Runners in the UK are always on the hunt for that extra edge, whether it’s more stamina, faster recovery, or just feeling less knackered after a long run. But with so many options out there, how do you know which supplements for runners are backed by science, and which are just clever marketing? If you’ve ever stood in the supplements aisle at a store, scratching your head and wondering which running supplements are actually worth your money, we’ve got the answers for you.
Why Consider Supplements for Running?
Now supplements of course cannot be the only aid in your arsenal. A balanced diet packed with whole foods is always the foundation of good running nutrition. But even the healthiest eaters can struggle to get everything they need – especially if you’re following a vegan diet. That’s where the right vitamins for runners and running supplements can fill the gaps. But rather than just going for what’s popular or what other runners take, the key is knowing what you actually need, and how to combine supplements for maximum benefit.
The Best Supplements for Runners (and Why)
We’ve listed some of the top running supplements and what they do, along with evidence of how they work. This can help you figure out what could best support your nutritional needs.
1. Electrolytes: Especially on long runs, you need electrolytes to prevent dehydration. They restore important minerals like sodium, potassium, and magnesium that you lose when you sweat. Regularly replenishing electrolytes is essential to sustain your energy and boost your performance.
2. Vitamin B Group: B vitamins, especially B12 and folate, are important for energy production and reducing fatigue. One study found that supplementation of B-complex vitamins proves useful for high energy exercises, and running is one of them (1). It’s especially important for vegan and vegetarian runners to take supplements, as vitamin B12 is only found naturally in animal products.
Food Sources: Meat, fish, eggs, dairy products, beans, lentils, leafy greens like spinach and kale, nuts and seeds,
3. Iron: Iron transports oxygen to your muscles, which supports endurance. It also helps our bodies use energy more efficiently. So taking iron supplements for long-distance running is beneficial for endurance and energy use, and to breathe easier during runs (2). If you’re low on iron, you might feel fatigued and have shortness of breath and poor performance. And iron deficiency is most common among female runners and those on plant-based diets.
Food Sources: Red meats, poultry, seafood, lentils, beans, chickpeas, dark green veggies, pumpkin seeds, sunflower seeds, almonds, cashews.
4. Vitamin D: With the UK’s famously grey skies, vitamin D deficiency is widespread. It supports strong bones, boosts your immune system, and aids in muscle repair, while also improving calcium absorption – another nutrient vital for runners.
Food Sources: Red meats, egg yolk, oily fish, fortified foods.
5. Calcium: This is what your bones are basically made of. Running puts a lot of stress on your bones, and calcium is vital for strengthening the bones. But it’s sometimes lost through sweat, which you do a lot of while running. So calcium supplements for runners are important for maintaining bone health and strength, and preventing stress fractures.
Food Sources: Milk, cheese, dairy products, tofu, broccoli, cabbage, nuts, fish with edible bones.
6. Magnesium: Magnesium helps with muscle function, energy production, and recovery. By supporting muscle function and reducing soreness, it also boosts stamina and exercise performance. Physically active people, like runners, actually need more magnesium than regular people, because even magnesium is lost through sweat (3). This makes magnesium one of the best supplements for runners.
Food Sources: Whole wheat, quinoa, dark chocolate, spinach, almonds, cashews, peanuts, black beans, bananas, avocado.
Some Extra Supplement Support
While the above supplements and vitamins for runners should do the trick to enhance performance and stamina, there are some other running supplements you could try before your races or exercise.
• Caffeine is a proven performance booster, helping you feel more alert and delaying exhaustion (4). Just don’t overdo it – 400mg per day is the safe upper limit.
• Beta-alanine is a non-essential amino acid that your body can make on its own. It’s needed for the production of carnosine, which plays a role in muscle endurance in high-intensity exercise. Basically, it helps you push harder for longer.
• Creatine improves energy production and muscle strength, and can boost power, which leads to better overall running performance.
