15 Best Supplements for Runners That Work Updated in 2022

best supplements for runners

If running is your passion, leaving your competition in the dust is your goal; and coming second is not an option; then you need to start using the best supplements for runners. We understand that just like most runners, you must also be a conscientious eater, striving for a well balanced diet, but are you confident enough that your meal plan contains a perfect balance of all the key nutrients and performance boosting vitamins that your body needs to break and set new running records?

Taking essential health supplements with a well-balanced diet is probably your best bet to ensure unbeatable performance on the tracks. Needless to say, intake of health supplements:

  • Provides excellent nutrition
  • Helps the body work efficiently
  • Improves overall health
  • Fuels the body for ultimate performance
  • Supports your running speed and endurance which is much needed, especially when you want to be the best runner there is!

When it comes to finding the best health supplements for runners in the market, it can be slightly tricky. Wondering why? Because the supplement market is literally flooded with hundreds of options backed by promises and claims! This is exactly what makes it difficult for runners to find the best health supplements on the market. With so many supplement products to wade through, it’s not easy to zero in on products that are truly effective and will actually deliver positive results as promised.

Now you have two options to choose from, either you can try and test a variety of nutritional supplements on the market, spend loads of cash and your precious time on finding the best supplements or you can browse through our top 15 best supplements for runners table given below; and learn about the most effective health supplements in less than 2 minutes? It’s your call. Did we just get you excited?

Well, we promise you if you continue reading, you’ll get even more excited as we provide you all the important and valuable information about health supplements, benefits of using these supplements, why runners need these supplements supported with medical reasoning and the importance of consuming adequate amounts of water while taking supplements. And wait there’s more! We’ll also review the top 15 supplements. So make sure you stick around……

Ultimate Guide to the Best Supplements for Runners

PictureSupplementMain Ingredient PriceOur Rating
nature made iron 65Nature Made Iron 65mgIron$4.5 out of 5 stars
zinc picolinate Now Foods Zinc Picolinate 50mgCalcium$4.5 out of 5 stars
doctors best d3 5000iuDoctor's Best Vitamin D3 5000iuVitamin D$5 out of 5 stars
mutlivitaminsKirkland Signature Daily Multi VitaminsMulti Vitamin$4.5 out of 5 stars
caffeineProLab Caffeine 200 mgCaffeine$4 out of 5 stars
vitamin CEster C 24 Hour Immune Support 500 mgVitamin C$$5 out of 5 stars
biotinSuperior Source Biotin 10,000 mcgBiotin$4.5 out of 5 stars
l-glutamine Now Foods L-Glutamine Powder 1LbZinc$4.5 out of 5 stars
glucosomine chondritin msmDoctor's Best Glucosomine Chondroitin MSM 750mg/600mg/500mgGlucosomine$$4.5 out of 5 stars
coq10 coenzymeKirkland Signature CoQ10 Coenzyme 300mgCoQ10 $$4.5 out of 5 stars
acetyl -l-carnitineDoctor's Best Acetyl L-Carnitine HCl 500mgAcetyl-L-Carnitine$4 out of 5 stars
Vitamin B12 B6 Folic AcidSuperior Source Vitamin B12/B6/Folic Acid 1000mcg/400mcgVitamin B12/B6$$4.5 out of 5 stars
omega fatty acidsNow Foods Super Omega 3-6-9 Fatty Acids 1200mgOmega 3-6-9$4.5 out of 5 stars
CLA 1250Sports Research CLA 1250mgCLA $$4.5 out of 5 stars
natures bounty calcium 1200Nature's Bounty Calcium 1200 mgL-Glutamine $4.5 out of 5 stars

The interactive comparison table  has 5 columns which are:

• Supplement pictures

• Brand and product name – (click to view more details or to purchase)

Main Ingredient 

• Price – These are approximate prices on Amazon.com. Here is the price legend.

  • $ = under $20,
  • $$ = $20 to $50,
  • $$$ = $50 to $100
  • $$$$ = $100+

• Rating – These are our ratings on a 1 to 5 scale.

