Interest in supplements among runners has grown rapidly, raising common questions about whether supplements are truly necessary and which ones provide real benefits for performance, recovery, and health. While a balanced diet can often provide the nutrients needed for most recreational runners, targeted supplements can offer additional support—especially during periods of high training load, increased intensity, or marathon preparation.

The foundation of any runner’s health should be a varied, nutrient-rich diet. Most vitamins, minerals, and macronutrients can be obtained through whole foods. However, supplements can serve as beneficial additions in certain scenarios:

• Preventing and correcting nutrient deficiencies (iron, vitamin D, etc.).
• Supporting performance and recovery during heavy training or marathon prep.
• Meeting nutrient needs when dietary restrictions or busy schedules make balanced eating challenging.

For a curated selection, see the Puresport Runners Supplements collection.

• You do not need supplements to be a successful runner, but they can fill nutritional gaps and enhance aspects like energy, focus, muscle recovery, and overall health.
• Consult a healthcare provider before introducing new supplements, especially if you have health conditions or take medications.

Pre-run supplements should focus on boosting energy, stamina, and hydration without causing digestive discomfort:

• Electrolytes & Hydration Supplements: Reduce risk of muscle cramps, maintain fluid balance, and optimise performance—especially for longer runs or in hot weather.
• Caffeine: Improves alertness, focus, and can help delay fatigue. Take around 30–60 minutes before running for best effect, but be mindful of sensitivity and total daily intake.
• Beta-alanine: Buffers lactic acid, lets you push harder during intense sessions or races. Best taken daily, not just pre-run.

Creatine: Helps with repeated sprints or hill sessions; usually more impactful for power/speed workouts than long steady runs.

Check out our advice on [when to take energy gels for a half marathon or marathon] (link to be added when live) for specific timing strategies.

During-run supplements are essential for longer runs (usually 60+ minutes) to maintain energy and prevent dehydration:

• Carbohydrate gels/chews: Provide fast-acting energy for sustained performance, used every 30–45 minutes during long efforts.
• Electrolyte drinks/tabs: Restore lost minerals, help prevent cramps, especially vital in hot/humid conditions.

Caffeine (in some gels/chews): Offers a mental and physical boost late in long races.

Post-run supplements support muscle repair, replenish energy stores, and help you recover faster:

• Protein powder: Aids in muscle recovery and repair, particularly useful if it’s hard to get a nutritious meal straight after running.
• Carbohydrates: Refuel depleted glycogen stores, speed recovery. Many recovery shakes or bars combine carbs and protein for optimal benefit.
• Magnesium: Promotes muscle relaxation, may reduce post-run soreness and cramps.
• Anti-inflammatory and antioxidant-rich supplements: (such as tart cherry juice, omega-3s, or turmeric) may aid inflammation and speed up recovery, especially after hard or long sessions.
• Electrolytes: Replenish what’s lost through sweat to support hydration and muscle function.

Post-running supplement intake can vary depending on your requirements. Discover our recovery supplements as well as muscle relief supplements for any post-exercise soreness. Struggling to sleep post-run? We have a range of curated sleep supplements too.

Marathon training increases demands on your body—intensifying the potential need for supplementation. Beyond standard recommendations, long-distance runners may especially benefit from:

• Iron: Especially important for female and vegetarian/vegan runners.
• Omega-3 fatty acids: Joint support and anti-inflammatory effects.
• Electrolytes & Carbohydrates: For both training and race days.

For more, see the Puresport page on What Supplements to Take for Marathon Training, or shop our marathon performance supplement range.