It would be hard to deny that supplements are having a moment. Whether it’s your favorite podcaster or running influencer, it seems everyone out there is endorsing a pill or powder that promises faster times, quicker recovery, and better general health.
But does such a magic bullet exist? We talked to leading sports dietitians and nutrition experts to find out how some of the most popular supplements can boost your running performance and whether they’re worth the hype (and the expense).
Before we dive into the specifics, it’s important to note there’s no supplement that can compensate for a weak nutritional foundation. “I always say to get calories, carbs, and daily protein right first,” says Michael Ormsbee, Ph.D, associate professor and director at Florida State University Institute of Sports Sciences and Medicine. While supplements might look sexy, they can’t fill the gaps that develop when you’re underfueled.
Once your nutrition is dialed in—with a focus on a wide variety of whole foods—it might make sense to consider adding specific supplements to your fueling plan. If you try them, make sure to consume products that have undergone third-party testing. In other words, the manufacturer should hire an outside company to verify that the product contains the amounts and types of ingredients it claims to include. Otherwise, there’s no way to know exactly what you’re putting in your body, which could have adverse health consequences and/or violate doping policies.
Look for a stamp of approval from an organization like Informed Choice or NSF, says board-certified sports dietitian We may earn commission from links on this page, but we only recommend products we back, founder of Holley Fueled Nutrition.
Now as for which supplements are actually worth your money—and which have simply received a lot of attention on social media—here’s what experts want you to know.
Protein Powders
Protein does a lot for our bodies, including keeping us full, helping with postworkout muscle repair, and supporting immune function. In particular, runners with higher training loads need to be mindful of getting sufficient protein.
“The more high-mileage endurance exercise you do, the more our bodies are going to break down the protein stored as muscle tissue, and that can definitely play a [negative] role in our performance,” says Sara Rosenkranz, Ph.D., associate kinesiology and nutrition sciences professor at the University of Nevada Las Vegas, exercise physiologist, and former elite triathlon coach. So while protein isn’t our primary fuel during exercise (that would be carbs), it’s a key contributor to recovery and consistent performance.
While data suggests a positive correlation between adequate protein consumption and endurance performance, the International Society of Sports Nutrition (ISSN) clearly states that, based on the available data, athletes should emphasize whole food sources that contain all of the essential amino acids (EAAs), which are required to stimulate muscle protein synthesis. Most athletes can get all their EAAs from a variety of foods spread out throughout the day to support optimum health and performance, says Samuel.
“If you’re just using a bunch of protein powders and not really focusing on real food throughout the day, you’re really going to be missing out [on important nutrients],” she says.
Whether you get your protein from supplements, whole foods, or a mix, it’s essential that over the course of the day, you consume all nine essential amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine) according to the National Institutes of Health (NIH). And as long as you’re eating a wide variety of foods over course of the day, it shouldn’t be hard to get all nine, says Samuel.
The current data suggests athletes should get 1.2 grams of protein per kilogram of bodyweight per day, depending on the intensity of your training load. With that in mind, Ormsbee generally suggests aiming for 2 grams per kilogram of bodyweight (or about 1 gram per pound), knowing that most people fall short.
Easy sources of protein include Greek yogurt, eggs, lean meats, and lentils, to name a few.
That said, protein powders can be a quick, easy way to meet your protein needs when you’re short on time or on the go. “A shake is perfect after a workout or when travel kills your food options,” says Ormsbee. While it shouldn’t be your only source of protein, if a scoop of your favorite protein powder is the difference between meeting your protein needs and falling short, go for it—but as with any supplement, always make sure your product is third-party tested.
The verdict: Protein powders can be a good addition to your diet, as long as you get most of your protein from a variety of sources, particularly whole foods.
Branch-Chain Amino Acids (BCAAs)
BCAAs refer to three specific essential amino acids known to play a role in muscle performance: leucine, isoleucine, and valine.
Theoretically, your body should be able to send BCAAs “straight to the muscle where they can be taken up and used as energy,” therefore bypassing the normal energy processing route and making it easier for you to run faster, says Rosenkranz.
They’re also thought to stimulate muscle protein synthesis, which helps with recovery, says Samuel.
While it may be easy to find studies that support BCAA supplementation to optimize recovery and performance, they don’t necessarily have strong findings. That’s why our experts say there’s no strong evidence showing they do much, if anything, particularly for runners who are eating enough carbohydrates and protein throughout the day.