Here’s a snapshot of the best supplements for runners. Take time out to analyze this chart that we have exclusively developed for you after in-depth and thorough market research. Review and compare your options and then select the ones that you need to fuel your run like never before.

Still not convinced? Just take a look at what experts have to say about supplements for runners.

What You Ought to Know About Health Supplements?

Let’s put things in perspective before we start reviewing the top 15 supplements. Many runners have a perception that if they are taking a well-balanced diet they don’t need supplements. Well, unfortunately that’s not always true.

There are certain nutrients that your body needs, which you might not be getting in adequate amounts, even if you have a close to perfect diet plan. This is where health supplements come into the picture. Also known as dietary supplements, these are beneficial for overall health as they provide the body adequate amounts of essential nutrients and simultaneously help manage certain health conditions.

For example, calcium and vitamin D supplements are great for keeping your bones strong, healthy and reducing bone loss. On the other hand, omega 3 fatty acids supplements extracted from fish oils are great to avoid heart diseases.

And yes, let’s not forget, maintaining proper and healthy iron levels for runners, especially female runners is crucial. It helps transport oxygen throughout the body and besides that, it is vital for the formation of red blood cells. Unfortunately, female runners are far more likely to experience iron deficiency as compared to male runners. Therefore, to maintain healthy iron level, popping a pill or two as prescribed by your physician is no harm.

Simply stated, health supplements are a great source of energy and nutrients for runners. These contain micro-nutrients that are designed to help your body functioning smoothly.

Regular intake of supplements in the right quantity can help you stay fit, improve your body healing mechanism and build stamina that is much needed for runners.

Find Out How Health Supplements Actually Work?

A runner’s daily regime is a lot different from a regular person’s. Being a runner, you’ll agree with us when we say that a regular person’s energy requirement and consumption is far less as compared to a runner. While you might be eating a balanced diet, you still can’t be 100 percent confident that you’re getting all the nutrients and vitamins you need to stay unbeatable on the tracks.

Let us explain this in detail. Although a normal balanced diet should provide your body with its complete vitamin quota, it doesn’t. Here’s why: Nutritionists say that modern life leaves us depleted. Plus, the food growing methods used today are questionable. Intensive agriculture, fast growth of crops and food-processing have all significantly lowered our food quality, both in terms of vitamins and minerals. And this is exactly why intake of health supplements is advisable.

And let’s not forget, vitamins are essential for our body and these are substances that our bodies can’t make. Therefore, they must be obtained through diet or supplements. And besides that, nutrient deficiency can have a serious impact on a runner’s performance and health. For example, calcium deficiency can lead to weak bones and increase the risk of stress fractures which is definitely something that no runner wants!

Now let’s burst the myth. Many people often think that dietary supplements are excreted from the body without doing much good. But that’s not true! If that were true, nutritionists and dietitians wouldn’t be recommending supplements to people. Makes sense? Here’s how it works…

See, water soluble vitamins like Vitamin C, folic acid and B vitamins are absorbed along with water in the small intestine, even if you take them in the form of supplements. Such vitamins have active transports (molecules that quickly pick them up in the small intestine), also known as jejunum. These molecules carry the vitamin through the cell walls of the intestine and gradually deposit them in the body. This is where they enter the bloodstream. Since they are water soluble, they don’t need stomach acids to kick-start absorption. Also, since much of the human body consists of water; many of the water-soluble vitamins are easily circulated within the body.

Do You Know the Awesome Benefits of Popping Health Supplements?

It’s that time when we list down for you the awesome benefits of consuming health supplements. That’s right; there is more that health supplements can do for your body than just being a source of energy. The benefits we are about to share with you are backed by medical research studies, so these might be actually really helpful for you. Take a look for yourself:

Benefit # 1 – Prevent Deficiencies

The body starts to break down proteins, fats and carbohydrates and absorb nutrients after meal intake. However, the absorption of these nutrients is partially dependent on the type of vitamins, such as B class Vitamins.

