The Best Supplements for Runners: Fuel Your Performance, Endurance & Recovery

Running takes a serious toll on your body—from joint stress to energy depletion. The right supplements can help improve endurance, support recovery, and keep you injury-free and consistent.

1. Electrolytes

Sweating during long runs drains sodium, potassium, and magnesium. Replenishing electrolytes helps prevent cramps, fatigue, and dizziness. Use before and during long-distance runs.

2. Carbohydrate Gels & Drinks

Your body burns glycogen fast. Carbohydrate gels and endurance drinks provide quick energy mid-run and prevent hitting the wall. Ideal for runs over 60–90 minutes.

3. Protein Powders

Running breaks down muscle tissue. Protein (whey or plant-based) helps you recover faster, preserve lean mass, and stay strong during training blocks. Consume post-run.

4. Omega-3s

These healthy fats help reduce inflammation, improve joint health, and support cardiovascular endurance. Take daily with meals.

5. Magnesium

Magnesium improves muscle function and recovery, while also aiding sleep and reducing cramps. Perfect for high-mileage runners or those training intensely.

6. Iron & B12

Many runners, especially women, are low in iron or B12, leading to fatigue and poor oxygen delivery. Supplement if deficient (consult your doctor).

Run stronger, recover faster. Fuel your body with supplements that match your stride.