Best supplements for runners
Whether you’re looking to achieve a personal best or simply to increase your distance, running is an exercise that places high demands on your body, which means you need to be properly fuelled and supported to reach your goals.
If you enjoy more than just a casual run, you’ll know that intense training can deplete nutrient levels, making you more susceptible to injury, slow your recovery and potentially lead to a performance plateau. Although, it’s not essential for any of us to take supplements and a balanced, varied diet is always the place to focus, there are some occasions when understanding the demands on your body and its nutritional needs may help improve your performance.
When it comes to supporting your running, it is important to consider which nutrients play a role in your chosen exercise and as a result which products are most likely to provide the top up you need. If you’re considering taking a supplement, read our guides to the various supplements on the market, plus check out our top-rated products in each category.
Discover how to get the most out of supplements and what supplements should I take? Find more useful information in our handy guide on carb-loading and check out how to stay hydrated on a run.
Jump to:
- The best multivitamins and minerals 2025 – tried and tested
- Best vitamin B12 supplements
- Best iron supplements
- Best magnesium supplements
- Best zinc supplements
- Best omega-3 supplements
- The best joints supplements 2025 – treat stiffness and joint pain
- The best electrolytes 2025 – tried and tested
- Best creatine supplements
- The best ashwagandha supplements 2025 – for anxiety, stress, focus and sleep
What are the best supplements for runners?
Multivitamin and mineral supplements
While supplements are never a substitute for a poor diet, there is some evidence to suggest that a multivitamin and mineral supplement may help minimise nutritional gaps. When choosing a product, check it includes vitamins, such as the B group and vitamin C, as these are water-soluble so they are not stored in the body, they also play a big part in supporting endurance and helping to fight fatigue.
If you are considering a supplement, read our best multivitamin and mineral review.
Best all-rounder multivitamin tablet
Higher Nature Advanced multi
Available from: Body Kind (£15.96), Higher Nature (£19.95), Amazon (£19.95)
Star rating: 4/5
Providing 26 essential micronutrients in their optimal absorbable forms, this vegan-friendly formula is high-potency and offers the additional benefits of live probiotic bacteria. You can typically expect to pay a little more for products, like this, that include chelated minerals, and with vitamins that are better absorbed and used by the body.
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Vitamin B12 supplements
Vitamin B12 is essential for energy, red blood cell production and nerve function. For these reasons its crucial for supporting performance, a deficiency may also indirectly influence a runner’s form and alter foot strike mechanics. Found in animal-sourced foods including meat, fish and eggs, runners who follow a largely plant-based diet should consider a supplement.
Read our guide to the best vitamin B12 supplements and learn more about the benefits of vitamin B12.
Best vitamin B12 capsule
Viridian high potency B12 capsules
Available from: Viridian (£12.90), Amazon (£14.49)
Star rating: 4.5/5
These small, easy to swallow, tasteless capsules contain active forms of vitamin B12 with spirulina, alfalfa and bilberry. Well-suited to those following a plant-based diet, this product contains only active ingredients with no fillers, binders or preservatives.
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Iron supplements
Iron is important for the formation of haemoglobin, the protein that delivers oxygen to the muscles. Runners, especially those who partake in endurance runs, including marathons, may need to consider supplementation. This is because they have a greater need due to the higher level of oxygen transport, the risk of losing iron through sweat and the breakdown of red blood cells caused by foot strike.
If you are considering a supplement, read our best iron supplements review and find out more about why we need iron.
Best iron tablet
Vitabright gentle iron bisglycinate 28mg
Available from: Amazon (£8.99), Vitabright (£12.99), Superdrug (£12.99)
Star rating: 4.5/5
Two of these easy-to-swallow tablets contain 200 per cent of your nutrient reference value (NRV), and the iron provided is a form that's easy to absorb. Our testers felt this product to be good value for money and it offers the flexibility to reduce the dose as and when needed.
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Magnesium supplements
Magnesium plays a pivotal role in muscle function and energy production. If you’re looking to improve your personal best, optimise recovery after training and minimise tiredness, then this may be a useful addition to your regime. Magnesium for runners may also help reduce the accumulation of lactic acid post training.
If you are considering a supplement, read our best magnesium supplements review and find out more about the health benefits of magnesium.
Best magnesium capsule
Vitabright magnesium citrate
Available from: Amazon (£15.99), Vitabright (£18.99), Superdrug (£18.99)
Star rating: 5/5
Two easy-to-swallow capsules provide a readily absorbed form of magnesium. The product is free of allergens and unnecessary ingredients and contains no fillers or binding agents.