According to a research study conducted by Colorado State University, by supplementing your diet with vitamin B, you can easily overcome and prevent the effects of vitamin deficiencies in your body, such as joint pain, anemia and nerve damage.

Benefit # 2 – Speeds Tissue Repair and Maintenance

Wear and tear of tissues is common among runners. There is no denying that running is super fun and gives an adrenaline rush, but it is an activity that puts a lot of strain on your tissues. If your body fails to replace old and damaged tissues, then you may increase your risk to diseases like osteoporosis as you age.

However, you can always prevent the chances of experiencing this condition by consuming dietary supplements. Amazed? Well, studies show that daily intake of dietary supplements like Vitamin D and calcium help aid tissue repair and maintenance. In other words, it helps promote tissue growth and increases bone strength.

Benefit # 3 – Prevents Oxidative Damage

Did you know that vitamins like A, C and E act like antioxidants in the body? Not many people know that these groups of vitamins work to neutralize free radicals in the body that often cause oxidative damage inside the cells. According to the National Cancer Institute, oxidative damage can trigger cancer development. Though there is no solid evidence/study on the effect of these supplements in cancer prevention but what can be confidently said is that consumption of vitamins like, A, C and E, in moderate amounts, can surely improve your overall health and reduce oxidative damage.

Benefit # 4 – Decrease Muscle Soreness

As a runner, it’s pretty hard to avoid muscle soreness, especially when you can’t just keep yourself off the track. However, what if we told you that there is a way to avoid muscle soreness? Omega-3 fatty acids! Daily intake of Omega 3 fatty acids in the form of supplements can easily help runners lower exercise induced asthma and even muscle soreness. To get you even more excited, let us tell you that it also helps increase lean muscle mass. Omega 3 fatty acids also help lubricate the joints and reduce the risk of arthritis.

Benefit # 5 – Reduces Stress Fracture

Calcium supplementation is probably your best bet to keep your bones strong and healthy. It helps prevent stress fractures, much needed to become a top performer.

Benefit # 6 – Carries Oxygen

How many times have you been out of breath? And how many times has this condition stopped you from becoming the best runner? You may not be able to perform your best if your body lacks iron. Iron is extremely important to produce hemoglobin in the body, a compound that is responsible for carrying oxygen to the muscles. Supplementation is the quickest means of overcoming this deficiency.

Learn Why is it Important to Have an Adequate Intake of Water While Taking Supplements?

Now that we’ve established how supplementation can help you fuel your run, it is also important to understand that adequate water intake is equally necessary. In fact, it will not be wrong to say that water is a critical nutrient that the body needs for good health, proper growth and development. Besides this, it’s also important to keep the body functioning properly.

Here’s a look at some facts about water to emphasize how important water is for you:

  • The human brain is composed of 95 percent water
  • 82 percent of our blood is water
  • Our lungs are roughly 90 percent water

Running leads to sweating, which results in loss of body water and salt that leads to dehydration. And dehydration can negatively impact your body’s health, resulting in:

  • Lower endurance
  • Reduced strength
  • Cramping
  • And might we add, slower muscular response

To stay psychically fit and perform exceptionally well on the tracks, it’s vital to stay hydrated. And water is your answer.

Water intake also:

  • Protects joints
  • Helps with nutrient absorption
  • Improves brain functioning
  • Reduces fatigue
  • Plays a key role in energy transformation
  • Forms structures of protein and glycogen
  • Improves electrolyte balance
  • Strengthens and builds muscles
  • And more importantly, helps you achieve your optimal performance and set the tracks on fire.

Learn more about the importance of drinking water with this video.

15 Best Supplements for Runners Reviews

Before you go shopping for health supplements, here’s a quick review of 15 best supplements for runners on the market that we think can help you optimize your run and set new records. And that’s not an overstatement!

