10 Best Supplements for Runners to Improve Performance
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Whether you’re a competitive runner chasing your next PR or someone who enjoys getting outside for a jog every now and then, there’s no denying that running can be hard on the body. It’s why many runners have found supplements and sports nutrition to be a good solution to help with their running performance, recovery, health, and wellness.
In this article, we’ll look at some of the most popular supplements and sports nutrition used by runners, including:
Creatine
Omega-3
Protein
Vitamin D
Multivitamins
Iron
Collagen
Rhodiola Rosea
Electrolytes
Sodium Bicarbonate
We’ll highlight each supplement's benefits, mechanisms of action, clinical research supporting their efficacy, and recommended dosages and timing. If you want a quick summary of each supplement, here’s what we’ll cover in more depth below:
Runner's Supplement Comparison Chart
| Main Benefits | How It Works | Recommended Dosage | Clinical Evidence | |
|---|---|---|---|---|
| Creatine | • Increases muscle mass and strength • Enhances athletic performance • Aids in recovery • Supports cognitive function |
Replenishes ATP by increasing phosphocreatine stores, allowing for faster energy regeneration during high-intensity exercise | 5 grams per day, can be taken anytime | 2021 study found it can augment exercise training adaptations and mitigate recovery time |
| Omega-3 | • Reduces inflammation and joint pain • Supports cardiovascular health • Enhances recovery • Supports cognitive function |
Provides essential fatty acids (EPA and DHA) that reduce inflammation and support cellular function | 1,000-3,000 mg per day with meals | Research showed significant reduction in muscle soreness and inflammation after strength workouts |
| Protein | • Aids in muscle recovery and growth • Supports weight management • Increases satiety and energy • Strengthens immune system |
Provides amino acids needed for muscle repair and growth | 0.8-1.2g per pound of body weight; 20-30g post-workout | Study concluded protein supplementation can lead to significant improvements in body composition and training response |
| Rhodiola Rosea | • Reduces stress and fatigue • Enhances cognition • Aids in aerobic performance |
Acts as an adaptogen that regulates cortisol and promotes homeostasis through bioactive compounds (rosavin and salidroside) | 100-500 mg daily with food | 2013 study found it decreases heart rate response to submaximal exercise and improves endurance by decreasing perception of effort |
| Iron | • Improves energy, endurance, recovery • Supports oxygen transport • Prevents iron deficiency |
Supports red blood cell production and hemoglobin formation for oxygen transport | 8 mg daily (men), 18 mg daily (women); based on medical guidance | 2018 study showed supplementation may benefit athletes with ferritin levels <20 μg/L |
| Collagen | • Supports soft tissue development • Aids in muscle recovery • Improves joint health and mobility • Promotes healthy hair, skin, nails |
Prompts body to synthesize new collagen fibers, strengthening connective tissues | Skin/Hair/Nails: 2.5-10g Joint/Bone: 10-15g Muscle: 15-20g Gut Health: 10-15g |
2021 research found it most beneficial for improving joint functionality and reducing joint pain |
| Electrolytes | • Maintains hydration • Prevents cramps • Supports muscle function • Sustains endurance |
Helps maintain fluid balance, transmit nerve signals, and support muscle contractions | Sodium: 1,500-2,300 mg Potassium: 2,500-3,400 mg Magnesium: 300-400 mg Calcium: 1,000-1,200 mg Chloride: 2,300 mg |
2024 study concluded sweat electrolytes play a pivotal role in maintaining physiological functions and optimizing exercise performance |
| Vitamin D | • Promotes bone density/strength • Supports immune function • Enhances muscle function |
Assists in calcium absorption and plays a role in muscle contractions | 1,000-2,000 IU daily with a fat-containing meal | Study in Nutrients found athletes with higher vitamin D levels performed better and had fewer injuries |
| Multivitamins | • Supports overall health • Provides essential nutrients • Boosts immune function |
Fills nutritional gaps with essential vitamins and minerals | Typically one tablet daily with a meal | Research indicated athletes consuming multivitamins may experience improved recovery and reduced illness frequency |
| Sodium Bicarbonate | • Delays fatigue • Enhances power output • Boosts endurance • Improves recovery |
Increases blood pH, helping neutralize lactic acid produced during intense exercise | 0.2-0.4g per kg of body weight, 60-90 minutes pre-exercise | 2019 research review found positive results in 11 of 20 studies for exercise under 4 minutes and 6 of 15 studies for exercise over 4 minutes |
Of course, it’s unlikely that anyone would want to take all of these supplements concurrently, so we’ll also provide guidance on selecting the right ones for you and your goals.
Creatine
Creatine is a naturally occurring compound that enhances energy production during high-intensity exercise by increasing phosphocreatine stores in muscles, allowing for faster ATP regeneration.
