2023 Best Supplements For Runners To Take – Ultimate Guide

By Last Updated: September 22nd, 202327.6 min readViews: 780
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Are you a runner looking to take your performance to the next level? If so, then this ultimate guide is for you! Here we list the 2023 best supplements for runners, helping them increase their energy levels and maximize endurance. Featuring product reviews from experienced endurance athletes, this guide provides an invaluable resource to help optimize running routines with quality supplements. Whether it’s a 5K or marathon race you’re training for, these essential supplements can give you that extra edge needed to reach peak performance. So start reading now and discover how top-rated products can help enhance your running experience!

Key TakeAway For The Best Supplements For Runners

Some of the best supplements for runners are personalized for their body, that’s why I use Viome Precision Supplements. Viome is a company that does microbiome testing and is able to provide you with a personalized approach to vitamin supplements and probiotics. You can get a custom made “multi vitamin” and probiotics that your body actually needs plus it has a huge benefit like telling you which foods to eat for your body, your inflammatory status (are you inflammed and should change your programming, and even how old you are biologically.

There 2 other supplements that I’d recommend for most runners, Nella by Fitbiomics and Athletic Greens. Nella is a specific probiotic that top olympians and high level endurance athletes use and has been featured in ESPN, Forbes, Men’s Health and many more. Athletic Greens AG1 is a top of the line dietary supplement that is endorsed by top athletes because it’s a greens supplement that contains a variety of plant-based ingredients, including probiotics, prebiotics, digestive enzymes, and other nutrients that support gut health and overall wellness.

If you don’t like those, I’ve made a list of specific supplements that are great if just run on the weekends, 5km, 10Km, half marathon, marathons, or ultramarathons. The list is below

Should Runners Use Supplements?

Are you a runner wondering whether you should use supplements? Well, the answer is not a simple yes or no. There are various factors to consider before making a decision.

First and foremost, as a runner, your nutrient needs are substantially higher than those for the average person. Therefore, you should focus on meeting those needs by consuming a balanced and nutritious diet. It should be prioritized before resorting to supplements.

However, certain limitations or dietary restrictions such as allergies, intolerances, or medical conditions make it hard to consume sufficient nutrients through diet alone. In such cases, supplements may be necessary to fill any nutrient gaps.

Before adding any supplements to your diet, it is crucial to consult a medical professional. They will determine which supplements are safe and appropriate based on your specific needs body weight and medical history.

Additionally, it is worth considering the performance benefits that certain supplements may offer. For instance, iron supplements can help increase endurance by improving oxygen-carrying capacity in the blood. Omega-3 fatty acids can combat inflammation and joint pain, promoting faster muscle recovery and reduced muscle soreness.

In conclusion, while a balanced diet is the best approach to meet your nutrient needs, sometimes supplements are necessary. Runners should carefully assess their dietary requirements, limitations, and dietary restrictions before making a decision. And don’t forget to consult a medical professional before adding any supplements to your regime. Ultimately, regular exercises, a nutritious diet, and ample rest and recovery remain the best recipe for running success.

Why Supplements Are Important For Runners

As a runner, ensuring that you’re meeting your nutritional needs is essential for optimal performance and recovery. While a balanced diet comes first, some runners may have difficulty meeting their nutrient requirements through food alone. Therefore, supplements can provide an extra boost by filling any nutrient gaps. This article aims to highlight why supplements are important for runners and which supplements they should consider incorporating into their diets.

best supplements for runners include dietary supplements to help with delayed onset muscle soreness

Benefits of Supplements for Runners

When it comes to performing at your best as a runner, there are several factors to consider, including proper nutrition, hydration, and recovery. While a healthy diet is a must for all athletes, supplements can provide an extra boost to help you reach your goals. Here are some of the benefits of supplements for runners:

1. Improved Performance: Supplements can help improve blood flow and cardiovascular health, leading to better athletic performance and endurance. They can also aid in muscle growth, and muscle contraction,, and recovery, reducing the risk of muscle fatigue and cramps.

2. Faster Recovery: Supplements like protein powders, glutamine, and omega-3 fatty acids can support muscle recovery and reduce muscle damage and soreness post-workout. This can enable runners to bounce back quickly and get back to training sooner.