And, of course, don’t forget hydration. While supplements help, nothing replaces a good bottle of water.
How to Combine Supplements Safely
So, what’s the best way to combine running supplements for maximum benefit? Here are some safe suggestions:
• Pair caffeine with beta-alanine for a potent pre-workout boost. This combo can improve both endurance and mental focus.
• Take iron and vitamin C together. Vitamin C boosts your body’s ability to absorb iron more effectively.
• Don’t overload on multivitamins. More isn’t always better, and some nutrients (like iron and vitamin A) can be harmful in excess.
• Space out calcium and iron supplements. These minerals can interfere with each other’s absorption, so it’s best to take them at separate times of the day.
Pro-tip: When to Take What
Apart from how to take these supplements in combination, it’s also important to differentiate which of them you should take before your running exercise and which to take after.
Pre-workout Supplements: For Strength and Endurance
|
Supplement |
What it Does |
When to Take |
|
Electrolytes |
Having an electrolyte drink before a long or sweaty run, like summer races or treadmill sessions, can help keep your hydration and mineral balance in check. |
Keep sipping before and during longer or more intense runs |
|
Caffeine |
Well-known for boosting alertness and delaying fatigue. Having a caffeine drink before running can improve endurance and performance. Stick to moderate doses (up to 400mg daily) to avoid jitters or sleep disruption. |
30 minutes to 1 hour before your run |
|
Beta-alanine |
This amino acid helps buffer lactic acid in your muscles, allowing you to push harder for longer. |
Take it regularly (2–5g daily) rather than just before a run, ideally at the same time |
|
Creatine |
Creatine can help runners with repeated sprints or power-based sessions. It’s best taken daily, not just pre-workout. |
Take it daily at the same time before exercise |
Post-workout Supplements: For Recovery Support
|
Supplement |
What it Does |
When to Take |
|
Protein (Whey or Plant-based) |
Protein is crucial for muscle repair. Aim for 15–25g of high-quality protein after your run; this is when your muscles are most receptive to nutrients. |
Within 30-60 minutes after finishing your run |
|
Carbohydrates |
Replenishes glycogen stores. Pair your protein with a source of carbs (like a banana, oats, or a recovery shake). |
30-60 minutes after your run |
|
Electrolytes |
It’s important to also take electrolytes after your run to rehydrate yourself and replenish the sodium, potassium, and magnesium lost through sweat. |
Immediately after your run, especially if you’ve been sweating heavily. |
|
Magnesium |
Supports muscle relaxation and recovery, and can help prevent cramps. |
Have it with your post-run meal or as part of your daily supplement routine. |
Final Thoughts
Running in the UK brings its own set of challenges – between unpredictable weather, short winter days, and not-so-perfect diets, it’s easy to fall short on key nutrients. Supplements for runners can be a game-changer, but only when used wisely. The best supplements for running stamina, recovery, and overall health are those that fill genuine gaps in your diet and training routine. Vitamin D and iron are especially important for us in the UK, as deficiency rates are higher here than in sunnier countries. But always check with your GP before starting new supplements, especially if you have underlying health conditions or take regular medication.
FAQs
Q1. What are the best supplements for running?
The best supplements for runners include multivitamins, iron, omega-3 fatty acids, calcium, magnesium, zinc, and protein powders to support endurance, recovery, and overall performance.
Q2. Should you take supplements for running?
Runners might benefit from taking supplements, as a lot of nutrients are lost while sweating. But prioritise a healthy diet over supplements, and consult your GP for which specific supplements to take.
Q3. What vitamins are good for runners?
Key vitamins for runners are B vitamins (for energy), vitamin D (for bone and muscle health), and vitamin C (for immunity and recovery).
Q4. Which vitamin gives more stamina?
B-vitamins (especially B12) and vitamin D are best for stamina. B12 supports energy production by converting food into energy, and vitamin D is crucial for bone and muscle health.