Best supplements for runners | Good Food

If you enjoy more than just a casual run, you’ll know that intense training can deplete nutrient levels, making you more susceptible to injury, slow your recovery and potentially lead to a performance plateau. Although it’s not essential for any of us to take supplements and a balanced, varied diet is always the place to focus, there are some occasions when understanding the demands on your body and its nutritional needs may help improve your performance.

When it comes to supporting your running, it is important to consider which nutrients play a role in your chosen exercise and as a result which products are most likely to provide the top-up you need. If you’re considering taking a supplement, read our guides to the various supplements on the market, plus check out our top-rated products in each category.

Discover how to get the most out of supplements and what supplements should I take? Find more useful information in our handy guide on carb loading and check out how to stay hydrated on a run.

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What are the best supplements for runners?

Greens powders

Greens powders could be a useful addition to a runner’s diet as they offer a convenient way to boost daily intake of vegetables, fruit and beneficial plant compounds, especially when life gets busy. These powders are typically rich in polyphenols and antioxidants which may help reduce inflammation and support recovery after training. Many blends also provide added vitamins and minerals that are important for energy, immunity and overall wellbeing. Some greens powders include ingredients such as probiotics, digestive enzymes and adaptogens which might further support gut health and resilience during periods of intense exercise. While not a replacement for a balanced, varied diet, greens powders can help fill nutritional gaps and support the high demands running places on the body.

AGI

Available from AG1 (from £97 without a subscription)

Star rating: 4/5

Certified by both the Cologne List and Informed Choice for being free from 250 banned substances in sport, AG1 is geared towards athletes. It’s available in either individual sachets or a plastic pouch. The sachets are easy to open and ideal for taking to the gym or on the go. But, given the premium price, we found the plastic pouch feels somewhat out of place for a high-end supplement – a glass jar would feel more fitting. The preparation is straightforward – simply mix with cold water – though each day of our 30-day test, we found some sediment remained at the bottom of the glass, even after vigorous shaking. It tastes predominantly of strong, sweet vanilla, with a touch of subtle pineapple and some vegetal notes, which we found more palatable overall when served over ice. The mouthfeel is thin and smooth with no clumping, though the presence of sediment may put some off.

The ingredient transparency is good, with a clear list of vitamins, minerals, probiotics and plant extracts, though the use of proprietary blends does limit exact knowledge of quantities. The claims of improved energy, immunity, digestion and even longevity are broad and not fully substantiated by evidence (though we did feel a marked improvement in our energy levels and digestion), and some micronutrient levels are notably higher than standard daily values, which is worth bearing in mind if you’re taking other supplements. The price point is very high, making it a significant investment for those seeking a convenient nutrient boost – if you’re willing to make the commitment, you’re likely to see an improvement in some areas, as well as clearer, brighter skin, as we did. But, its premium price point is off-putting for most.

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Multivitamin and mineral supplements

While supplements are never a substitute for a poor diet, there is some evidence to suggest that a multivitamin and mineral supplement may help minimise nutritional gaps. When choosing a product, check it includes vitamins, such as the B group and vitamin C, as these are water-soluble so they are not stored in the body, they also play a big part in supporting endurance and helping to fight fatigue.

If you are considering a supplement, read our best multivitamin and mineral review.

Higher Nature Advanced multi

Available from Body Kind (£19.95), Higher Nature (£19.95), Amazon (£18.95)

Star rating: 4/5

Providing 26 essential micronutrients in their optimal absorbable forms, this vegan-friendly formula is high-potency and offers the additional benefits of live probiotic bacteria. You can typically expect to pay a little more for products, like this, that include chelated minerals, and with vitamins that are better absorbed and used by the body.

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Vitamin B12 supplements

Vitamin B12 is essential for energy, red blood cell production and nerve function. For these reasons its crucial for supporting performance, a deficiency may also indirectly influence a runner’s form and alter foot strike mechanics. Found in animal-sourced foods including meat, fish and eggs, runners who follow a largely plant-based diet should consider a supplement.

Read our guide to the best vitamin B12 supplements and learn more about the benefits of vitamin B12.

Viridian high potency B12 capsules

Available from Amazon (£13.30), Viridian (£13.30)

Star rating: 4.5/5

These small, easy to swallow, tasteless capsules contain active forms of vitamin B12 with spirulina, alfalfa and bilberry. Well-suited to those following a plant-based diet, this product contains only active ingredients with no fillers, binders or preservatives.

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Iron supplements

Iron is important for the formation of haemoglobin, the protein that delivers oxygen to the muscles. Runners, especially those who partake in endurance runs, including marathons, may need to consider supplementation. This is because they have a greater need due to the higher level of oxygen transport, the risk of losing iron through sweat and the breakdown of red blood cells caused by foot strike.

If you are considering a supplement, read our best iron supplements review and find out more about why we need iron.

Vitabright gentle iron bisglycinate 28mg

Available from Amazon (£8.99), Vitabright (£12.99)

Star rating: 4.5/5

Two of these easy-to-swallow tablets contain 200 per cent of your nutrient reference value (NRV), and the iron provided is a form that’s easy to absorb. Our testers felt this product to be good value for money and it offers the flexibility to reduce the dose as and when needed.