3. Tailored to Dietary Needs: Runners with specific dietary needs like vegans or plant-based athletes may have trouble getting enough nutrients from their food alone. Supplements such as vitamins, minerals, and protein powders can help fill any nutritional gaps and support healthy bones, muscles, and joints.

4. Convenient and Time-Saving: For busy runners who may not have time to prepare a full meal, supplements can be a quick and easy option to get the necessary nutrients. Ready-to-drink protein shakes and bars can provide a nutrient-dense snack or meal replacement.

5. Ideal for Sensitive Stomachs: Runners who struggle with digestive issues or have sensitive stomachs may benefit from supplements that are easy to digest and absorb. Supplements like electrolyte tablets and hydration mixes can also combat the risk of dehydration during long runs.

In summary, supplements can provide numerous performance and recovery benefits for runners. Whether dealing with dietary restrictions or short on time, there is likely a supplement to meet the specific needs of any athlete. Just be sure to consult with a healthcare professional before starting any new supplement regimen.

Top Supplements For Runners

Running is a great form of exercise that is not only beneficial for physical fitness but also for mental well-being. Runners require adequate nutrition to support their bodies for long-distance runs, endurance, and faster recovery. While a healthy diet is key, supplements can provide an extra boost to help runners perform at their best. In this article, we’ll discuss the top running supplements used for runners, how they can support better athletic performance and recovery, and why they should be included in your diet for optimal health and fitness.

1) Viome Precision Supplements

supplements for runners in canada

Use Viome discount code “sync15”, “SYNC50”, or “sync50%” to get a deal

When it comes to supplements for runners, it’s important to find options that can support their specific needs and goals. That’s where Viome Precision Supplements come in. Viome is a cutting-edge health company that provides personalized supplements based on an individual’s unique microbiome.

What makes Viome Precision Supplements a great option for runners is that they are tailored specifically to the needs of the individual. Unlike other supplements that take a one-size-fits-all approach, Viome uses an advanced microbiome analysis to create personalized supplement recommendations. By analyzing a person’s gut bacteria, Viome can identify any imbalances in beneficial bacteria that could be impacting their health and athletic performance.

Gut health is critical for overall wellness and athletic performance, so Viome’s approach is a game-changer for runners. The personalized supplements can address any imbalances and support gut health, which can lead to improved energy, endurance, and recovery.

In summary, if you’re a runner looking for supplements that can help you meet your goals, consider Viome Precision Supplements. They’re personalized, tailored to your unique needs based on your microbiome analysis, and designed to support gut health and optimize your athletic performance.

2) Nella By Fitbiomics

best probiotic running supplements in canada

If you’re a runner looking for a probiotic supplement designed specifically for athletes, Nella By Fitbiomics might just be what you need. This probiotic supplement is formulated to support the gut health of athletes, particularly runners, and improve their athletic performance.

One of the major benefits of Nella By Fitbiomics for runners is its potential to improve gut health. Regular intake can help to strengthen the gut microbiome, which can impact inflammation and immune function. As runners push their limits, they put their bodies under stress and can experience compromised gut health. By keeping the gut healthy, runners can expect to experience increased energy levels, faster recovery times, and improved endurance.

Nella By Fitbiomics has key features and ingredients that set it apart from other probiotic supplements. Firstly, it is formulated with clinically-proven strains of probiotics, such as Lactobacillus plantarum and Bifidobacterium lactis. These strains work together to strengthen the gut lining and boost immunity. Additionally, Nella By Fitbiomics is enriched with prebiotic fibers, which help to feed the good bacteria in the gut and support their growth.

probiotic supplements for endurance athletes like ultramarathon

In conclusion, if you’re an athlete or runner looking for a probiotic supplement that can improve your gut health and athletic performance, Nella By Fitbiomics might just be the perfect supplement for you. Its unique formulation and key ingredients make it stand out from other probiotics in the market, and its focus on athletes ensures that it caters specifically to your needs as a runner or athlete.

3) Athletic Greens AG1

Athletic Greens AG1 is one of the best supplements for runners looking to improve athletic performance, immune function, and overall health. This nutrient-dense formula is specifically designed to support the demanding physical needs of endurance athletes and those pushing themselves to the limit.

One of the key features of Athletic Greens AG1 is its comprehensive blend of 75 vitamins, minerals, and whole food-sourced ingredients. This powerful combination provides a complete range of nutrients to support energy production, bone health, cardiovascular function, and immune system function.

