11 Best Running Supplements to Boost Your 2023 Exercise Routine

If you run regularly, you know that sweating frequently can drain your body of essential amino acids, vitamins, sodium, and potassium. Running supplements deliver the nutrition that habitual runners need to stay in top shape and prevent various injuries and nutritional deficiencies that can hold them back. 

In fact, there are many types of supplements for specific areas.

For example, there are products that target your immune system, making it easier to fight off illness, as well as supplements such as whey protein, which is designed for long-distance runners who want to maintain muscle mass and aid in recovery after exercise.

With so many options on the market, choosing the right running supplement can be a daunting task. In this article, we’ve done the legwork for you and narrowed down the top 11 supplements for runners this year. Take a closer look to find the perfect supplement that matches your fitness goals.

A Quick Glance at the Best Running Supplements

Here’s a quick breakdown of the dietary supplements for runners we like the most this year:

• Best overall – PEREGRUNE Runner Multivitamin
• Best for gut health – Bioma
• Best for maintaining and repairing muscles – Orgain Organic Protein Powder
• Best for muscle recovery and improved running performance – Key Nutrients Electrolyte Recovery Plus
• Best for increased energy – GU Energy Gel
• Best for improved gut health and immune system support – Athletic Greens
• Best for reducing muscle soreness and aiding recovery – EI8HT by Avrox
• Best for increasing iron levels and exercise performance – Elm & Rye Iron
• Best for muscle growth – Kaged BCAA
• Best for stronger bones and improved muscle function – Nature Made Extra Strength Vitamin D3
• Best for improved cardiovascular health and joint support – PEREGRUNE Runner Omega-3

Our Top 11 Picks for the Best Supplement for Runners

The best supplements for runners need to improve overall performance and may offer targeted ingredients for each part of the running process. Below, we’ve compiled notable supplements that runners may want to consider adding to their routine. Let’s explore these options, shall we? 

#1 PEREGRUNE Runner Multivitamin – Best overall

The PEREGRUNE Runner Multivitamin is designed specifically for runners to support energy and endurance. It is made with non-GMO, whole-food ingredients and contains a vitamin B complex, which is integral to energy production in the body.

The formula also contains three different antioxidants to support a good immune system and heart health, as well as overall health and muscle recovery. Those antioxidants also protect against free radical damage caused by running, which can cause inflammation and muscle damage.

Finally, the supplement also contains vitamin D, which supports healthy bones. Vitamin D can also improve aerobic respiration, which contributes to stronger muscles and reduces the likelihood of injury.

#2 Bioma – Best for gut health

Bioma is a well-rounded supplement purpose-made to enhance gut health and aid digestion. This supplement is formulated with a potent mix of bifidobacteria, xylooligosaccharides, fibers, and tributyrin, all of which facilitate a healthy and balanced gut. 

By encouraging healthy gut function, Bioma opens doors to a variety of additional benefits, including sharper focus, increased energy, enhanced nutrient absorption, and smoother digestion. 

Scientific research suggests that a balanced gut microbiome can aid glucose metabolism and subsequently increase energy levels. Because the function of Bioma is rooted in this theory, the specially formulated supplement presents promising benefits for runners.

By supporting your gut microbiome, Bioma contributes toward sufficient energy levels and the absorption of essential nutrients during digestion, enabling you to get the most out of your meals and further support your performance as a runner.

#3 Orgain Organic Protein Powder – Best for maintaining and repairing muscles

Orgain Organic Protein Powder boasts a curated blend of natural plant-based protein sources, such as brown rice, chia seeds, and peas. Its plant-based formula allows vegans and vegetarians to meet their nutritional needs and achieve their health goals without compromise.  

As a result of its high-quality organic ingredients, this supplement is subsequently packed with amino acids, presenting a variety of health benefits to runners, including rapid muscle repair and growth.

This product is especially ideal for runners who frequently engage in high-intensity workouts and are more prone to tired or damaged muscles, ensuring minimal time is spent recovering from injuries.

