9 Best Supplements and Vitamins for Runner's Joints

Regular running can provide fantastic health benefits and is an excellent sport to keep the human body performing optimally. It increases energy, helps weight management, and encourages mental well-being.

Yet, we’ve all heard of “runner’s joints.” Running is a high-impact sport. Overtraining, or improper injury prevention, may cause runners to experience joint pain. New and experienced runners suffer from pain in the hips, knees, ankles, spine, and big toes.

But pain in your joints or tendons doesn’t have to stop you from enjoying your favorite sport. Sure, rest days are essential. Yet, joint supplements will relieve pain and prepare your body to work out again. Read our top joint health supplement reviews to improve your running performance.

9 Best Supplements for Runner’s Joints

The body is like a machine with many moving parts. Sometimes, recovery rest days and healthy nutrition aren’t enough. So what is the best joint supplement for athletes?

Our top choices are scientifically proven to reduce joint pain and support athletic performance.

Read on to discover each joint supplement’s pros and cons and how they can help you get rid of annoying pain.

#1 Vitamin D

Vitamin D supplements promote skin and bone health. Additionally, they help the body absorb calcium and phosphorus. Vitamin D ensures you maintain a pearly white smile and helps runners look after their joint health.

Many people get all the vitamin D they need from the sun. Yet, people in the northern parts may need to take supplements during winter. Or, you can get small doses of vitamin D through fish, shellfish, egg yolk, fortified milk, yogurt, orange juice, and cereals.

Insufficient vitamin D can cause osteoporosis. It might also lead to stress-related fractures and skeletal diseases, among other conditions. Weak or soft bones may impact your running performance and lead to increased injury risk or joint problems. Runners should consider vitamin D joint health supplements, especially if they don’t see much sunlight.

Best Vitamin D supplement for runners: vitafusion Extra Strength Vitamin D3 Gummies

Recommended dose: 600 international units (IU) of vitamin D for people aged 1–70 years and 800 IU for people over 70 years.

Advantages	Side effects (if overused)
Increases bone health	Nausea and vomiting
Prevents stress-related injuries	Poor appetite and weight loss
Prevents degenerative bone disease	Constipation
	Weakness
	Confusion and disorientation
	Heart rhythm problems
	Kidney damage

#2 Fish oil and omega-3s

Omega-3 fatty acids are essential ingredients for healthy joints. Cold-water oily fish, such as salmon, herring, and sardines, are the best sources of omega 3. You can also find them in chia seeds, walnuts, and flax seeds.

Omega-3 fats contain EPA and DHA that help maintain normal brain, heart, and eye functions. Omega-3 supplements have powerful anti-inflammatory properties. These reduce post-workout muscle soreness and increase blood flow to speed up recovery. Well-oiled, healthy muscles can prevent joint stiffness and reduce the chances of injuries.

One study found that subjects taking fish oil supplements were less stiff and sore and had a higher range of motion after exercise.

Best Omega-3 supplement for runners: Peregrune Runner Omega-3

Recommended dose: 1.1 grams for females and 1.6 grams for males

Advantages	Side effects (if overused)
Relieves joint pain	Stomach upset
Lowers blood pressure	Loose stools
Improves muscle recovery	Nausea
Reduce inflammation around sore joints
Keep joints lubricated
Improves bone and joint health
Prevents osteoporosis and arthritis

#3 Methylsulfonylmethane (MSM)

Methylsulfonylmethane (MSM) is a sulfur-based supplement with pain relief and anti-inflammatory effects. A 2017 study found that runners taking MSM recovered quicker from muscle and joint pain after completing a half-marathon.

MSM forms collagen, which helps build cartilage. Cartilage tissue is an essential protective layer around joints and bones. This supplement is also beneficial for your hair.

As you get older, your body produces less collagen. Runners need healthy joints and cartilage for physical activity. They might need MSM joint supplements to produce the necessary collagen to help keep runner knees and joints healthy and strong.

You can find MSM in fruit, tea, coffee, and milk. Still, many of us need to take MSM as a joint supplement to receive the recommended intake. Those suffering from knee pain or other joint issues might consider taking MSM to fight inflammation.

Best MSM supplement for runners: Glucosamine & Chondroitin with MSM

Recommended dose: There are no recommended optimal doses for MSM. Most people can tolerate up to 4 grams of MSM.

Advantages	Side effects (if overused)
Reduces joint pain	Constipation or diarrhea
Can help battle osteoarthritis	Allergic reactions
Anti-inflammatory effects	Stomach upset
Improves joint mobility	Trouble sleeping
Speeds up muscle recovery and stress

#4 Vitamins B6 and B12

Vitamins B6 and B12 are some of the most common nutritional deficiencies among runners. Adequate amounts of them help maintain optimal functioning of the body, including:

• Cardiovascular health
• Energy balance
• Protein metabolism

These are all essential functions for runners.

Vitamin B12 aids other supplements and nutrients. Deficiencies can impair performance and endurance, which increases joint injury chances. Vitamin B6, on the other hand, helps transport oxygen around the body and convert proteins into energy.

If you have poor joint health, consider taking vitamins B6 and B12 to keep your body strong and efficient.