Athletic Greens AG1 also contains antioxidants to combat free radical damage and support healthy aging. Its all-in-one formula aims to replace multiple supplements and simplify the daily routine of athletes.

Some of the key ingredients found in Athletic Greens AG1 include probiotics, prebiotics, digestive enzymes, and adaptogens. Probiotics and prebiotics support gut health, reducing the risk of inflammation and immune dysfunction. Digestive enzymes promote nutrient absorption and assimilation, supporting healthy digestion. Adaptogens, such as ashwagandha and rhodiola, help to reduce stress levels and support mental clarity, helping athletes perform at their best under pressure.

AG1 for endurance athletes and runners

Athletic Greens AG1 is backed by scientific research and formulated with high-quality ingredients, making it one of the best supplements for runners on the market. By taking Athletic Greens AG1, runners can help support their athletic performance, immune function, and overall health.

Types of Supplements for Runners

Runners require a unique set of nutrients to optimize their athletic performance, promote muscle recovery, and protect against injuries. These nutrients can be obtained through a well-balanced diet, but some athletes may need additional support through supplements. In this article, we will delve into the different types of supplements that are beneficial for runners, including those for improving cardiovascular health, promoting muscle growth and recovery, and supporting overall well-being.

Protein Shakes

Whey protein powder supplements for runners helps enhance performance, physical performance, and high intensity workouts

As a runner, it’s important to have a post-run recovery routine that aids in muscle repair and growth after exercise while enhancing recovery time and boosting athletic performance. One beneficial addition to your routine is incorporating protein shakes.

Protein shakes contain important amino acids that help repair and build muscle tissue. They can also aid in reducing muscle soreness and fatigue. Whey protein, plant-based protein, and collagen protein powders are all types of protein that are suitable for runners.

Whey protein is a fast-digesting protein that can aid in muscle repair after a strenuous workout. Plant-based protein is a great option for vegan runners and is also easily digestible. Collagen protein is known for its joint support properties which can benefit runners who put a lot of pressure on their joints during exercise.

The recommended serving size of protein shakes is typically 20-30 grams. It’s best to consume the shake within 30 minutes post-workout to maximize the benefits of protein intake and muscle recovery.

Incorporating protein shakes into your post-run recovery routine can be an effective way to improve muscle repair and growth while reducing the risk of muscle breakdown. By choosing the proper protein powder for you and consuming it at the recommended serving size and time, you can improve your athletic performance and overall health.

Vitamins and Minerals

what vitamins should a runner take_ a woman is checking her vitamin d status to improve her endurance efforts

Vitamins and minerals are essential nutrients runners need to perform at their best. Long-distance runners require a balanced intake of vitamins and minerals to boost their exercise performance and overall health. These micronutrients play a vital role in maintaining the body’s health and energy levels.

Vitamin B12 is crucial for runners as it aids in the development of red blood cells that transport oxygen to the muscles. A deficiency in Vitamin B12 can result in fatigue, weakness, and poor endurance. Runners must ensure that they maintain optimal levels of this vitamin by consuming fortified cereals, animal-based foods, or Vitamin B12 supplements.

Vitamin C is an antioxidant that helps fight off free radicals and supports the immune system. Runners who train extensively are prone to oxidative stress and may compromise immune function, increasing their susceptibility to infections. A diet rich in Vitamin C can aid in reducing inflammation and muscle damage caused by exercise.

Vitamin E is another antioxidant that helps reduce the damage caused by free radicals and aids in reducing muscle soreness. Additionally, it plays an essential role in oxygen utilization, which impacts endurance and cardiovascular health.

Calcium and magnesium are essential minerals for maintaining healthy bones and muscles. Runners put a lot of pressure on their bones and muscles, and a deficiency in these minerals can result in reduced bone density and muscle cramps. Calcium and magnesium supplements can help runners meet their daily intake requirements and prevent the risk of injury and poor performance.

In conclusion, vitamins and minerals play a crucial role in the optimal performance of long-distance runners. While a healthy diet may provide adequate intake of these micronutrients, supplements can help ensure that runners meet their daily requirements. By including Vitamin B12, Vitamin C, Vitamin E, Calcium, and Magnesium in their diet and supplementation, runners can improve their exercise performance and overall health.