The Orgain Organic Protein Powder is also formulated with complex carbohydrates from natural sources. 

Research indicates that carbohydrates offer individuals a sustained release of energy and prolong endurance, which is particularly valuable to runners engaging in intensive and long-distance runs.

This product also delivers a range of essential vitamins and minerals, including vitamin D and iron supplements, which work together to support overall health and enhance immune function. 

To help your body get the most of Orgain Organic Protein Powder’s rich ingredients, this supplement contains prebiotic fiber, which facilitates smooth digestion and optimal gut function and ensures all beneficial nutrients are sufficiently absorbed.

#4 Key Nutrients Electrolyte Recovery Plus – Best for muscle recovery and improved running performance

Key Nutrients Electrolyte Recovery Plus is packed with several considerably effective ingredients. Packed with plenty of effective electrolytes, including zinc, calcium, selenium, copper, magnesium, and sodium chloride, this supplement offers a balanced blend of minerals.

Studies show that these electrolytes play an essential role in preventing dehydration, fatigue, and muscle pain caused by lactic acid buildup, making this supplement beneficial to endurance athletes engaging in extensive training and long runs. 

In addition to its electrolyte profile, this supplement is fortified with amino acids needed for muscle recovery and a vitamin complex featuring B-group vitamins and vitamin C, which are vital for immune support, sustained energy production, and prolonged performance.

#5 GU Energy Gel – Best for increased energy

GU Energy Gel is a pre-run supplement that offers an easily digestible and fast-acting source of energy. This gel also works well as an energy booster during long runs. 

Containing a blend of carbohydrates, including fructose and maltodextrin, this supplement can sufficiently fuel muscles during runs, helping you run longer without getting tired. GU Energy Gel also contains sodium and potassium, which are essential electrolytes that prevent cramping and dehydration. 

The supplement is formulated with a rich blend of amino acids, including valine, isoleucine, and leucine, which are intended to support muscle recovery and prevent fatigue. 

By packing a balanced blend of carbohydrates, electrolytes, and amino acids into a compact gel, this supplement is an excellent choice for runners seeking to optimize their performance while on the go.

#6 Athletic Greens – Best for improved gut health and immune system support

Athletic Greens is an ideal supplement for runners seeking to improve their overall health.

With a particular focus on immune and gut health, this all-in-one nutrient boost provides a comprehensive formula designed to reduce muscle soreness, aid post-run recovery, and support nutrient absorption.

Athletic Greens includes a powerful cocktail of vitamins and minerals, including zinc and magnesium, which support muscle contraction and injury recovery. This can help reduce muscle cramps and injury during runs. 

For immune support, this supplement contains a potent blend of natural antioxidants, including green tea extract, spirulina, and berry extracts. These ingredients also combat exercise-induced stress and strain while reducing inflammation.

#7 EI8HT by Avrox – Best for reducing muscle soreness and aiding recovery

Researched and created in collaboration with Oxford University, the EI8HT supplement aims to enhance oxygen levels in the body by transforming a drink into an oxygen delivery system.

More oxygen in your body during and post-workout is just what you need to build muscle, reduce delayed onset muscle soreness, and recover quickly. It allows you to work out for longer and helps your muscles get what they need after you’ve finished.

The supplement comes in sachets, measured to the correct dosage, which only need to be added to water for consumption. The formula needs to be shaken to be activated.

It’s important to note that EI8HT by Avrox is currently available through a limited number of distributors in the US, but that may change in the future.

#8 Elm & Rye Iron – Best for increasing iron levels and exercise performance

As the name suggests, Elm & Rye Iron is a superb supplement for runners looking to balance their iron levels. It’s also advertised as a solution to help reduce the effects of an iron deficiency and is great for enhancing running performance.

Studies show that 17% of male endurance athletes and as much as 50% of female endurance athletes suffer from an iron deficiency. This problem can affect several factors, including the metabolism of carbohydrates, the muscles’ main source of energy, and the strengthening of the immune system. 

If your immune system is weak and your muscles don’t metabolize carbohydrates sufficiently, you can experience muscle fatigue and an increased likelihood of injury. Weak immunity also means recovery time is longer. 

