The Runner’s Supplement Stack: Why These 6 Essentials Matter For Running

Whether you’re pounding the pavement, hitting the trails, or chasing a personal best, running puts serious demands on your body. While nutrition should always start with whole foods, there are key supplements that can help runners stay healthy, recover faster, and perform at their best.

Here’s a closer look at six powerhouse supplements every runner should consider, and why they matter.

1. Multivitamin: Covering Your Bases

Even the cleanest diet can fall short when it comes to getting every single micronutrient your body needs—especially when you're training hard. A daily multivitamin acts like nutritional insurance, helping to fill in any gaps and support overall health.

Why runners benefit:

• Supports energy metabolism, immune health, and muscle function
• Helps prevent deficiencies from calorie restriction or poor absorption during high-volume training
• Can improve recovery by ensuring you’re not running on empty (nutritionally)

Choose a high-quality multivitamin with bioavailable forms of vitamins and minerals (e.g., methylated B12, chelated minerals).

2. Magnesium Glycinate: The Recovery Mineral

Magnesium is crucial for muscle function, nerve signaling, and energy production. Magnesium glycinate is a particularly absorbable form, known for being gentle on the stomach and calming for the nervous system.

Why runners benefit:

• Reduces muscle cramps and spasms
• Improves sleep quality which is critical for recovery
• Helps with energy production and reduces fatigue
• Supports bone health (especially important for endurance athletes)

Take it in the evening to help wind down and aid muscle repair overnight.

3. Omega-3 Fatty Acids: Anti-Inflammatory Power

Omega-3s, particularly EPA and DHA, are essential fats that play a huge role in reducing inflammation and supporting heart, brain, and joint health.

Why runners benefit:

• Decreases exercise-induced inflammation
• Helps reduce delayed onset muscle soreness (DOMS)
• Supports joint health and reduces stiffness
• Enhances cognitive function and mood (especially important during long training cycles)

Look for a high-quality fish oil with at least 500–1,000 mg of combined EPA/DHA per day.

4. Electrolyte Mix: Hydration That Works

Water alone isn’t enough, especially during long runs or in hot weather. Sweat contains key electrolytes like sodium, potassium, magnesium, and calcium, which need to be replaced to maintain performance.

Why runners benefit:

• Prevents dehydration and cramping
• Maintains energy and muscle function on longer runs
• Helps with post-run recovery by replenishing lost minerals

Choose an electrolyte mix without added sugars. Drink before or during longer runs and intense training sessions.

5. Creatine Monohydrate: Strength & Endurance Boost

Often associated with weightlifting, creatine is also incredibly useful for runners. It helps produce ATP, the energy currency of your cells, making it valuable for both running and recovery.

Why runners benefit:

• Improves high-intensity performance and sprint finish capability
• Supports faster recovery between sessions
• May help maintain muscle mass during heavy endurance blocks
• Can reduce mental fatigue during long runs

A daily dose of 3–5g is sufficient. Consistency is important, creatine accumulates overtime, not overnight.

6. Protein Powder: Recovery Fuel

Protein is the building block of muscle repair. Runners, especially those with high mileage, often need more than they think. A high-quality protein powder is a convenient way to hit your daily needs and support muscle recovery.

Why runners benefit:

• Promotes muscle repair and growth post-run
• Reduces soreness and speeds recovery
• Helps preserve lean muscle during weight loss or high mileage periods
• Great for quick, post-run smoothies when appetite is low

Look for a protein with 20–30g per serving. Whey isolate is fast-digesting and ideal post-workout; plant-based blends work well for dairy-free options.

Fuel Smarter, Run Stronger

No supplement is a magic bullet, but together, this combination of multivitamin, magnesium glycinate, omega-3s, electrolytes, creatine monohydrate, and protein powder supports the critical areas of endurance training: energy, hydration, recovery, inflammation, and strength.

Think of these as tools in your runner’s toolbox—designed to support your body through the stress of training and help you feel and perform your best.

Always check with a healthcare provider or registered dietitian before starting any new supplement routine, especially if you have existing health conditions.