By Marnie Kunz, CPT

If you’re wondering what are the best supplements for runners, you’ve come to the right place. As a trainer and running coach, I often get asked about supplements. I also see a lot of misinformation promoting supplements by unqualified people on social media and blogs, and I want to set the record straight. I will explain the purpose and health benefits of different supplements for runners. Above all, I encourage you to talk to your doctor about any supplements or multivitamins you are considering and urge you to get a yearly physical with a blood test, which will show if you have low levels of any vitamins that require supplementation.

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Do I Need Supplements for Running?

The truth is, if you eat a well-balanced diet rich in a variety of nutrients, you probably do not need any supplements for running. The only thing you will need is some running fuel for long runs and endurance races that are over an hour (check out our article on running fuel for more details). Running fuel has electrolytes, which I will go over in more detail, as well as other vitamins and supplements.

Supplements for Runners

Getting a blood test and yearly physical will help determine if you have any vitamin deficiencies or health conditions that may need supplementation, such as iron deficiency or vitamin D deficiency (which is common in cold climates). In addition, many people have special dietary restrictions that may require balancing out with supplements. Running also can deplete certain nutrients in the body, which is why some supplements may be helpful to replenish these lost nutrients if you do not get enough nutrients from the foods you eat.

Here are some of the top supplements for runners:

Macronutients for Runners

Macronutrients are the nutrients that your body needs in large quantities to function well. The three macronutrients are carbohydrates, protein, and fat.

Carbs

Carbs are essential for runners as they boost your body's energy production for running. Some healthy carb-rich foods for runners include whole grains such as oatmeal, quinoa, brown rice, and shole wheat bread. Marathon runners and ultra runners need the most carbs, as they give your body fuel for long periods.

For long runs, take an energy gel, chew, or food with lots of carbs for a boost of energy to replenish the glycogen your body used.

Honey Stinger Organic Honey Waffle for Endurance Sports on Amazon is my favorite long run fuel.

If you have a long distance race coming up, check out our Guide to Carb Loading for tips on what and when to eat before your big day.

Fat

Fat is another macronutrient that your body needs to work properly. Not all fats are created equal, as some are considered healthy, offering benefits like reducing high blood pressure. Fish such as salmon, fish oil, olive oil, nuts, and chia seeds all have healthy fat. Omega-3 fatty acid, found in chia seeds, flaxseeds, and fatty fish, boosts your heart health and brain health.

For runners, when your body depletes carbs for fuel, it begins to burn fatty acids, making fat an important fuel source for slow runs.

Protein Supplements for Runners

Protein is important for runners to build lean muscles, help in muscle recovery, and for healthy immune system functioning. With all the attention carbs get for long-distance runners, protein can get overlooked. But protein is largely what makes up your muscles, and consuming enough protein will help you run strong.

After a workout, runners need to eat 20-30 grams of protein in a post-workout meal, according to sports dietician Serena Marie, RD. This helps with muscle repair and recovery.

Protein-rich foods include meat, tofu, eggs, beans, seafood, lentils, nuts, peanut butter, cheese, tempeh, and miso. If you are a vegan or vegetarian, or even a pescetarian like me, you may not get as much protein as you need each day. For those who do weightlifting, especially heavy weightlifting, I also recommend additional protein.

There are many protein powder options to suit all diets - including vegan protein powder, as well as whey protein powder, which is derived from dairy. My favorite whey protein powder is Optimum Nutrition Gold Standard 100% Whey Protein Powder, which has whey. My go-to vegan protein powder is Orgain Organic Protein Powder in Creamy Chocolate Fudge.

Optimum Nutrition Gold Standard 100% Whey Protein Powder on Amazon
Orgain Organic Vegan Protein Powder on Amazon

Vitamins for Runners

All runners need certain vitamins to be able to run strong and recover fully. These are the most important vitamins for runners. Try to get these vitamins from the foods you eat, but if you do not get enough, you may need to take supplements.

Calcium

Calcium is vital for runners to keep bones strong and prevent stress fractures. Calcium also aids with basic muscle functions like muscle contraction and blood clotting.

Calcium-rich foods include yogurt, cheese, tofu, leafy greens, and fortified cereals. The recommended daily allowance for calcium is 1,000 milligrams for women under age 50 and men under age 71 and 1,200 mg for women ages 51 and older and men ages 71 and older.

Nature's Bounty Calcium Plus on Amazon

Vitamin D

Vitamin D helps your body absorb calcium, making it vital for bone health. We can get some vitamin D from the foods we eat - including dairy products and fortified foods - but sunshine is also necessary to give the body enough vitamin D. If you live in a cold or cloudy climate, or if you do not eat dairy products, you may be low in vitamin D.

Your doctor can advise you if you need to take a vitamin D supplement. In my case, living in New York City, my blood test shows I do not get enough vitamin D, so my doctor has advised me to take a vitamin D supplement. The recommended intake for vitamin D is 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years. According to the National Institutes of Health, the maximum amount of vitamin D that people can consume is 4,000 IU.

Nature's Bounty Vitamin D3, 25 mcg (1000 IU) on Amazon

Vitamin C

Vitamin C helps your body repair itself and aids in tissue growth. Since vitamin C is not stored in the body, it’s important to get it from the foods you eat. Luckily, many fresh fruits and vegetables are rich in vitamin C, including oranges, strawberries, broccoli, bell peppers, kiwi, brussels sprouts, kale, papaya, guava, and cauliflower. The recommended daily allowance for vitamin C is 75 milligrams a day for women and 90 mg a day for men.

