The 10 Best Supplements for Runners of 2023, According to a Dietitian

Best Multivitamin

Complement Essential Vegan Multivitamins for Women & Men

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While multivitamins aren’t always necessary, they can be a useful way to make sure you cover your nutrient bases. In particular, if you are a plant-based athlete, there are certain nutrients that can be harder to get enough of in your diet. Wagner suggests the Complement Essential Multivitamin has all of the essential nutrients plant-based athletes tend to fall short on such as: vitamin B12, vitamin D, and the omega-3 fatty acids DHA/EPA. 

Complement Essential contains eight nutrients total, including those mentioned above plus vitamin K2, iodine, magnesium, selenium, and zinc. Complement supplements are vegan, so you don’t have to worry about non plant-based fillers. This also means that nutrients such as vitamin D and omega-3, which are typically sourced from animals, are derived instead from plant-based sources. Omega 3 and possibly vitamin D are generally better absorbed from animal sources, so if you are not vegan, a supplement with omega 3 and vitamin D from fish may be a better fit for your needs.

The recommended dose is three softgels per day, and the manufacturers recommend taking them with a meal. We also like that Complement does third-party testing on all of their products. Plus, their packaging is eco-friendly.

Price at time of publication: $49 for 1 month supply ($1.63 per serving)

^{Key Specs:
Form: Softgel | Type: Multivitamin Serving size: 3 softgels | Third-Party Certified: Yes | Servings Per Container: 30}

Best Electrolyte Powder

Skratch Labs Exercise Hydration Mix Lemons + Limes

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One of the major challenges we battle as runners is making sure we stay hydrated. Dehydration can negatively impact sports performance, and this can be exacerbated when running in the heat, for long durations, or while doing high intensity workouts.

Electrolyte drinks can be a helpful way to battle dehydration, because in addition to water they often contain the electrolytes lost in sweat along with carbohydrates. That’s why we love Skratch Labs hydration mix. This powder contains sodium, potassium, calcium, and magnesium (the electrolytes we lose in sweat), along with 21 grams of carbohydrates per serving. Sodium and carbohydrates help our bodies hold onto water, and the carbohydrates also provide us with fuel before, during, or after a run to help replenish glycogen stores.

We also like that Skratch Labs tastes lightly sweet. Many sports drinks can taste overly sweet or artificial. We appreciate Skratch Labs is only flavored with lemon and lime juices and oils. Since it is in powdered form, you need to mix it with water, but this also makes it easy to adjust amounts to your preferences. Skratch comes in a variety of flavors including strawberry lemonade, fruit punch, oranges, matcha & lemons, pineapple, and strawberry limeade.

Price at time of publication: $32 ($1.60 per serving)

^{Key Specs:
Form: Powder | Type: Electrolyte mix | Serving size: 1 scoop | Third-Party Certified: No | Servings Per Container: 20}

Best Electrolytes On the Go

SaltStick Electrolyte Caps

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While electrolyte powders can be great options, it can sometimes be challenging to figure out the logistics of carrying a bottle with a hydration drink while running. Salt Stick Electrolyte Caps are capsules that can be taken while running, and they’re our favorite choice for electrolytes on-the-go. Each capsule contains 215 milligrams of sodium, 63 milligrams of potassium, 22 milligrams of calcium, and 11 milligrams of magnesium to match the electrolytes we lose in sweat.

While it is still important to consume water while running, particularly when running in the heat, these capsules can be an easy way to get electrolytes especially if you already have access to water. They are unflavored and so may be a good choice if you do not like the taste of electrolyte drinks. These capsules are also suitable for vegetarians, plus they are Informed Choice Certified.

One downside is that these capsules contain only electrolytes, while many powdered versions contain carbohydrates as well which is convenient for fueling muscles and enhanced hydration. We recommend pairing these with gels or chews while running especially for workouts longer than  60-90 minutes.

Price at time of publication: $22 ($0.22 per serving)

^{Key Specs:
Form: Capsule | Type: Electrolyte capsule | Serving size: 1 capsule with water every 30-60 min | Third-Party Certified: Yes | Servings Per Container: 100} 

Best Protein Powder

Momentous Essential Whey Protein Isolate Chocolate

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Recovery is an essential part of every runner’s routine, and nutrition plays a key role for recovering your muscles. In order to recover properly from your runs, you should aim to include protein and carbohydrates soon after. If you find it difficult to consume whole foods after hard runs, a protein powder can come in handy.

We like Momentous Essential Grass Fed Whey Isolate because it is an NSF Certified for Sport and Informed Sport certified protein powder, meaning it has been third-party tested for banned substances and ingredient purity. Each scoop contains 20 grams of protein in the form of whey isolate. Whey isolate contains all of the essential amino acids and is typically easy to digest and quickly absorbed. This protein powder contains 2.2 grams of leucine, one of the branched chain amino acids necessary for muscle growth.

Since this protein powder is low in carbohydrates, we recommend adding it to a smoothie with some carbs such as fruits or oats for a well-rounded recovery meal or snack. We like the chocolate flavor, but it also comes in vanilla and unflavored.

Price at time of publication: $60 ($2.50 per serving)

^{Key Specs:
Form: Powder | Type: Protein powder | Serving size: 1 scoop | Third-Party Certified: Yes | Servings Per Container: 24}

Best Vegan Protein Powder

Vega Sport Premium Protein Powder

4.5

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If you are a vegan or plant-based runner, getting enough high-quality protein is essential. Plant-based sources of protein are often harder to digest and contain less leucine than animal based proteins, so vegan athletes may need higher amounts of protein for recovery.