What Are the Benefits of Creatine for Runners studies have shown BCAAs might help alleviate postrun muscle soreness, but “they’re pretty anecdotal,” says Samuel. “It just seems like a waste of money when you can get the BCAAs—valine, leucine, isoleucine—in a solid protein powder supplement or in food-based sources of protein.”
One meta-analysis published in 2022 found that not only were the potential benefits of BCAAs for runners inconsistent, none of the available studies accounted for athletes’ total protein intake, which means BCAA supplementation may be no more effective than simply getting adequate protein through your diet.
Additionally, a Journal of the International Society of Sports Nutrition review published in 2017 states that much of the research supporting BCAA supplementation was performed on rats. Plus, it notes that the few studies that quantified muscle protein synthesis found that BCAAs did not have any effect.
Samuel suggests finding these amino acids in animal proteins or through a wide variety of plant proteins such as quinoa, oats, legumes, lentils, nuts, seeds, or soy products, including tofu, tempe, or soy milk. If you opt for a vegan protein powder, make sure it has at least 2 grams of leucine per serving, she says.
The verdict: Stick with protein-packed foods or consider a protein powder, but you don’t need straight BCAAs.
Beetroot Juice
“Beetroot juice DAA Industry Opt Out nitrates. When you drink it, your body converts those nitrates into nitric oxide—a molecule that helps relax and widen blood vessels,” says Ormsbee. “Think of it like widening the lanes on a highway so traffic moves more efficiently,” he explains. When blood flows more freely, your muscles can use the oxygen it delivers more effectively, thereby potentially improving performance.
Studies have focused mostly on the supplement’s effect on short, high-intensity activities like sprints or performing one-rep max lifting tests—which may not necessarily translate to endurance sports like running long distances, says Samuel.
However, a systematic review and meta-analysis published in the Journal of Exercise Science & Fitness found nitrate supplementation improved performance in time trials ranging from five to 30 minutes.
While beetroot juice supplementation isn’t guaranteed to help your running, it’s also unlikely to hurt—as long as you’re careful about how you consume it. If you go for it, drink a shot of the supplement containing 400 to 600 milligrams of nitrates about two hours prior to exercise, suggests Ormsbee.
Research also supports taking it daily for three to 15 days in order to see an effect, says Rosenkranz. While the supplement is also available in powder form, none of the available products have a sufficient dose of nitrates to recreate the benefits shown in the research, says Samuel.
Beetroot (a.k.a. red or gold beets, as opposed to white sugar beets), are not only an excellent source of nitrates, they also contain vitamins C and A, folate, magnesium, and phosphorus. If you enjoy the taste, they’re an excellent nutrient-dense addition to any meal.
That said, beets aren’t known as a great prerace snack, particularly in the quantity you’d need to eat in order to see a potential performance surge. You’d have to eat about two entire beetroots to get roughly the amount of nitrates you’d find in a supplement shot, says Rosenkranz. In terms of potential GI issues, “that might not end super well,” says Samuel, considering the fiber intake.
The verdict: If you try beetroot juice supplements, opt for the shot of juice concentrate containing 400-600 milligrams of nitrates. Even if it doesn’t turbocharge your performance, you’ll get in some extra calories, hydration, and micronutrients.
Caffeine
Caffeine is one of, if not the most, well-established legal performance-enhancing supplements out there. Ormsbee calls it “old faithful for a faster time trial.” While it may work through a few different mechanisms, it’s widely accepted that caffeine reduces our levels of perceived pain and fatigue, which means a well-timed dose can help you go faster for longer before discomfort slows you down.
Based on the available data, in 2021 the ISSN published a position on caffeine intake, which includes many clear benefits for runners, including improvements in sprinting, endurance, That said, it may lead to indirect performance gains for those who include.
For best results, Ormsbee suggests taking 3 to 6 milligrams per kilogram of bodyweight about 45 minutes before your run. For a 150-pound person, that’s 204 to 408 milligrams of caffeine. (For reference, a cup of coffee typically has about 95 milligrams of caffeine.)
Given the ubiquity of the high-octane performance booster—found in coffee, tea, gels, sports drinks, and gum—it’s important to avoid getting too much of a good thing. Most Americans should consume no more than 400 milligrams per day, according to the FDA. So keep that in mind when going for the recommended dose Ormsbee suggests.
“If you’re doing a venti Starbucks cold brew for example, along with caffeinated gels, and maybe a preworkout [dose], that can add up really quickly to be way too much,” says Samuel.