Nature’s Bounty Vitamin C Supplement, 500 mg on Amazon

Vitamin E

Vitamin E helps fight inflammation from exercise and environmental pollutants that runners are exposed to during outdoor exercise. Vitamin D helps protect you from this oxidative damage and reduces muscle stiffness and soreness. Vitamin E-rich foods include avocados, sunflower seeds, spinach, broccoli, almonds, and peanuts. The daily recommended amount of vitamin E is 15 mg daily (or 22 international units, IU) for adults.

Nature Made Vitamin E 180 mg (400 IU) on Amazon

Electrolytes for Runners

Electrolytes are essential minerals found in your blood, sweat, and urine. When these minerals dissolve in a fluid, according to Healthline, they form electrolytes — positive or negative ions used in metabolic processes. Runners lose electrolytes through sweat while running, so it’s important to replenish them. Electrolytes that get depleted during a run are sodium, chloride, potassium, magnesium, and calcium.

If you are sweating a lot during your run - either due to hot weather or a long run of over an hour, it’s important to take electrolytes. Common signs of having low electrolytes include dizziness, fatigue, nausea, and cramps.

To replenish your electrolytes, drop an electrolyte tablet in your water bottle and take swigs on the run. I love Nuun tablets for a convenient and tasty way to replenish electrolytes while running. I also love Skratch Labs Hydration Packets (my fave flavor is strawberry lemonade but if you try the Variety Pack, you can find what flavors you love best).

Nuun Sport Elecytrolyte Tablets Variety Pack on Amazon
Skratch Labs Hydration Packets - Hydration Drink Mix, Variety Pack on Amazon

Caffeine for Runners

Coffee is a popular pre-run drink, and for good reason - the mild stimulant gives the body a boost of energy. According to the International Society of Sports Nutrition, caffeine offers some small to moderate benefits for athletes, including helping boost muscular endurance and strength. A cup or two of coffee before a run can help your performance. Many running fuels also include caffeine to enhance energy.

Of course, as with most good things, moderation is key. Too much caffeine can cause dehydration, jitters, and poor sleep. Some runners should skip the caffeine, including pregnant women, people with pre-existing heart conditions, people with anxiety (like me), and people on certain medications. If you’re in doubt about your caffeine use with a particular medication, ask your doctor.

Diet Supplements

When I train runners, I am always skeptical of any diet supplements they mention. The weight loss industry is largely unregulated, and many weight loss supplements can be harmful or even dangerous. People from Dr. Oz to Instagram influencers peddle weight loss products that are part of a multi-billion dollar industry that has little regard for people’s health.

I don’t endorse any weight loss supplements but the least harmful ones I’ve come across include green tea extract and green coffee bean extract, both of which can have effects from caffeine.

If you are interested in losing weight, I recommend consulting with your doctor and beginning a strength training and cardio exercise program, in addition to following a nutritious meal plan. I know it is not an exciting quick-fix solution but it is not worth risking your health by taking a weight loss drug or supplement.

In addition to posing health risks, most weight loss supplements have not been proven to work. I also encourage you to check out the Runstreet weight loss resources for helpful workouts and strategies to help lose weight in a healthy way. Whether you want to find out how to use running for weight loss or to find the best running workouts to lose weight, we got you covered.

Supplement Labels

The supplement industry does not have strict regulations like food or medicine so it’s important to look for certain indicators of quality and third-party inspections when you shop for supplements. Dietary supplements do not need prior approval from the Food and Drug Administration (FDA) to be sold or marketed in most countries, including the United States and the United Kingdom. As a result, some dietary supplements go to market with banned and illegal substances. It’s important to read labels and avoid any supplements that claim they have proprietary or “secret” formulas.

Supplements such as protein powder can submit their products to third-party inspectors to get verified. The most common third-party entities are Informed Choice and National Sanitation Foundation (now known as NSF International), according to the National Academy of Sports Medicine. Informed Choice tests for banned substances according to the World Anti-Doping Association (WADA). To carry the Informed Choice logo, a company must have its manufacturing process audited by Informed Choice and submit a sample from every batch of product produced for banned substance testing.

NSF offers a standard certification as well as an NSF Certified for Sport certification. For standard NSF certification, a dietary supplement is tested by NSF to verify it contains exactly what is listed on the label, does not pose a health or environmental risk, and does not contain common contaminants (such as bacteria or undeclared ingredients). NSF Certified for Sport is even more extensive and includes testing for more than 270 banned substances identified by WADA, manufacturing facility auditing, and ongoing product monitoring.

I recommend researching any product to see reviews, ingredients, and any third-party verifications of quality to find the best protein powders and supplements. If you’re ever in doubt, ask your doctor or a certified dietician for input.

Nutritious Eating

The best way to get all the vitamins and nutrients you need is from a varied, healthy diet. Eat foods that are a variety of colors, and check out farmer’s markets for healthy produce. Our organic food guide offers tips for what foods are best to get organic and which ones you can skip.

I hope this information on supplements for runners helps you in your health journey. Happy running, and happy eating!

Disclosure: Runstreet is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a way for websites to earn advertising revenues by advertising and linking to Amazon.com. This is at no additional cost to you and we only do this for products we recommend.

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach, Brooklyn resident, Akita mom, and the founder of Runstreet.

Best Supplements for Runners