While commonly associated with strength training, creatine also benefits runners by improving sprint performance, increasing muscular endurance, and aiding in recovery.
Creatine supplementation can be especially beneficial for those following vegan and vegetarian diets.
Main Benefits
Increases muscle mass and strength
Enhances athletic performance in high-intensity activities
Aids in recovery after intense exercise
Supports cognitive function
How It Works
Creatine works by replenishing adenosine triphosphate (ATP), the primary energy currency of the cell. During high-intensity exercise, ATP is rapidly depleted. Creatine helps regenerate ATP, allowing athletes to maintain optimal energy levels during intense physical activities.
Clinical Research Supporting Its Efficacy for Runners
This 2021 study looked at the benefits of creatine for exercise and sports performance, finding that it can augment exercise training adaptations and mitigate recovery time.
Recommended Dosage and Timing
The typical recommended dosage of creatine is 5 grams per day, which can be taken at any time during the day.
Omega-3
Omega-3 fatty acids are essential fats that play a vital role in overall health, including heart and brain function. They are found in fish, flaxseed oil, and certain nuts and seeds.
Main Benefits
Reduces inflammation and joint pain
Supports cardiovascular health
Enhances recovery after exercise
Supports cognitive function
How It Works
Omega-3 supplements work by providing essential fatty acids that the body cannot produce on its own. These fatty acids—mainly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—play critical roles in maintaining cellular function, reducing inflammation, and supporting brain health. It’s important to know that not all omega-3 supplements are created equally.
Clinical Research Supporting Its Efficacy for Runners
A study published in the Journal of Sports Science & Medicine demonstrated that omega-3 supplementation significantly reduced muscle soreness and inflammation after strength workouts.
Recommended Dosage and Timing
The standard dosage for omega-3 supplements is 1,000 to 3,000 mg per day, depending on dietary intake and individual goals. It is best to take omega-3s with meals for optimal absorption.
Protein
Protein powder is a popular supplement for athletes, used to optimize daily protein intake and support muscle protein synthesis, recovery and growth. Common sources include whey, casein, and plant-based proteins.
Main Benefits
Aids in muscle recovery and growth
Supports weight management
Increases satiety and energy levels
Strengthens immune system
How It Works
Protein is essential for muscle repair and growth. Consuming protein after workouts provides the necessary building blocks (amino acids) for muscle recovery, helping to reduce soreness and promote muscle synthesis.
Clinical Research Supporting Its Efficacy for Runners
This study published in the Journal of Exercise Nutrition & Biochemistry concluded that protein supplementation can lead to significant improvements in body composition and training response.
Recommended Dosage and Timing
For optimal results, experts recommend a daily protein intake of 0.8 to 1.2 grams per pound of body weight. Athletes should aim for 20-30 grams of protein post-workout, depending on body weight and workout intensity. Protein shakes can be consumed immediately after exercise to maximize recovery. You can learn more about the differences between whey and plant protein in this article.
Rhodiola Rosea
Overview
Rhodiola Rosea, commonly called golden root, is a plant which contains compounds that may help support stress relief, cognitive function, and aerobic performance. Rhodiola Rosea acts as an adaptogen that can help provide relief from stress and fatigue. The main bioactive compounds, rosavin and salidroside, work to regulate cortisol which has a cascading effect at the systemic and cellular level.
Main Benefits
Helps reduce levels of stress and fatigue
Enhances cognition and mental resilience
Aids in aerobic performance
How It Works
Rhodiola acts as an adaptogen, which means it can help the body resist and adapt to stress by regulating physiological processes and promoting balance (homeostasis) through cortisol regulation. It does this via its bioactive compounds, rosavin and salidroside.
Clinical Research Supporting Its Efficacy for Runners
This 2013 study looked at the effects of Rhodiola on endurance exercise performance, concluding that it decreases heart rate response to submaximal exercise and appears to improve endurance exercise performance by decreasing the perception of effort.
Recommended Dosage and Timing
The recommended daily dose ranges from 100 mg to 500 mg. It is best taken with food.
Iron
Overview
Iron is an essential mineral that plays a key role in oxygen transport and energy production, making it crucial for endurance athletes like runners.
Main Benefits
Can help improve energy levels, endurance, and recovery.
Helps form hemoglobin, the protein in red blood cells that carries oxygen to muscles, supporting aerobic performance and reducing fatigue.
Helps prevent iron deficiency, which can be common among female runners and those training at high intensities.
How It Works
Iron works by supporting red blood cell production and hemoglobin formation, which enables oxygen transport from the lungs to muscles. This enhances aerobic energy production, reduces fatigue, and can help improve endurance.
Clinical Research Supporting Its Efficacy for Runners
This 2018 study showed how iron supplementation can help athletes improve their iron levels and performance. The results showed that supplementing athletes with iron (ferritin) levels of <20 μg/L (micrograms per liter) may be more beneficial than supplementing athletes with higher baseline ferritin levels.