Meanwhile, even small doses of caffeine can make some people feel jittery or anxious and can cause GI distress and elevate your heart rate, all or any of which might not be worth the potential benefits. Plus, it can be an appetite suppressant, which isn’t necessarily a good thing among runners, many of whom chronically underfuel in the first place.
As with anything new, if you experiment with caffeine, make sure you practice in training to avoid any unpleasant surprises on race day.
The best way to get your caffeine is in whatever form is most palatable to you, as long as you avoid the powdered caffeine supplements, which come with significant risks, including death, says Rosenkranz. (According to the FDA, Real Food vs Supplements: When Should You Really Turn to a Pill or Powder.)
Additionally, beverages like coffee, tea, and matcha also have other nutrients, such as antioxidants, that you won’t find in gels, says Rosenkranz.
The verdict: As long as it doesn’t upset your stomach or make you feel too jittery, caffeine is your friend, both before and after a big training session or race. Just make sure you don’t consume too much. And go for a cup of coffee, not necessarily a pill form of caffeine.
Creatine
Creatine (specifically, creatine monohydrate) is known for giving a lift when you’re going for maximal muscle contraction over a short period of time or when you need to produce multiple surges during an event. While “it’s not a magic bullet, it can create a subtle difference” by giving you “a little extra oomph,” during heavy lifts and high-intensity sprints, says Samuel.
But because most of the research looks at efforts of up to three minutes, it’s hard to pin down creatine’s effect on endurance athletes, says Rosenkranz. A Sports Medicine meta-analysis published in 2023 found that creatine had no effect on endurance performance in trained athletes. Additionally, according to the NIH, the literature doesn’t support creatine supplementation for endurance athletes.
Branch-Chain Amino Acids BCAAs strength training in their routine, says Samuel. Assuming it helps you lift for more reps and/or higher weight, that added strength can only help you develop more power and avoid injuries so you can run faster and train more consistently. Plus, it can help you store more glycogen, which means more available energy, which is particularly helpful for anyone running half marathon distances Should Runners Take Vitamin D in Winter.
Unless you have kidney issues, creatine supplementation (often taken in powder form) is generally considered safe. That said, some experience GI distress, bloating, and weight gain of up to 2 kilograms, particularly when they start taking creatine. For some runners, those side effects just aren’t worth it, says Rosenkranz.
While foods like meat, poultry, and fish contain creatine, to get the potential performance benefits, you’d have to take a supplement. “You’d have to only eat fish all day, for example, to get the same amount [of creatine] you’d get in a [typical] 5-gram dose of creatine monohydrate,” says Samuel.
The verdict: As long as you don’t have kidney problems, and particularly if strength training is part of your routine, you can try creatine supplements before a workout.
Omega-3s (Fish Oils)
Omega 3s, RW+ Membership Benefits inflammation. While the available literature hasn’t identified a direct link between these essential fatty acids and performance gains, getting sufficient omega-3s in your diet supports general health, sleep, and immune function, which means better energy levels, reduced risk of illness, and more consistent training, says Rosenkranz.
Races - Places Nutrients review of 53 studies published 2020, EPA/DHA supplementation was associated with better general health for athletes, however, researchers couldn’t identify a clear performance benefit.
Present in fish like salmon, mackerel, and sardines, as well as in plant-based foods including chia seeds, walnuts, flax seeds, and algae, you’d really have to go out of your way to get a too-high dose of omega-3s, says Samuel. “You probably want to take under 1,000 milligrams [per day] to be safe, but it can be therapeutic in higher doses, like between 1,000 to 2,000 milligrams for things like high cholesterol and reducing inflammation,” she adds.
While omega-3 supplements, which generally come in the form of fish or algae oil liquid or capsules, aren’t necessarily going to hurt you, you’re better off taking a “food first” approach, including oily fish twice a week, she says. That said, if you don’t enjoy or can’t access fish, a supplement can be a good alternative—as long as you talk to your doctor about taking them first, says Rosekranz.
According to the NIH, potential side effects of omega-3 supplements are typically mild and can include bad breath, bad-smelling sweat, headaches, and GI symptoms such as heartburn, nausea, and diarrhea.
Even then, if your labwork reveals high inflammatory markers, before taking an omega-3 supplement, it’s important to understand the root cause. “Supplements can only help so much for things like overtraining, underfueling, and infection,” says Samuel. “We can use it in conjunction with other lifestyle, training, and nutrition interventions [but] it’s certainly not going to be a cure-all.”