Best Vitamin B supplement for runners: Integrative Therapeutics Active B-Complex

Recommended dose:

• B6: 1.2–1.5mg for females; 1.3–1.7mg for males
• B12: 1.8–2.4mg

Advantages	Side effects (if overused)
Promote brain health	A lack of muscle control
Boost immune system	Heartburn, headache, and nausea
Decrease joint pain	Sensitivity to sunlight
Reduce inflammation around the joints and muscles	Numbness
Improve energy levels	Reduced pain or temperature sensitivity
Support bones and prevent osteoporosis	Diarrhea
	Fatigue or weakness

#5 Collagen

Collagen is a fibrous protein found in bones and connective tissues. We mostly need 3 types:

• Type 1: Reinforce bone construction
• Type 2: Used in cartilage; has a rigid construction that helps shock absorption
• Type 3: Major component in internal organs and skin

Collagen can reduce injuries and enhance recovery in runners and athletes. Shock absorption and cartilage preservation prevent knee pain and reduce joint pain. Collagen production is natural, but nutrition and joint pain supplements can boost collagen.

Those with recent injuries might take a joint collagen supplement to support connective tissue repair. Collagen-rich foods include: 

• Bone broth
• Egg
• Meat
• Fish

Best collagen supplement for runners: Vital Proteins Collagen Peptides Powder

Recommended dose: 5 grams per day to improve bone density

Advantages	Side effects (if overused)
Bone loss prevention	Headache
Keeps joints lubricated	Digestive issues
Reduces joint inflammation	Fatigue
Preserves cartilage
Supports injury recovery

#6 Turmeric

Turmeric is a staple in many curry recipes, but did you know it can act as a joint supplement?

Turmeric contains anti-inflammatory molecules called curcumin. This can prevent chronic inflammation in knee arthritis or runners’ joint pain. Turmeric is particularly beneficial in treating acute pain. It has also been known to promote post-workout recovery, reducing muscle soreness.

Best turmeric supplement for runners: Turmeric Co. Shots

Recommended dose: 4 grams per day. Supplements are better than powder to reap the full benefits as they contain a 95% concentration of curcumin.

Advantages	Side effects (if overused)
Contributes to the normal function of joints	Nausea
Helps with acute pain relief	Digestive issues
Helps aid digestion	Dizziness
Treats arthritis
Anti-inflammatory
Positive effects on brain function and cardiovascular health

#7 Glucosamine

Glucosamine is an amino sugar found in cartilage. Glucosamine supplements can relieve knee pain and joint stress and help heart health.

Glucosamine sulfate (GS), a sugar molecule found in shellfish and within the body, in particular, has been linked to treating chronic and painful osteoarthritis, yet further research is necessary to prove its effectiveness.

The glucosamine supplement encourages cartilage production, which is essential for high-impact sports like running. It also has anti-inflammatory properties, provides pain relief, and is particularly good for knee pain and slowing the breakdown of joints.

Lately, glucosamine in capsules and other supplements is often combined with chondroitin, another component of cartilage that may help maintain elasticity and promote joint recovery.

Best Glucosamine supplement for runners: Glucosamine & Chondroitin with MSM

Recommended dose: 1,250–1,500mg per day for best results

Advantages	Side effects (if overused)
Pain management	Constipation
Slows joint deterioration	Diarrhea
Supports joint health	Fatigue
Anti-inflammatory	Gastrointestinal discomfort
Relieves knee osteoarthritis	Headache and nausea

#8 Iron

Iron is crucial for runners. It supports oxygen flow, energy levels, and performance. One of the most-known symptoms of iron deficiency is fatigue. When we’re feeling tired, our running style and endurance will suffer. So, you may not practice proper form, which can lead to strains and injuries – especially around joints.

Food is a good source of iron. You can get iron from meat, liver, soybeans, vegetables, and fortified grain products.

If you suffer from joint pain and are iron deficient, supplements could help you make it to the finish line in good condition.

Best iron supplement for runners: Elm & Rye Iron

Recommended dose: 8–15mg for females; 8–11mg for males

Advantages	Side effects (if overused)
Treats fatigue	Backache or muscle pain
Enhances athletic performance	Headache
Supports energy levels	Nausea or vomiting
Improves mental performance

#9 Hyaluronic acid

Taking hyaluronic acid supplements can aid knee or joint pain relief. One study suggests hyaluronic acid supplements can relieve pain and strengthen muscles.

Hyaluronic acid binds with water to produce a viscous fluid. This lubricates the joints and acts as a shock absorber – valuable for runners. Also, hyaluronic supplements can help aid cartilage and bone growth by promoting new cells and tissues. Runners will see improved recovery times after workouts with greater muscular strength.

Finally, hyaluronic supplements can reduce joint inflammatory molecules caused by injury or degeneration.

Most runners will take hyaluronic supplements orally. However, you may have to take injections if you suffer from joint injuries or degenerative issues.

Best hyaluronic acid supplement for runners: NOW Double Strength Hyaluronic Acid

Recommended dose: 200–1,000mg per day

Here are the benefits of hyaluronic acid from injections and its possible side effects.

Advantages	Side effects (if overused)
Joint lubrication	Pain
Strengthens muscles	Bruising
Relieves joint pain	Redness
Reduces inflammation	Itching
Shock-absorbing properties

No notable side effects are noted for oral hyaluronic joint supplements.

Conclusion

Taking the right joint supplement to ease knee pain or treat arthritis can improve your running performance. With quicker recovery times and less chance of developing a chronic joint condition, you’ll fall in love with running again.

Remember that a joint supplement alone won’t ensure pain-free and effective training. You should also follow a balanced diet and keep your workout load at an adequate level. In case of chronic or intense pain, speak to a physical therapist first.