Omega-3 Fatty Acids

omega 3 supplements as a running supplement helps reduce inflammation from long marathons

As a runner, it’s important to fuel your body with essential nutrients that can promote optimal performance. Omega-3 Fatty Acids are one of the most important nutrients that runners cannot afford to overlook. These essential fats play a significant role in promoting heart and brain health, vision, and are known for their anti-inflammatory properties. They can help reduce inflammation in the body, particularly in muscles, thus improving athletic performance.

Omega-3 Fatty Acids are divided into three different forms: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). EPA and DHA are found mainly in fatty fish such as salmon, tuna, and mackerel, while ALA is found in plant-based foods like chia seeds, flaxseed, and walnuts.

While it’s possible to obtain Omega-3 Fatty Acids through a diet that’s high in fatty fish and plant-based foods, many runners may not be able to consume enough of these foods to meet their daily requirements. In such cases, supplements can be a great way to reap the benefits of Omega-3 Fatty Acids.

One of the benefits of taking an Omega-3 Fatty Acid supplement is reducing inflammation, which can accelerate recovery after hard workouts and races. Runners who take Omega-3 Fatty Acids have been shown to improve their endurance and reduce muscle soreness and fatigue. Additionally, these essential fats can strengthen the immune and digestive system together, improving digestion and gut health, and promoting better sleep, all of which are essential for runners who need to perform and recover optimally.

Several Omega-3 Fatty Acids supplements are currently available on the market, but not all products are created equal. The best supplements for runners include brands like Nordic Naturals, Garden of Life, and Bulletproof, which are known for their high-quality products. Look for supplements that contain high amounts of EPA and DHA, are free of contaminants and heavy metals, and have been third-party tested for quality.

In summary, Omega-3 Fatty Acids are essential for runners looking to enhance their athletic performance, reduce inflammation, and accelerate recovery. Incorporating fatty fish and plant-based foods into your diet, as well as taking high-quality supplements, can help you meet your daily Omega-3 Fatty Acid requirements and experience all the benefits that these essential fats have to offer.

Iron Supplementation

best supplements for runners include dietary supplements to help with delayed onset muscle soreness

Iron Supplementation: A Must-Have for Runners

As a runner, you know the importance of a healthy diet for optimal performance and recovery. But did you know that iron is an essential nutrient that plays a crucial role in your body’s ability to perform endurance exercise?

Iron is a mineral that helps in forming hemoglobin, a protein that helps red blood cells carry oxygen throughout the body. Oxygen is critical for energy production, making iron an essential nutrient for runners who need to maintain their energy levels to run long distances.

While iron is found in many food sources, runners are often at a higher risk of iron deficiency due to the increased demand for oxygen during exercise. Additionally, heme iron, which is found in meat, fish, and poultry, is more easily absorbed by the body than non-heme iron found in plant-based foods. This puts vegetarian and vegan runners at increased risk of iron deficiency.

The recommended daily intake of iron varies depending on age and gender, with women of childbearing age and pregnant women needing higher amounts of iron. Men need less iron than women on average. The recommended daily intake for men is 8 milligrams, while women need 18 milligrams, and pregnant women require 27 milligrams.

If you’re struggling to get enough iron from your diet, an iron supplement can be beneficial. Some of the top iron supplements available in the market include Ferrous Sulfate, Ferrous Gluconate, and Carbonyl Iron. These supplements come in various forms, such as tablets, capsules, and liquid drops, and can be easily incorporated into your daily routine.

When selecting an iron supplement, it’s important to choose a high-quality product that is easily absorbed by the body and doesn’t cause digestive issues. Additionally, you should always consult with your healthcare provider before starting any new dietary supplements.

In conclusion, adequate iron intake is crucial for runners, particularly those with increased iron needs or those following a plant-based diet. An iron supplement can help runners meet their daily requirements and enhance their endurance exercise performance. Remember to consult a healthcare professional before adding any supplements to your regimen.

Creatine Monohydrate

Runners need to ensure that their bodies are adequately supplied with the essential nutrients and minerals for optimal performance. One of those essential supplements runners take is creatine monohydrate, which has become increasingly popular among runners looking to improve their endurance and strength. Creatine is a naturally-occurring compound found in muscle tissue that helps fuel muscles during intense exercise, such as running or sprinting.

It also plays an important role in helping the body recover quickly after long runs or races.

