Why It’s Important: As a powerful antioxidant, vitamin C helps repair tissues and fights oxidative stress, which can build up during hard runs.
- Sources:
- Citrus fruits (oranges, grapefruits)
- Strawberries
- Bell peppers
- Kiwi
Zinc
- Why It’s Important: Zinc supports your immune system and plays a crucial role in protein synthesis for muscle repair and recovery.
- Sources:
- Meat and poultry
- Shellfish
- Whole grains
- Seeds and nuts
Vitamin E
- Why It’s Important: Vitamin E protects your cells from oxidative damage, which can result from intense training.
- Sources:
- Sunflower seeds
- Almonds
- Spinach
- Avocado
Frequently Asked Questions
What Supplements Do Marathon Runners Take?
Marathon runners need specific supplements to maintain their endurance and energy and recover faster. Here are some top picks:
- Carbohydrate Gels and Drinks
- Electrolyte Supplements
- Caffeine
- Branched-Chain Amino Acids
- Antioxidants
Why Do Marathon Runners Consider Supplements?
Marathon training pushes your body to the limit with high mileage and long periods of exertion, which leads to several key challenges:
- Increased Nutritional Demands
- Enhanced Recovery Needs
- Risk of Gastrointestinal Issues
- Performance Optimization
What Are The Best Supplements For Long Distance Runners?
Long-distance runners can benefit from adding the following supplements to their routine:
- Beetroot Juice
- L-Carnitine
- Tart Cherry Juice
- Probiotics
- Vitamin C and E Combo