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Magnesium supplements

Magnesium plays a pivotal role in muscle function and energy production. If you’re looking to improve your personal best, optimise recovery after training and minimise tiredness, then this may be a useful addition to your regime. Magnesium for runners may also help reduce the accumulation of lactic acid post training.

If you are considering a supplement, read our best magnesium supplements review and find out more about the health benefits of magnesium.

Vitabright magnesium citrate

Available from Amazon (£15.87), Vitabright (£19.99)

Star rating: 5/5

Two easy-to-swallow capsules provide a readily absorbed form of magnesium. The product is free of allergens and unnecessary ingredients and contains no fillers or binding agents.

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Zinc supplements

Unlike some other essential nutrients, we don’t store zinc, so we need to get a regular supply from our diet. A deficiency may lead to detrimental effects especially in tissues that have a high demand, like skeletal muscle. In addition to this the oxidative effects of exercise may lead to mild deficiencies and, as a result the zinc levels of athletes, including runners, may be affected.

If you are considering supplementation read our guide to the best zinc supplements and check out what is zinc?

BioCare zinc citrate 17mg

Available from BioCare (£7.85)

Star rating: 4.5/5

These small tablets supply 171 per cent of the nutrient reference value (NRV). Testers felt they offer good value for money and found them an easy addition to their routine.

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Omega-3 fatty acid supplements

Omega-3 fatty acids play important roles in the body, as well as being good for the heart, they are needed to form the membranes of every cell. They are particularly beneficial for runners because their anti-inflammatory properties may help alleviate delayed onset muscle soreness, improve blood flow during a run and support performance.

If you are considering a supplement, read our best omega 3 supplement review and learn more about useful food sources of omega 3.

WeightWorld Omega-3 2000mg fish oil

Available from Amazon (£17.97), WeightWorld (£18.99)

Star rating: 4.5/5

High-quality fish oils are expensive, but this product offers value for money and has a high level of EPA/DHA from sustainably sourced wild anchovies. Our testers found these small soft gels easy to swallow, the oils they contain are distilled and contaminant-free and the product has a 90-day money back guarantee.

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Joint care supplements

Running is a high-impact sport that may stress the joints and increase the risk of injury. Taking a joint specific supplement may help maintain cartilage, tendons and ligaments and potentially improve tissue recovery. Some products include botanicals for their anti-inflammatory effects.

If you are considering a supplement, read our best joint health supplement review and check out what to eat for healthy joints.

Wild Nutrition Bone & Muscle support

Available from Wild Nutrition (£36.50), Bodykind (£36.50)

Star rating: 4/5

This food-grown multi-nutrient complex supplies key nutrients like vitamins C, D and K as well as calcium, magnesium and silicon to support bones, muscles, teeth and gums. The product also includes Boswellia extract (100mg) for its anti-inflammatory properties and protective plant compounds (bioflavonoids). Our tester found the capsules easy to swallow but chose to take the recommended three capsules in divided doses with each meal. Suitable for vegetarians and allergen free.

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Electrolyte supplements

Electrolytes such as sodium, magnesium and potassium are lost through sweat making replenishing them important during long or hot runs. Opting for an electrolyte drink is a useful strategy for sustaining body fluids, this supports performance and helps your body cope with endurance training and marathon runs.

If you are considering a supplement, read our best electrolyte supplement review and read more about whether you need to replenish electrolytes.

SIS Hydro+ electrolyte drink mix

Available from SiS (from £8.99)

Star rating: 4/5

A balanced mix of five key electrolytes with added vitamins to support energy levels and fight fatigue. This powdered product has been independently tested for banned substances making it a reliable choice for those involved in competitive sport. That said, our tester found the taste a little salty.

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Creatine supplements

Creatine monohydrate is a naturally occurring substance and has been well researched for its impact on exercise performance. Its value for runners is that it may help muscles regenerate energy (in the form of ATP) quickly, and as such may improve muscle strength and power, especially during high intensity training.

Read our guide to the best creatine supplements

Innermost The Power Booster creatine

Available from Bodykind (£16.96), Innermost (£24.95)

Star rating: 4.5/5

One serving of this supplement contains 166 per cent of the recommended dose. Although the product is flavourless our testers found it less pleasant with water and preferred it blended into a smoothie or juice.

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Ashwagandha supplements

A traditional ayurvedic herb, that’s thought to increase energy and support the stress response. Adding an ashwagandha supplement to your regime may help increase the capacity of the blood to transport oxygen (VO2max) to exercising muscles and as a result potentially enhance performance.

If you are considering a supplement, read our best ashwagandha supplement review.

WeightWorld ashwagandha KSM-66

Available from Amazon (£9.98), WeightWorld (£9.99)

Star rating: 5/5

This provides 1500mg of high-quality ashwagandha, which is above standard. It’s good value for money, as you’ll get enough for six months and the type of ashwagandha extract used has been well researched. The tablets are small, making them easy to take, especially for those who struggle with the size of some capsules.

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Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.