Vega Sport Premium Protein Powder is an NSF Certified for Sport vegan protein powder that contains 30 grams of protein per scoop. This is a higher amount than many other protein powders which is why it’s our top pick for vegan protein powders for runners. It also contains 2.56 grams of leucine per serving to aid with muscle growth.

The protein in this powder is made from pea protein, pumpkin seed protein, sunflower seed protein, and alfalfa protein. It also contains ingredients that have been studied for their ability to aid in recovery, such as tart cherries and turmeric. However, the exact amounts of these ingredients are not specified. Another thing to note is this product is also on the more expensive side.

Price at time of publication: $64 ($3.20 per serving)

^{Key Specs:
Form: Powder | Type: Protein powder | Serving size: 1 scoop | Third-Party Certified: Yes | Servings Per Container: 20}

Best Gel

Huma Plus Chia Energy Gel

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It is recommended to drink something with carbohydrates or eat during a run if you are planning to run for 60-90 minutes or more. This is the point at which our stores of carbohydrates, or glycogen, begin to run out. If we eat on the run, we provide our body with needed fuel, helping us run for longer by delaying fatigue.

Gels are one great option for mid-run fueling because they’re portable, fit easily in your pocket, and contain carbohydrates and electrolytes. We like Huma Plus gels because they are made with real food ingredients such as fruit purees and chia seeds, so they are easy on the stomach. Even though chia seeds are known to be high in fiber, each gel only has one gram of fiber. The Plus versions also contain higher amounts of electrolytes, making them beneficial for long runs in the heat.

Huma Pus Chia Energy Gels come in a variety of flavors. Certain flavors such as strawberry lemonade and lemons & lime contain caffeine for an energy boost, while others such as blackberry banana and berries & pomegranate are caffeine free. Huma also makes gels in other flavors that have a lower electrolyte profile.

Price at time of publication: $33 for a 12 pack ($2.75 per gel)

^{Key Specs:
Form: Gel | Type: Energy gel | Serving size: 1 packet | Third-Party Certified: No | Servings Per Container: 12}

Best Chew

Clif Bar Clif Bloks Energy Chews Strawberry

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If you do not like electrolyte drinks and or the consistency of gels during a run, energy chews can be another great way to fuel during your run. Energy chews are portable gummies that, like gels, contain carbohydrates and electrolytes to help fuel your runs. One thing to note is some may tolerate chews better when they are paired with some sips of water to avoid stomach cramps. Experiment during long runs to see what works best for your digestive system.

Clif Bloks Energy Chews are a tasty option for when you need an energy boost. One serving, or three chews, contains 24 grams of carbohydrates, and each pack of chews comes with two servings. Each serving contains 50 milligrams of sodium, which may be on the lower end of sodium needs especially if you’re a heavy sweater. These chews are USDA certified organic, and they come in a variety of flavors including strawberry, salted watermelon, black cherry, mountain berry, orange, fruit punch, and others.

Price at time of publication: $45 for 18 packets ($1.25 per serving)

^{Key Specs:
Form: Chew | Type: Energy chew | Serving size: 3 chews | Third-Party Certified: No | Servings Per Container: 2}

Best for Long Runs

UCAN Energy Powder

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Figuring out what to eat to sustain long runs can be challenging. It is recommended to consume 1 to 4 grams of carbohydrates per kilogram of body weight 1 to 4 hours before exercise, as this can enhance endurance and performance during prolonged exercise. You will want something that provides you with long lasting energy but that does not cause stomach upset.

Our top pick for long run fuel is UCAN Energy Powder. It’s a powder made with LIVSTEADY corn starch—a complex carbohydrate that provides steady energy, rather than quick energy spikes that can check the boxes for providing lasting energy without stomach upset. One scoop contains 21 grams of carbohydrates. It does not contain any caffeine, added sugar, gluten, and is suitable for vegans.

The manufacturers recommend drinking one to two servings 30 to 45 minutes before a workout, but you may need to experiment with what works best for your body. This may be a good addition to a pre-run snack such as toast with peanut butter and a banana or a bowl of oatmeal depending on your nutrition needs. In addition to lemon, UCAN comes in cran-raz, cocoa delight, orange, and natural flavors. Things to note are it’s more expensive than other electrolyte powders, and it’s not third-party tested.

Price at time of publication: $70 ($2.33 per serving)

^{Key Specs:
Form: Powder | Type: Energy powder | Serving size: 1 scoop | Third-Party Certified: No | Servings Per Container: 30}

Best Iron Supplement

Thorne Iron Bisglycinate

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Iron transports oxygen to your muscles when you run making it a key nutrient runners should get enough of. Certain athletes, including female endurance athletes, are at greater risk of iron deficiency. This is due to blood loss through menstruation along with slightly increased red blood cell loss with running. Vegan or plant-based athletes are also at higher risk of deficiency since plant based sources of iron aren’t absorbed as well. If you have a known iron deficiency, then iron supplements may help improve your running performance.

Thorne is a trusted brand in the world of supplements, and their iron supplement is NSF Certified for Sport making them a great choice for athletes. Each capsule has 25 milligrams of iron bisglycinate—a form of iron that is typically gentle on the stomach. This amount of iron is 139% Daily Value. We recommend checking with a healthcare provider to determine the appropriate dose for your needs. If you are iron deficient, you may need a higher dose or take more than one capsule per day. It's also recommended to take iron with vitamin c (like fruit, orange juice, etc.) to increase iron absorption.

It is important to keep in mind that if you do not have an iron deficiency, then iron supplements will not help improve performance. We recommend instead focusing on foods that are high in iron to ensure you’re getting enough iron, as it is possible to get too much iron.

Price at time of publication: $14 ($0.23 per serving)

^{Key Specs:
Form: Capsule | Type: Iron | Serving size: 1 capsule | Third-Party Certified: Yes | Servings Per Container: 60}