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Home arrow Fitness arrow Running arrow 11 Best Running Supplements to Boost Your 2024 Exercise Routine

11 Best Running Supplements to Boost Your 2024 Exercise Routine

Isabel-Mayfield-health-reporter
Written by Isabel Mayfield
HR_author_photo_Rosmy
Fact checked by Rosmy Barrios, MD
Last update: January 3, 2024
11 min read 1844 Views 0 Comments
clock 11 eye 1844 comments 0

From speedy recovery to enhanced endurance, running supplements address a range of areas. But which running supplement is right for you?

Best Running Supplements

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:

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

Peregrune logotype
Our rating:
4.7
stars
  • Comprehensive runner-focused formula
  • Enhanced energy and muscle health
Learn More

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.

Pros
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    Vegan-friendly
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    Non-GMO, whole-food ingredients
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    Full vitamin B complex
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    Supports overall health
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    Contains beneficial bacteria (probiotics) to support the digestive system and gut health
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    Vitamin D content for good bone health
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    Anti-inflammatory properties from antioxidant content
Cons
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    None of the ingredients target rehydration post-run
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    Does not contain ingredients that target lean muscle mass

#2 Bioma – Best for gut health

bioma logo
Our rating:
4.5
stars
  • Rebalances bacteria in the gut microbiome
  • Supports weight management and digestive health
  • Relieves diarrhea and constipation
  • Free shipping
  • 14-day money-back guarantee
  • Improves digestion
Click Here to Start Bioma Quiz

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.

Pros
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    Improves digestive health
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    Encourages body weight control
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    Enhances focus
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    Boosts energy levels and athletic performance
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    Minimizes hunger cravings
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    Reduces gut inflammation
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    Prevents diarrhea and constipation
Cons
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    Doesn’t help maintain muscle strength
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    Can be expensive
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    May cause an upset stomach

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

orgain logo
Our rating:
4.6
stars
  • Designed to repair muscles and aid recovery
  • Plant-based formula
Learn More

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.

Pros
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    Plant-based ingredients make it suitable for vegans and vegetarians
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    Features a comprehensive amino acid profile
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    Offers a nutrient-dense formula
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    Promotes sustained energy release
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    Encourages effective nutrient absorption and promotes gut health
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    Free from artificial ingredients and additives
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    Promotes muscle repair and soothes post-workout inflammation
Cons
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    The flavor of the protein powder and texture may be unpleasant to certain users
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    Powdered formula can be difficult to mix, resulting in clumps when consuming

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

key nutrients logo
Our rating:
4.3
stars
  • Maintains fluid balance to reduce dehydration during exercise
  • Minimizes muscle cramping caused by lactic acid buildup
  • Supports immunity
Learn More

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.

Pros
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    Contains calcium supplements that enhance cardiovascular function and nerve signaling
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    Suitable for keto and vegan diets
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    Protects muscles against damage after intense workouts
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    Accelerates muscle recovery post-run
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    Sustains energy levels
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    Easy-mix formula
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    Manufactured in FDA-tested facilities
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    Sugar-free and GMO-free with no artificial sweeteners
Cons
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    High concentration of ingredients may present sensitivities and side effects
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    The flavors available may be unpleasant to some users

#5 GU Energy Gel – Best for increased energy

GU logo
Our rating:
4.1
stars
  • Designed to boost energy levels
  • Gel formula for fast absorption
Learn More

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.

Pros
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    Gluten-free and kosher-certified
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    Suitable for vegans
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    Easily digestible gel formula offers a quick surge in energy
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    Aids sustained performance
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    Supports muscle recovery
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    Conveniently packed, making it ideal for on-the-go refueling
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    Wide variety of flavors, catering to various taste preferences
Cons
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    Some users may experience digestive sensitivities due to the high concentration of ingredients
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    Despite its effective energy boost, this supplement lacks comprehensive nutrition

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

Athletic Greens AG1 logo
Our rating:
4.0
stars
  • Nutrient-dense supplement for improved overall health
  • Combines vitamins and greens
Learn More

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.

Pros
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    Provides a comprehensive blend of essential nutrients
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    Vegan-friendly and gluten-free
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    Easy-mix powder formula
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    Supports gut health
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    Increases energy levels
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    Offers antioxidant support to reduce oxidative stress and inflammation
Cons
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    Some individuals may not like the taste of this supplement
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    Lacks valuable ingredients such as vitamin D and iron

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

Avrox logo
Our rating:
4.0
stars
  • Designed for post-workout recovery and muscle repair
  • Natural ingredients
Learn More

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.

Pros
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    Developed with Oxford University
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    Vegan and gluten-free
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    Easy to use
Cons
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    Must be consumed within 15 minutes after mixing, which could lead to waste
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    Not suited to hypertension sufferers
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    Not aimed specifically at runners
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    Limited availability

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

elm and rye logo
Our rating:
4.0
stars
  • Features high concentration of iron
  • Designed for iron-deficient athletes
Learn More

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.

Pros
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    Combats fatigue
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    Supports post-run recovery
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    Optimized effect with vitamin C
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    Controlled iron dosage prevents excess iron intake
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    Helps endurance
Cons
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    Can cause gastrointestinal issues, such as constipation and digestive discomfort
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    May interfere with certain medications
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    Not suited to runners with normal iron levels

#9 Kaged BCAA – Best for muscle growth

kaged logo
Our rating:
3.9
stars
  • Formulated with branched-chain amino acids (BCAA)
  • Designed to encourage muscle recovery
Learn More

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.