  • Creatine monohydrate is a supplement that can be beneficial for runners in several ways. Here are some key points from the search results:Creatine helps build Adenosine Triphosphate (ATP), which is our body’s energy store. By adding Creatine Phosphate to our body, it builds blocks of ATP. ATP kicks in as you take part in high-intensity exercises; therefore, consuming creatine as a supplement could help boost body strength and fitness

  • Creatine boosts muscle strength for athletes by as much as 15%, which can help runners train at a high intensity

  • Creatine can enhance high-intensity exercise performance (sprinting, jumping, lifting) and build muscle mass

  • Creatine can indirectly help improve strength and power in runners who are participating in resistance training

  • Creatine can improve training sessions, which can improve endurance performance in the long run

  • Creatine can help promote greater glycogen storage, which is the body’s usable form of carbohydrates. More specifically, creatine may enhance muscle glycogen accumulation when supplementation is combined with a glycogen-depleting exercise such as running

  • Creatine supplements are safe for runners, and creatine monohydrate is the most effective and well-researched form


probiotics for runners help when they are bloated after running and are bloated

Probiotics are beneficial for runners because they can help improve digestion, reduce inflammation and fatigue, and enhance immune system functions. Probiotics contain live microorganisms that can be found in certain foods or taken as a supplement. These healthy bacteria play an important role in maintaining the balance of good and bad bacteria in our gut which is essential for overall health and wellbeing. For runners, SBO probiotics can provide numerous benefits such as reducing gastrointestinal problems caused by running long distances and enhancing the body’s ability to absorb nutrients from food more efficiently.

Probiotics are good for runners because they can help reduce gastrointestinal (GI) distress, such as bloating, nausea, and diarrhea.

Here are some reasons why probiotics are beneficial for runners:

  • Helps keep gut cells together: Probiotics help keep gut cells together, which strengthens the intestinal wall and keeps runners out of the restroom

  • Boosts immune system: Probiotics can boost the immune system during periods of hard training, which can help prevent sickness

  • Reduces risk of getting sick: Probiotics could help reduce the risk of getting sick during tough training blocks

  • Improves marathon performance: A study found that athletes who had a probiotic supplement for a month could work out longer before fatiguing than those who did not take probiotics.

  • Maximizes gut health: Healthy gut bacteria, also known as probiotics, can help improve gut health and running performance

  • Helps prevent GI problems: Athletes prone to GI problems or who are traveling to regions where GI problems are more likely to occur may benefit from probiotics

  • Reduces severity of symptoms: Even runners who do come down with something report that the bacteria seemed to help reduce the severity of their symptoms



iron vitamins is one of the running supplements used by ultramarathon runners

Runners need to maintain their energy levels and endurance during long runs, which is where adaptogens come in. Adaptogens are a class of herbs and mushrooms that have been used for centuries to help the body cope with physical and mental stress. They can help runners increase stamina, reduce fatigue, improve performance, and even prevent injury.

Adaptogens work by helping the body regulate its hormones to create balance. This helps athletes perform better in any situation because they’re able to maintain their focus and strength even when faced with stressful conditions or intense exercise. Additionally, adaptogenic herbs also boost immunity so that athletes don’t become sick from training too hard or competing in extreme environments.

Adaptogens are natural substances that help the body adapt to physical and mental stress. They can help athletes improve their endurance, strength, and overall performance, reduce fatigue, and help athletes recover faster.

Here are some reasons why adaptogens are needed for runners:

  1. Energy: Adaptogens may be beneficial for a runner’s energy, stamina, and strength. They can help boost energy while burning energy, allowing runners to stay at the top of their game until the end.

  2. Stress reduction: Running, especially long distances, can cause stress on the body. Adaptogens can help mitigate the wear and tear that comes from running by increasing the body’s ability to resist stress

  3. Recovery: Adaptogens can help athletes recover faster. They work by increasing the body’s ability to resist stress, allowing athletes to feel powerful and energized for a more extended period of time

  4. Chronic fatigue: Rhodiola Rosea, an adaptogen, may be beneficial if you’re in an exercise slump due to chronic fatigue

  5. Self-care: Adaptogens may be part of a self-care plan for runners. They can help runners take care of their bodies and reduce the negative effects of stress caused by running

Nitric Oxide Boosters

Nitric oxide boosters are helpful for runners because they can help improve performance and endurance. Nitric oxide (NO) is a naturally occurring gas that helps increase blood flow, oxygen delivery, and nutrient absorption in the body. Runners need nitric oxide to help their muscles work more efficiently.