Take a look:

1.     Nature Made Iron 65mg 

nature made iron 65

Remember we talked about the importance of iron supplementation for runners earlier? The first supplement that we think is the best when it comes to overcoming iron deficiency in the body is Nature Made’s Iron Tablets, and for all the right reasons. This health supplement is USP verified, so you can be confident about its quality.

Besides that, Nature Made is a quality brand; a name you can trust. It is known for its high quality standards and this supplementation in particular has no artificial flavors, preservatives or colors. It is also gluten free and contains no yeast or starch. It is also made from carefully chosen ingredients.

Intake of this supplementation in the right quantity as prescribed by your physician can thus, help you achieve and maintain healthy iron-levels in the body. It also helps recover from iron deficiency (anemia) and assists with the formation of red blood cells.

2.     Nature’s Bounty Calcium 1200 mg

natures bounty calcium 1200

These are liquid-filled absorbable calcium soft gel supplements with Vitamin D3. Intake of these health supplements helps calcium absorption, improves bone health, reduces the chances of osteoporosis and also contributes to good immune health. Calcium supplement is highly recommended for runners due to the fact that running stresses bones and nothing supports bones better than calcium. It is highly recommended for runners who are 60+ years old.

3.     Doctors Best Vitamin D3 5000 IU

Doctors Best Vitamin D3

Healthy bones and structure is vital for runners, especially those who aspire to become great athletes. And for this reason, we’ve selected Doctors Best Vitamin D3 5000 IU in our list. This supplement is undoubtedly one of the best you can find.

It supports and helps maintain healthy bone density and structure. In addition to this, the Vitamin D3 content in the supplement helps enhance and regulate immune function, as well as support cellular and cardiovascular functions. It is available in a soft gel form and is non-GMO.

4.     Prolab Caffeine 200 mg

Prolab Caffeine

Caffeine, also known as the legal performance enhancer, is excellent for runners looking to make history. Did you know that 2/3 of Olympic athletes consume caffeine to gain a competitive edge over their rivals? Simply put, caffeine supplementation is what many world-class athletes rely on! It is great to enhance mental acuity and alertness and besides that, makes running quite easy.

Talking of caffeine, if you’re looking to boost your intake of caffeine, then we’d recommend ‘Prolab’. Prolab Caffeine as the best supplement you can find on the market. It is made in the USA and proven to provide excellent energizing effects without added sugar or extra calories. What more can you ask for? It perfectly meets your energy requirements, supports training needs and more importantly, does all this without compromising on your dietary-goals. It’s also proven to increase body endurance and mental focus. Try it to believe it!

5.     Kirkland Signature Daily Multi Vitamins

Kirkland Signature Daily Mutlivitamins

This supplement is all you need to ensure great health. It is a powerhouse. Kirkland Signature Daily is a top quality multi-vitamin that gives you that energized feeling that you’ve been longing for. It has a unique formulation with higher absorption. It contains folic acid and calcium and is USP verified. It will not be wrong if we say that this supplement provides all the essential nutrients for a balanced diet.

6.     Now Foods Super Omega 3-6-9 Fatty Acids

omega fatty acids

Available in soft gels, Super Omega 3-6-9 fatty acids supplement by Now Foods is a unique blend of Borage, Flax Seed and Fish oil. It has a striking balance of Omega-3, 6, fatty acids and Omega-9. Intake of these supplements is a great way to maintain good cardiovascular health and nervous system. The supplements also helps in lowering triglycerides, decreasing LDL (bad cholesterol), and increasing HDL (good cholesterol) levels.

7.     Superior Source Biotin 10,000 mcg


Protein is essential for body-building. However, intake of protein is no good if it is not broken down properly and absorbed by the body. To ensure fast protein absorption, we recommend Superior Source Biotin supplements. These supplements work rapidly and help in utilization of protein in the body. Superior Source Biotin pills are preservative free and dissolve immediately. All you need to do is put one pill on or under your tongue and that’s it. It dissolves right away.

