Should I take supplements as a runner? A comprehensive guide to nutrition

December 11, 2025 •

3 min read

According to research, most recreational runners can meet their nutritional needs through a balanced diet, making supplements unnecessary for daily training. For athletes and those training intensely, however, targeted supplementation might fill specific gaps that develop over time.

Quick Summary

Many runners question if supplements are necessary for performance and recovery. This article discusses when they can be beneficial, highlights key vitamins and minerals for runners, and outlines the risks associated with an unregulated market.

Key Points

Food First: Most runners can get all necessary nutrients from a balanced whole-food diet, which is safer and more effective for long-term health.
Check for Deficiencies: Before taking supplements, especially iron or Vitamin B12, get blood work done to confirm a need, as excess can be harmful.
Prioritize the Basics: Proper nutrition, hydration, and sleep are far more impactful for performance and recovery than any supplement.
Understand the Risks: The supplement industry is not strictly regulated, so look for third-party certifications (like NSF Certified for Sport) to ensure safety and quality.
Consider Intensity: Supplements like electrolytes, protein, and creatine may offer benefits during intense training periods, like marathon prep, but trial them in training first.
Professional Guidance: Always consult a healthcare provider or a sports dietitian before introducing new supplements to your routine.

The question of whether or not to take supplements is a common one for runners of all levels. From weekend joggers seeking better energy to serious marathoners focused on optimal recovery, the allure of a simple pill or powder is strong. However, a strategic, food-first approach is the bedrock of athletic nutrition, with supplements serving a highly specific, and often secondary, role.

The Food-First Philosophy for Runners

For the vast majority of runners, a varied, nutrient-dense diet is the most effective and safest way to fuel the body. Whole foods provide a synergistic array of vitamins, minerals, and other compounds that are not fully replicated in a pill. A balanced diet, rich in fruits, vegetables, lean proteins, and complex carbohydrates, gives the body everything it needs for energy production, muscle repair, and immune function. This is especially true for those running less than four or five days a week and under an hour per run.

Benefits of a whole-food diet for runners:

Superior Nutrient Absorption: Nutrients from whole foods are typically more bioavailable and better absorbed by the body.
Reduced Risk: Eliminates the risk of contamination, mislabeling, and illegal ingredients sometimes found in unregulated supplements.
Better Gut Health: The fiber and natural compounds in whole foods support a healthy gut microbiome, which is crucial for immune function and overall health.
Sustainable Energy: Carbohydrates from food provide a steady and predictable energy source without the crashes associated with some pre-workout products.

When Supplements Might Be Necessary

While whole foods are the foundation, certain scenarios may warrant strategic supplementation under professional guidance. These instances often arise from intense training demands, specific dietary restrictions, or diagnosed nutrient deficiencies.

Correcting Deficiencies: Many runners, especially women and those on plant-based diets, are prone to deficiencies in iron and vitamin B12. Blood testing can identify a true deficiency, for which a doctor or registered dietitian may recommend a targeted supplement.
Intense Training Demands: High training loads, like marathon preparation, increase the body's need for certain nutrients. Electrolytes become critical for long runs in hot weather to prevent dehydration and cramping. Omega-3s can aid in inflammation management and recovery.
Convenience for Recovery: Protein powder is a convenient way to get an adequate dose of amino acids immediately post-run, especially if a whole-food meal is not readily available.

Comparison: Whole Foods vs. Supplements


Feature	Whole Foods	Supplements
Regulation	Regulated by food safety authorities.	Loosely regulated by FDA; high risk of contamination.
Nutrient Complexity	Contain a wide array of synergistic vitamins, minerals, and compounds.	Isolated nutrients, may lack context or co-factors for absorption.
Absorption Rate	Variable, but generally more bioavailable due to natural food matrix.	Can be faster-acting (e.g., gels) but sometimes less efficiently absorbed.
Risk Profile	Low risk; provides balanced nutrition.	Risk of contamination, toxicity from excessive doses, and GI issues.
Best For	Daily nutrition, overall health, and foundational fueling.	Addressing confirmed deficiencies or specific performance demands.

Critical Safety Considerations

The supplement industry is not regulated with the same scrutiny as pharmaceuticals. This means products can be mislabeled, contain different quantities than advertised, or even include banned or harmful substances. This is particularly concerning for competitive athletes subject to drug testing, but health risks exist for recreational runners too. To mitigate these risks, always look for independent, third-party certifications like NSF Certified for Sport or Informed Sport, which verify that products are tested for contaminants and banned substances.

The Verdict: A Personalized Approach

Ultimately, deciding whether to take supplements as a runner requires careful consideration of your training volume, dietary habits, and health status. The best course of action is to build a robust nutritional foundation with whole foods, ensuring adequate rest and hydration. When performance plateaus or deficiencies are suspected, consult a healthcare professional. Targeted, evidence-based supplementation can then act as a fine-tuning tool to optimize your performance, not replace the essential work done by a healthy lifestyle.

Visit the Office of Dietary Supplements for more information on athletic performance supplements.

Frequently Asked Questions

For most casual runners, supplements are not necessary. A healthy, balanced diet of whole foods will provide sufficient vitamins and minerals for your training and recovery needs.

Marathon training may warrant specific supplements to support increased demand. Key options include electrolytes, protein powder for recovery, and potentially iron or vitamin D if blood tests show a deficiency.

The biggest risk is product contamination due to poor regulation. Many products contain unlisted or banned substances that could pose health risks or lead to a positive doping test.

Look for products that carry independent, third-party testing seals, such as NSF Certified for Sport or Informed Sport. These certifications verify that the product has been tested for banned substances and meets label claims.

No, supplements cannot replace a poor diet. They are intended to supplement, not substitute, a balanced and nutrient-dense whole-food intake. A bad diet, even with supplements, remains a bad diet.

Creatine can be beneficial for runners who engage in high-intensity intervals or strength training, as it supports quick energy bursts and muscle recovery. It is less effective for pure endurance performance.

Runners can lose nutrients like iron and electrolytes through sweat. Increased training volume also raises metabolic demands, which, combined with a restrictive diet, can lead to deficiencies in nutrients like B12 or Vitamin D.