By taking NO boosters, runners can experience improved energy production which can result in increased stamina and speed during races or long runs. NO also helps reduce fatigue as it increases the body’s ability to take in oxygen and nutrients while reducing inflammation. This allows runners to push themselves harder without becoming exhausted quickly.

NO boosters can also help athletes recover faster from strenuous workouts by aiding in the healing process of strained muscles. The increased blood flow helps reduce swelling and soreness while promoting tissue repair. This can allow athletes to return to training quickly and perform at their best when they do so.

In addition, NO boosts muscle pumps during exercise, which helps with muscular strength and power output. By having better muscle pumps during a workout, runners are able to stay focused on their form while still giving their best effort— leading to more successful runs overall.

Nitric oxide boosters are supplements that are believed to improve athletic performance by increasing blood flow to the muscles.

Here are some reasons why nitric oxide boosters are believed to be beneficial for runners, according to the search results:

  • Reduced oxygen cost of exercise: Boosting nitric oxide can reduce the oxygen cost of exercise, resulting in a lower perceived effort and easier breathing during exercise.

  • Improved function of energy-producing mitochondria: Boosting nitric oxide can improve the function of energy-producing mitochondria, which can help with recovery following hard physical activity.

  • Increased blood flow to muscles: Nitric oxide boosters are believed to increase blood flow to the muscles, which can help deliver oxygen and nutrients to the muscles during exercise, potentially improving performance and allowing runners to work out longer.

  • Reduced muscle soreness: Nitric oxide boosters may help alleviate muscle soreness after working out.

  • Improved endurance: Some research shows that nitric oxide boosters could improve fitness performance for runners, cyclists, and swimmers.

  • Minimal gains: The gains from nitric oxide boosters may be minimal, and the supplements have never been shown to reduce or delay fatigue

Supplements For Running Faster

For runners looking to make the most of their performance, it can be beneficial to look into supplements that are specifically designed for running faster. These supplements can help enhance endurance and stamina during long runs, as well as provide energy for increased speed and power output.

Commonly used by endurance athletes, these supplements often include nitric oxide boosters which have been found to reduce oxygen cost of exercise and improve the function of energy-producing mitochondria in the muscles. Additionally, they may increase blood flow to the muscles while reducing muscle soreness after working out.

While not all studies have shown conclusive evidence that these supplements can directly lead to improved fitness performance or delay fatigue, they could still prove beneficial in helping runners reach their goals when taken with proper guidance from a physician or nutritionist.

  • Iron: Iron is crucial for oxygen transportation in the blood and can help prevent anemia, which can negatively impact running performance.

  • Vitamin D: Vitamin D supports bone health, immune function, and muscle function. Runners who are deficient in vitamin D may experience decreased performance and increased risk of injury.

  • Protein: Protein is essential for muscle repair and recovery after endurance exercise. It can also help with appetite control and weight management.

  • Magnesium: Magnesium supports overall cardiovascular and bone health, reduces lactic acid buildup, and improves recovery time in athletes.

  • Caffeine: Caffeine is a popular supplement among all types of runners, as it can boost running performance, speed, power, and endurance.

  • Creatine: Creatine supplementation can help improve muscular strength and size, which can be beneficial for endurance athletes.

  • Beta-Alanine: Beta-Alanine helps buffer lactic acid production, which may provide additional benefits for sprinters.

  • BCAAs (Branched-Chain Amino Acids): BCAAs can help reduce muscle soreness and inflammation, improve recovery, and support muscle growth.

  • Omega-3 Fish Oil: Omega-3 fatty acids can help reduce inflammation, support cardiovascular health, and improve joint health.

  • L-Glutamine: L-Glutamine is an amino acid that can help improve recovery after endurance exercise by reducing muscle soreness and inflammation.

  • Beetroot: Beetroot supplements can improve endurance performance by increasing nitric oxide production, which enhances blood flow and oxygen delivery to muscles

Best Recovery Supplements For Runners

Runners who are looking to get the most out of their training should consider supplementing for optimum performance and recovery. Recovery supplements can help promote muscle repair, reduce inflammation and soreness, improve endurance and speed, and optimize overall wellbeing.