Recommended Dosage and Timing
The National Institutes of Health recommends 8 mg of iron daily for adult males and 18 mg for adult females. Before supplementing, it is recommended to get a ferritin (iron storage) and hemoglobin blood test. Excess iron can be harmful, so supplementation should be based on medical guidance.
Collagen
Overview
Collagen supplementation can help promote natural collagen synthesis and support soft tissue for long-term joint health and resilience against injury. Your body’s collagen production starts to decline from your early 30s. As the quality and amount of collagen decreases, your joint cartilage begins to break down, your bones become more brittle, and muscle performance decreases, affecting mobility and strength. That’s why collagen supplements can be so helpful for runners.
Main Benefits
Supports soft tissue development
Aids in muscle recovery
Helps improve joint health and mobility
Promotes healthy hair, skin, and nails
How It Works
Collagen consumption can prompt your body to synthesize new collagen fibers, improving tissue health and function. It can strengthen your connective tissues, reduce the risk of injury, and help you bounce back faster if you get hurt.
Clinical Research Supporting Its Efficacy for Runners
This 2021 research looked at the effects that collagen peptides can have on body composition, collagen synthesis, and recovery from joint and injury exercise. It found that collagen supplementation is most beneficial in improving joint functionality and reducing joint pain. Certain improvements in body composition, strength, and muscle recovery were also present.
Recommended Dosage and Timing
The recommended daily dosage of collagen varies depending on the intended health benefits:
Skin, Hair, and Nail Health: 2.5–10 grams per day
Joint and Bone Health: 10–15 grams per day
Muscle Mass and Recovery: 15–20 grams per day
Gut Health: While no official dosage is established, many studies suggest 10–15 grams per day may help support gut lining integrity.
For best results, take collagen with vitamin C, which enhances collagen synthesis, and avoid taking with caffeine.
Electrolytes
Overview
Electrolytes—such as sodium, potassium, magnesium, calcium, and chloride—are essential minerals that help regulate fluid balance, muscle contractions, and nerve function.
During running, the body loses electrolytes through sweat, which can lead to dehydration, muscle cramps, and decreased performance. This is especially true in hot conditions or over long distances.
Runners can get electrolytes from sports drinks, supplements, or whole foods like bananas, nuts, and leafy greens.
Main Benefits
Consuming electrolytes before, during, and after runs helps maintain hydration, prevent cramps, support muscle function, and sustain endurance.
Proper electrolyte balance also aids recovery by replenishing lost minerals and reducing post-exercise fatigue.
How It Works
Electrolytes work by helping maintain fluid balance, transmitting nerve signals, and supporting muscle contractions. Sodium and potassium regulate hydration and nerve impulses, calcium enables muscle contractions, and magnesium helps prevent cramps and fatigue.
When running, electrolyte loss through sweat can disrupt these functions, leading to dehydration and muscle issues, so replenishing them helps sustain performance and recovery.
Clinical Research Supporting Its Efficacy for Runners
This 2024 study examined the importance of electrolytes in exercise performance. It concluded that sweat electrolytes play a pivotal role in maintaining various physiological functions, optimizing exercise performance, and ensuring athlete safety. These electrolytes, mainly sodium, potassium, and chloride, help regulate fluid balance and aid in cardiovascular and neuromuscular functionality. It also concluded that it is essential to accurately measure sweat electrolyte loss during exercise to understand how to properly replace sweat electrolytes during and after exercise.
Recommended Dosage and Timing
The recommended daily intake of electrolytes varies based on factors like activity level, sweat rate, and climate. General guidelines for key electrolytes include:
Sodium: 1,500–2,300 mg (higher for endurance athletes)
Potassium: 2,500–3,400 mg
Magnesium: 300–400 mg
Calcium: 1,000–1,200 mg
Chloride: 2,300 mg
Runners with heavy sweat loss may need additional sodium (500–1,500 mg per hour of intense exercise). If you’re keen to dial in your electrolyte intake with accuracy, it’s best to undertake sweat/sodium loss testing. It is a short and simple test that many running/endurance coaches or stores now offer. It’s always best to adjust your electrolyte intake based on individual hydration needs and electrolyte losses.
Vitamin D
Vitamin D is a fat-soluble vitamin that plays a critical role in various bodily functions, including calcium absorption, immune function, and bone health. It can be obtained through sunlight exposure, certain foods, and supplementation.
Main Benefits
Promotes healthy bone density and strength
Supports immune function and reduces the risk of illness
Enhances muscle function and may improve athletic performance
How It Works
Vitamin D assists in calcium absorption in the intestines, essential for maintaining bone density. It also plays a role in muscle contractions, and adequate levels can lead to improved muscle strength and function during physical activities.