Pros
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    Preserves muscle mass
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    Reduces fatigue
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    Free from artificial flavors and colors
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    Easy-mix formula
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    Suitable for vegans and vegetarians
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    Dosage can be customized to meet your specific needs
Cons
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    The taste of this supplement may not be to the liking of some users.
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    Excessive intake of BCAAs is linked to cardiovascular disease

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

nature made logo
Our rating:
3.9
stars
  • Formulated with 5000 IU and vitamin D3
  • Designed to strengthen bones and improve muscle function
Learn More

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.

Pros
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    Aids calcium absorption to promote bone health
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    Supports immune health
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    Verified by the United States Pharmacopeia (USP)
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    Encourages stable energy levels
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    Comes in an easy-to-swallow soft gel capsule
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    Affordable
Cons
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    Potential risk of vitamin D toxicity if taken excessively
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    May cause gastrointestinal discomfort, such as cramping and bloating

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

Peregrune logotype
Our rating:
4.7
stars
  • Contains omega-3 fatty acids
  • Designed to support heart and joint health
Learn More

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.

Pros
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    Reduces inflammation
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    Promotes joint flexibility
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    Enhances overall endurance
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    Good Manufacturing Process (GMP) verified
Cons
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    Not suitable for vegans and vegetarians
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    Not suitable for individuals with a fish allergy

Comparison Table

Comparison Winner: PEREGRUNE Runner Multivitamin
4.7
stars
4.5
stars
4.6
stars
4.3
stars
4.1
stars
4.0
stars
4.0
stars
4.0
stars
3.9
stars
3.9
stars
3.8
stars
Brand
PEREGRUNE Runner Multivitamin
Bioma
Orgain Organic Protein Powder
Key Nutrients Electrolyte Recovery Plus
GU Energy Gel
Athletic Greens
EI8HT by Avrox
Elm & Rye Iron
Kaged BCAA
Nature Made Extra Strength Vitamin D3
PEREGRUNE Runner Omega-3
Pros

Supports overall health

Vegan-friendly formula

Supports digestion and nutrient absorption

Anti-inflammatory

Organically-sourced ingredients

Promotes muscle repair and soothes post-workout inflammation

Effective hydration support

Faster post-workout recovery

Easy to carry and consume

Fast-acting formula

Provides holistic nutritional support

Vegan-friendly formula

Developed with Oxford University

Vegan and gluten-free

Supports post-run recovery

Optimized effect with vitamin C

Preserves muscle mass

Free from artificial flavors and colors

Aids calcium absorption to promote bone health

Verified by the United States Pharmacopeia (USP)

Enhances overall endurance

Good Manufacturing Process (GMP) verified

Cons

Doesn’t target rehydration post-run

Doesn’t target lean muscle mass

Doesn’t help maintain muscle strength

May cause an upset stomach

Powdered formula can be difficult to mix

Texture or taste preferences among users may vary

May cause sensitivities and side effects

Taste preferences among users may vary

Lacks essential nutrients

May cause digestive discomfort

Lacks valuable ingredients, such as vitamin D and iron

Taste preferences among users may vary

Contains licorice, which can have negative effects on those with hypertension

Not aimed specifically at runners

Can cause gastrointestinal issues

Not suited to runners with normal iron levels

Excessive intake of BCAAs is linked to cardiovascular disease

Taste preferences among users may vary

Potential risk of vitamin D toxicity if taken excessively

May cause gastrointestinal discomfort

Not suitable for vegans or vegetarians

Not suitable for individuals with a fish allergy

How to Choose the Best Supplements for Runners in 2024

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

Should you drink protein after a run?

Drinking a protein shake after a run is a great way of boosting recovery. It can also help reduce muscle soreness, as well as support new muscle growth.

Is it good to drink protein shakes?

With a balanced diet and adequate exercise, protein shakes can be very beneficial to runners for post-workout recovery and new muscle growth.

How many vitamins are necessary to keep the human body running?

There are 13 vitamins that are essential to the human body. These include vitamins A, C, D, E, K, and B vitamins. Consuming these vitamins will ensure healthy bodily function and promote optimal energy levels.

Which supplement is best for running?

The best supplements for running should contain key ingredients designed to target specific needs, such as vitamin D for supported bone health and carbohydrates for enhanced energy levels.

Should you take supplements before running?

There are many supplements for runners that are designed to be a pre-workout, such as GU Energy Gel. By taking energy supplements before running, you can improve your performance and prolong your endurance.

A Word From Our Medical Team

A formula that supplements runners should support overall health as well as the processes the body goes through pre, during, and post-workout.

The best supplements for runners should allow them to feel replenished and ready for their next run quicker than they normally would.

There are a few ingredients you should look out for when choosing a supplement to support running regularly, such as vitamin D to support bone health, fish oil to support healthy joints, and whey protein, BCAAs, and amino acids, like L-carnitine, to support muscle function.

Finally, you should make sure that your supplement is going to give you enough energy and endurance for your run. Look out for ingredients like beetroot juice, caffeine, or products with good L-glutamine levels.

Running is a great way to boost your health and lose weight, so adding a supplement to your workout can help you feel good as you exercise.

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.

Written by Isabel Mayfield
Isabel Mayfield is a certified yoga instructor with over 10 years of experience in the fitness industry. She is passionate about self-improvement and loves to help people improve their sense of self-worth through education and support in meeting their fitness goals.
The article was fact checked by Rosmy Barrios, MD
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Isabel-Mayfield-health-reporter
Written by Isabel Mayfield
HR_author_photo_Rosmy
Fact checked by Rosmy Barrios, MD
Last update: January 3, 2024
11 min read 1844 Views 0 Comments
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