Some popular recovery supplements for runners include protein powder, BCAAs (Branched-Chain Amino Acids), omega-3 fatty acids, magnesium, L-glutamine, vitamin D, beetroot extract, caffeine, and creatine.

Protein helps with muscle repair and growth post-workout while BCAAs help reduce soreness and fatigue.

Omega-3s are anti-inflammatory fats that help support joint health; magnesium improves cardiovascular health; L-glutamine reduces inflammation; vitamin D boosts immunity; beetroot extract increases nitric oxide production for improved oxygen delivery to muscles; caffeine increases energy and endurance; and creatine increases muscular strength and size.

These supplements can be beneficial for both short distance sprints or longer endurance races.

  1. Creatine: Creatine helps improve muscle strength and power, which can be beneficial for runners.

  2. Protein: Protein is essential for muscle repair and growth. Consuming a protein-rich snack or shake after a run can help initiate muscle protein synthesis and support recovery.

  3. Vitamin D: Vitamin D is important for bone health and immune function, which can be crucial for runners.

  4. Omega-3 fatty acids: Omega-3s have anti-inflammatory properties and can help reduce muscle soreness and promote recovery.

  5. Magnesium: Magnesium is involved in muscle function and energy production. It can help reduce muscle cramps and support recovery.

  6. Glucosamine: Glucosamine is beneficial for joint health and can help reduce joint pain and inflammation.

  7. Branched Chain Amino Acids (BCAAs): BCAAs can help reduce muscle soreness and improve recovery.

  8. Glutamine: Glutamine supports muscle recovery and helps keep cells hydrated.

  9. L-Carnitine: L-Carnitine aids in muscle recovery and improves energy production.

  10. Probiotics: Probiotics can support gut health and overall immune function, which is important for runners

Best Supplements For Marathon Runners

Marathon running is a physically demanding activity, and it takes dedication and hard work to complete. To help endurance athletes reach their goals, there are many supplements available that can support the body during long runs. These include vitamins and minerals for cardiovasular health, L-glutamine to reduce inflammation, vitamin D for immunity, beetroot extract for improved oxygen delivery to muscles, caffeine for energy and endurance boosts, creatine for increased muscular strength and size, omega-3 fatty acids for anti-inflammatory properties, magnesium for muscle function and energy production , glucosamine to promote joint support bone health , branched chain amino acids (BCAAs)for reducing muscle soreness , glutamine aiding in muscle recovery , l carnitine improving energy production as well as probiotics which supports gut health .

All these supplements can be beneficial when taken correctly before or after marathon running.

  1. Vitamin D: Vitamin D is essential for bone health and immune function. A good option for Vitamin D supplementation is Nature Made Extra Strength Vitamin D3 5000 IU (125 mcg).

  2. Iron: Iron is crucial for forming hemoglobin, which transports oxygen throughout the body. Iron deficiency can lead to anemia, causing fatigue, weakness, and breathlessness.

  3. Protein: Protein is essential for muscle repair and recovery. Good sources of protein include whey protein and plant-based protein powders.

  4. BCAAs (Branched-Chain Amino Acids): BCAAs can help reduce muscle soreness and promote muscle recovery after intense training.

  5. Vitamins C and E: These antioxidants help fight free radical damage, delay muscle fatigue, and promote cardiovascular health.

  6. Vitamin B12: Vitamin B12 combats fatigue and weakness while helping runners make more efficient use of other vital nutrients.

  7. Magnesium: Magnesium is essential for muscle function, energy production, and electrolyte balance.

  8. Omega-3s: Omega-3 fatty acids can help reduce inflammation and support joint health.

  9. Tart Cherry Juice Extract: Tart cherry juice extract has been shown to reduce muscle soreness and inflammation, promoting recovery

  10. Probiotics and Prebiotics: These supplements support gut health, which can impact overall health and performance


For runners, there is a wide range of supplements that can help improve performance and enhance recovery afterwards. From l-carnitine to probiotics and beyond, these products have been scientifically proven to provide numerous benefits for endurance athletes. The three top recommendations are Vitamin D, Iron, and Protein; BCAAs; Vitamins C & E, Vitamin B12, Magnesium, Omega-3s , Tart Cherry Juice Extract and Probiotics/Prebiotics . By following the advice in this article on best supplements for runners before or after long runs you’ll be sure to maximize your results while improving your overall health. Give them a try today!


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