Superior Source Biotin pills are great to maintain healthy blood sugar levels. Plus, they support cell growth, speed metabolism of fats and amino acids, and also, the production of fatty-acids.

8.     Now Foods L-Glutamine powder 1 Lb


Now Food L-Glutamine powder is perfect to cope with daily glutamine needs of your body. Glutamine is a conditionally essential amino-acid. It is much needed to maintain the right balance of nitrogen and plus, it aids in rapid cell formation.

9.     Ester C Vitamin C 24 Hour immune support 500 mg

vitamin c

There are no points for guessing! As the name suggests, this supplement is great to overcome vitamin C deficiency. It increases Vitamin C levels in your body. And if you have acidity problems, then this might be the best supplement you can find. It is non-acidic and gentle on the stomach. These pills help enhance vitamin C absorption and provide excellent immune support.

10.    Now Foods Zinc Picolinate 50 mg

zinc picolinate

According to our market research, we think this supplement is the best supplement to overcome Zinc deficiency. Zinc plays a vital role in many enzymatic functions and supports the immune system.

11.    Kirkland Signature CoQ-10 Coenzyme 300 mg

Kirkland Signature CoQ10 Coenzyme

Kirkland Signature CoQ-10 Coenzyme is a top quality dietary supplement that is perfect for energy production. It also supports muscle, vascular and nerve health.

12.    Acetyl L-Carnitine HCl 500 mg

acetyl -l-carnitine

This is a powerful antioxidant that helps support cardiovascular function and promotes healthy cognitive functions. By maintaining adequate levels of Acetyl L-Carnitine HCl, you can easily overcome mental and physical fatigue and maintain your blood pressure levels. Studies have shown that L-Carnitine is also effective in improving memory, cognitive abilities especially as we age.

13.    Glucosoamine Chondritin MSM 750mg/600mg/500mg

glucosomine chondrition msm

As a runner, we are sure you’d already know the importance of building cartilage. But for those who don’t, cartilage basically acts like cushioning/padding. It helps protect the bones at their joints during running or movement. However, cartilage begins to break down and becomes less cushiony with time, especially in runners, due to their intense physical work. This often leads to joint pain.

Intake of Glucosamine health supplements can help overcome this pain. That’s right! Gulcosoamine in combination with Chondroitin and MSM can alleviate joint pain significantly. In fact, Chondroitin also helps build cartilage. It attracts fluid to lubricate and cushion the joints. Furthermore, it also helps relieve pain triggered due to osteoarthritis.

14.    Sports Research CLA 1250 mg

Conjugate lineolic acid 1250

Sports Research CLA (Conjugated Linoleic Acid) soft gels are perhaps the best quality and reliable supplements in the market to metabolize fat deposits in the body. Intake of this supplement can help reduce fat deposits and simultaneously improve the proportion of lean muscle to fat. It has an advanced formulation and is free from preservatives, artificial coloring and gluten.

15.    Superior Source Vitamin B12/B6/Folic Acid

Vitamin B12 B6 Folic Acid

To ensure excellent cardiovascular functioning, we recommend intake of Superior Source Vitamin B12/B6/Folic Acid. This vitamin just melts on the tongue and can be taken daily.

Get the Best Supplements for Runners Today

Hard-work, passion and balanced diet are key to becoming a world-class athlete. Running miles every day requires a great deal of energy, stamina and power; and the best source for that is food. However, there are certain vitamins, minerals and nutrients that a runner needs to stay fit and healthy which sometimes can’t be acquired through food. For that, health supplements are vital.

Rich in vitamins and minerals, dietary supplements can help you meet your daily body requirements and fuel your run. After in-depth research, we have selected the best health supplements in the market for you, based on quality and health benefits.

Browse through our top 15 best supplements for runners comparison guide and reviews. Evaluate and compare your choices to make an informed decision.

A word of advice: Select supplements according to your body’s requirements and running goals. Good Luck!

[Disclaimer : The information presented in this article does not constitute medical advice. Please consult your physician before taking any supplements.]