Aside from iron, this supplement also contains vitamin C, which aids the absorption of iron, enhancing the efficacy of the product. Vitamin C also provides antioxidant support and reduces inflammation caused by oxidative stress, which is commonly experienced by runners.

#9 Kaged BCAA – Best for muscle growth

Kaged BCAA is a high-quality supplement for runners containing branched-chain amino acids (BCAA), which promote protein synthesis, an essential process for muscle gain and smooth recovery.

The key ingredients in this supplement include leucine, valine, and isoleucine, all of which are essential amino acids that collectively support muscle growth through muscle protein synthesis.

These ingredients also contribute to muscle repair after high-intensity activity, such as sprinting or running marathons.

Kaged BCAA also participates in muscle catabolism (muscle breakdown) during endurance activities. This helps runners maintain muscle mass.

#10 Nature Made Extra Strength Vitamin D3 – Best for stronger bones and improved muscle function

Nature Made Extra Strength Vitamin D3 offers runners extra bone and muscle strength due to its inclusion of vitamin D3, which presents a multitude of benefits, including enhanced performance and lessened risk of fractured or broken bones.

This supplement is formulated with 5000 IU and vitamin D3 to help improve muscle function, support immunity, and promote calcium absorption needed to strengthen bones.

#11 PEREGRUNE Runner Omega-3 – Best for improved cardiovascular health and joint support

PEREGRUNE Runner Omega-3 fish oil is packed with omega-3 fatty acids, including EPA and DHA, which contribute to enhanced heart health. Omega-3 can also fight inflammation and prevent joint conditions, including rheumatoid arthritis, which is commonly experienced by athletes. 

Due to the anti-inflammatory benefits of omega-3, which reduce lactic acid buildup, the ingredients in this supplement can help your overall endurance as a runner and aid recovery. The supplement can also provide optimal cellular function needed for increased stamina and energy production.

Comparison Table

How to Choose the Best Supplements for Runners in 2023

Below are the main criteria components to consider when selecting a suitable supplement: 

Quality

Look for products with high-quality active ingredients essential for runners, such as vitamins like vitamin C, vitamin D, vitamin B12, minerals such as iron, zinc, magnesium, and carbohydrates, among others. Also, seek products that have undergone third-party testing to ensure their potency and purity. 

You should also look for official certifications, such as FDA-approved and GMP-verified supplements, to ensure the product is safe to consume and high-quality. 

Price 

It’s also important to assess the cost per serving to determine whether a product is financially sustainable. Many running supplements present bulk-purchase discounts, flash sales, and subscription options, making them a more affordable investment. 

Brand reputation 

Brand reputation of a supplement can indicate its trustworthiness and efficacy. Looking at a product’s reviews, verified testimonials from other runners, and overall customer satisfaction scores will help unveil a supplement’s brand reputation. 

Another indicator includes brands that collaborate with reputable organizations, such as sports magazines, running clothing brands, and others.  

Effectiveness 

The primary way of understanding the efficacy of a supplement is by reviewing related research and testimonials. Choosing a product backed by science and with a proven track record among customers indicates that it will work. 

However, supplements may vary in efficacy depending on your diet, training regime, and general health. You can consult with a medical professional to pinpoint what your body specifically needs to help you choose a supplement that will work. 

FAQs

Conclusion

All the products featured in our list encompass various benefits, ranging from supported heart health to improved post-run recovery.

We found that the PEREGRUNE Runner Multivitamin is the most well-rounded choice for runners. Featuring a range of essential nutrients, this product caters to several needs key for supporting runners, such as increased energy and improved bone health. 

Although this supplement boasts a range of essential benefits for runners, there are many other options that address specific needs, such as Elm & Rye Iron, which specifically increases iron levels, or Bioma, which focuses on balancing your gut. 

The suitable supplement for you depends on your needs as a runner. Choosing a product that aligns with your requirements will ensure you get the most out of the supplement and enable you to achieve your best as an athlete.