Clinical Research Supporting Its Efficacy for Runners
A study published in the journal Nutrients found that athletes with higher vitamin D levels performed better and had a lower incidence of injuries.
Recommended Dosage and Timing
The recommended dosage for vitamin D varies, but a common range is 1,000 to 2,000 IU per day, especially for those with limited sun exposure. It's best taken with a meal that contains fat to enhance absorption.
Multivitamins
Multivitamins are dietary supplements containing a combination of vitamins and minerals. They are designed to fill nutritional gaps in an athlete's diet.
Main Benefits
Supports overall health and wellness
Provides essential nutrients for optimal performance
Boosts immune function
How It Works
Multivitamins provide key vitamins and minerals, such as vitamin C, vitamin A, and vitamin K, that even when consuming a balanced diet can sometimes be lacking. These nutrients are essential for various bodily functions, including energy production, muscle contraction, and recovery.
Clinical Research Supporting Its Efficacy for Runners
A study published in the Journal of the International Society of Sports Nutrition indicated that athletes who consume multivitamins may experience improved recovery and reduced frequency of illness.
Recommended Dosage and Timing
The recommended dosage for multivitamins varies depending on the formulation, but a typical serving is one tablet per day. It's best to take multivitamins with a meal for optimal absorption.
Sodium Bicarbonate
Overview
Sodium bicarbonate is a popular sports nutrition supplement known for its ability to buffer acid buildup in muscles, delaying fatigue and enhancing high-intensity performance.
Main Benefits
Delays Fatigue: Buffers acid buildup in muscles, allowing for prolonged high-intensity performance.
Enhances Power Output: Improves short-duration, high-intensity efforts like sprinting and weightlifting.
Boosts Endurance: Helps sustain performance in activities that cause rapid muscle acidification.
Improves Recovery: Reduces post-exercise muscle acidity, potentially aiding quicker recovery.
Supports High-Intensity Training: Beneficial for athletes in sports like running, rowing, swimming, and cycling.
How It Works
Sodium bicarbonate works by increasing blood pH, helping neutralize lactic acid produced during intense exercise, which can improve endurance and power output. Athletes in sports requiring short bursts of energy often use it to boost performance and it has recently grown in popularity in the endurance sports community.
Clinical Research Supporting Its Efficacy for Runners
This 2019 research review looked at the impact of sodium bicarbonate on performance. Although its overall findings were mixed, 11 of 20 studies with exercise duration of less than four minutes showed positive results after supplementing with sodium bicarbonate. Six of 15 studies with an exercise duration of more than four minutes showed performance-enhancing results. Recent anecdotal and in-the-field experience from world-class runners supports the use of sodium bicarbonate for improved performance.
Recommended Dosage and Timing
The typical dose is 0.2–0.4 g per kg of body weight, taken 60–90 minutes before exercise. Some users experience gastrointestinal discomfort, so it's best to experiment with dosage and timing to minimize side effects.
Expert-Backed Supplements to Optimize Your Performance
If you’re looking for high-quality supplements that are expert-backed and trusted by professional and collegiate athletes, check out Momentous.
The team at Momentous prides itself on only sourcing premium ingredients for its products, most of which hold the prestigious NSF Certified for Sport certification, guaranteeing their safety, purity, and efficacy.
Momentous also partners with leading experts in the high-performance space, such as Dr. Stacy Sims, Dr. Kelly Starrett, and Dr. Andy Galpin. You can learn more about the rigorous testing standards and science-driven process behind Momentous products here.
Find out what runners are saying about Momentous products:
“Time and time again I’m blown away with my performance in the gym and in the mountains, thanks to Momentous protein, creatine, and electrolytes…..It also tastes amazing!”
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“Perfect for triathlon…Lots of benefits not only for strength, but lots of mental benefits including increased cognition, reduced mental fatigue and brain energy stores. This can also help when pushing through intense workouts.”
-Vanessa W.
“I feel great! Endurance and strength is improved during cardio.”
-Romel D.
"Rhodiola Rosea has been a great addition to my routine. I’ve noticed a significant improvement in my cardiovascular endurance, especially during intense leg workouts taken to failure. I no longer feel out of breath or fatigued as quickly, which has allowed me to push harder and maximize my training sessions. A solid product for anyone looking to enhance stamina and performance!"
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I used this product during my first 100-mile ultramarathon through the surrounding mountains of Lake Tahoe last year. I had been experimenting with different fueling strategies in my long training runs, and Momentous Fuel was one of the products that had consistently good results. No GI distress, steady energy, no crash, just an all-around incredible product. I’m preparing for another ultramarathon this summer and already incorporating Momentous Fuel into my training. I love it. Thank you for making such a quality product.
-Shai DeBroux D.
Emma-Kate Lidbury
Emma-Kate Lidbury is a freelance writer and editor with 20 years of experience working in the health and fitness world.