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Zinc supplements
Unlike some other essential nutrients, we don’t store zinc, so we need to get a regular supply from our diet. A deficiency may lead to detrimental effects especially in tissues that have a high demand, like skeletal muscle. In addition to this the oxidative effects of exercise may lead to mild deficiencies and, as a result the zinc levels of athletes, including runners, may be affected.
If you are considering supplementation read our guide to the best zinc supplements and check out what is zinc?
Best zinc tablet
BioCare zinc citrate 17mg
Available from: BioCare (£7.69)
Star rating: 4.5/5
These small tablets supply 171 per cent of the nutrient reference value (NRV). Testers felt they offer good value for money and found them an easy addition to their routine.
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Omega-3 fatty acid supplements
Omega-3 fatty acids play important roles in the body, as well as being good for the heart, they are needed to form the membranes of every cell. They are particularly beneficial for runners because their anti-inflammatory properties may help alleviate delayed onset muscle soreness, improve blood flow during a run and support performance.
If you are considering a supplement, read our best omega 3 supplement review and learn more about useful food sources of omega 3.
Best Omega-3 soft gel
WeightWorld Omega-3 2000mg fish oil
Available from: WeightWorld (£19.19), Amazon (£19.19)
Star rating: 4.5/5
High-quality fish oils are expensive, but this product offers value for money and has a high level of EPA/DHA from sustainably sourced wild anchovies. Our testers found these small soft gels easy to swallow, the oils they contain are distilled and contaminant-free and the product has a 90-day money back guarantee.
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Joint care supplements
Running is a high-impact sport that may stress the joints and increase the risk of injury. Taking a joint specific supplement may help maintain cartilage, tendons and ligaments and potentially improve tissue recovery. Some products include botanicals for their anti-inflammatory effects.
If you are considering a supplement, read our best joint health supplement review and check out what to eat for healthy joints.
Best joint health supplement
Wild Nutrition Bone & Muscle support
Available from: Wild Nutrition (£28), Bodykind (£35), Planet Organic (£35)
Star rating: 4/5
This food-grown multi-nutrient complex supplies key nutrients like vitamins C, D and K as well as calcium, magnesium and silicon to support bones, muscles, teeth and gums. The product also includes Boswellia extract (100mg) for its anti-inflammatory properties and protective plant compounds (bioflavonoids). Our tester found the capsules easy to swallow but chose to take the recommended three capsules in divided doses with each meal. Suitable for vegetarians and allergen free.
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Electrolyte supplements
Electrolytes such as sodium, magnesium and potassium are lost through sweat making replenishing them important during long or hot runs. Opting for an electrolyte drink is a useful strategy for sustaining body fluids, this supports performance and helps your body cope with endurance training and marathon runs.
If you are considering a supplement, read our best electrolyte supplement review and read more about whether you need to replenish electrolytes.
Best electrolyte drink
SIS Hydro+ electrolyte drink mix
Available from: SiS (from £8.99)
Star rating: 4/5
A balanced mix of five key electrolytes with added vitamins to support energy levels and fight fatigue. This powdered product has been independently tested for banned substances making it a reliable choice for those involved in competitive sport. That said, our tester found the taste a little salty.
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Creatine supplements
Creatine monohydrate is a naturally occurring substance and has been well researched for its impact on exercise performance. Its value for runners is that it may help muscles regenerate energy (in the form of ATP) quickly, and as such may improve muscle strength and power, especially during high intensity training.
Read our guide to the best creatine supplements
Best creatine powder
Innermost The Power Booster creatine
Available from: Innermost (£19.95), Debenhams (£19.95), Bodykind (£19.95)
Star rating: 4.5/5
One serving of this supplement contains 166 per cent of the recommended dose. Although the product is flavourless our testers found it less pleasant with water and preferred it blended into a smoothie or juice.
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Ashwagandha supplements
A traditional ayurvedic herb, that’s thought to increase energy and support the stress response. Adding an ashwagandha supplement to your regime may help increase the capacity of the blood to transport oxygen (VO2max) to exercising muscles and as a result potentially enhance performance.
If you are considering a supplement, read our best ashwagandha supplement review.
Best ashwagandha tablet
WeightWorld ashwagandha KSM-66
Available from: WeightWorld (£13.99), Amazon (£19.79), Fruugo (£22)
Star rating: 5/5
This provides 1500mg of high-quality ashwagandha, which is above standard. It's good value for money, as you'll get enough for six months and the type of ashwagandha extract used has been well researched. The tablets are small, making them easy to take, especially for those who struggle with the size of some capsules.
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Enjoyed this? Now read..
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Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
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