The verdict: Omega-3s are probably not going to boost your performance directly, but they will help to keep you generally healthy. Most people can get all the omega-3s they need from their diet though, rather than a supplement.
Tart Cherry Juice
Rich in a specific type of antioxidant known as polyphenols, tart cherry juice is extracted from Montmorency cherries. Its purported perks include helping to reduce muscle soreness, improve recovery, and promote sleep, as long as you drink 6 to 8 ounces per day on a daily basis, says Samuel, who suggests taking it right after a workout or at night, due to its potential benefit as a sleep aid.
A RW+ Membership Benefits meta-analysis of research, published in 2020, analyzed 10 studies and found that tart cherry juice concentrate, both in juice and powdered form, taken for seven consecutive days, 90 minutes before exercise, was associated with faster times in a half marathon and a 15K cycling time trial.
What’s more: An Annals of Medicine and Surgery meta-analysis published in 2025 suggests tart cherry juice was helpful in reducing muscle inflammation and improving muscle function, although the researchers didn’t note whether subjects consumed the juice pre- or postworkout and mentioned we need more research on longterm effects.
While there’s no guarantee tart cherry juice will help you, particularly if you’re already eating a plant-heavy, polyphenol-rich diet, it can’t hurt either, says Rosenkranz. Whether you take it as a juice or in powdered form, even if it doesn’t turbocharge your running, at the very least, it will give you some extra carbs and potassium, says Samuel.
While the gummy and tablet forms could be helpful, they won’t help with hydration or do much to top off your glycogen stores, so it’s better to opt for the liquid option.
The verdict: While tart cherry juice may not help everyone, it doesn’t have many downfalls. As with beetroot juice, the worst-case scenario is you pay more than you need to for some extra hydration, carbs, and micronutrients.
Vitamin D
Although it’s only available in limited quantities through food, we need vitamin D to support bone, muscle, and immune health. And according to a Orthopaedic Journal of Sports Medicine meta-analysis published in 2024, vitamin D can also promote aerobic endurance, anaerobic Tart Cherry Juice.
If you take it, you’ll get more bang for your buck if you do it with a snack sources of protein.
“Vitamin D acts more like a hormone than a traditional vitamin, and vitamin D receptors are found in muscle tissue. When vitamin D binds to these receptors, it can influence muscle protein synthesis, which may support strength and power,” says Ormsbee. That said, don’t expect it to give you a major performance boost unless you take your levels from deficient to normal, he says.
While vitamin D is present in fortified and non-fortified dairy products, egg yolks, certain mushrooms, and bone-in salmon and sardines, for most people, dietary sources aren’t enough to achieve healthy vitamin D levels, says Samuel. Sun exposure stimulates vitamin D synthesis, but that’s especially hard to get if you live in a climate that doesn’t see much sunshine for a big chunk of the year, or if you tend to cover up or wear sunblock to protect your skin, says Samuel.
Additionally, it’s important to note that chronic underfueling, particularly if you’re limiting carbs and fat, will decrease your vitamin D levels, says Samuel. As a fat-soluble vitamin, it won’t be able to do its job if your diet is too low in fat. And while we don’t know exactly how overall calorie intake affects vitamin D, “it likely has to do with overall nutrient intake being inadequate,” says Samuel.
Whether and how much you should supplement varies widely from person to person. Because it’s a fat-soluble supplement, you won’t excrete the excess through your urine—which means excess vitamin D can quickly become toxic, Samuel says. So before you start supplementing, get tested and discuss your levels with your primary care provider to determine the appropriate course of action.
“If you can’t get tested but you think you’re not getting a lot of sun, it’s still best to talk to your doctor, but 1,0000 to 2,000 international units (IUs) is generally safe to take,” says Rosenkranz. Alternatively, spending five to 15 minutes in the sun a few times a week to absorb some UVB rays can go a long way toward meeting your vitamin D requirements, she says.
Because of the high-impact nature of our sport and vitamin D’s role in supporting bone density, runners should make sure to get adequate amounts, says Samuel. Whereas the sedentary population should aim for a minimum of 30 nmol/L (12 ng/mL), runners, particularly women who are more vulnerable to bone stress, need at least 50 nmol/L (20 ng/mL). Unlike other supplements, where the dosage is measured simply in milligrams of intake, vitamin D is measured in blood levels (similar to cholesterol or glucose), says Ormsbee.
If you’re debating between D3 (cholecalciferol, the form your body makes naturally via sun exposure) or D2 (the plant-based form), you’re better off with the former. “I prefer to recommend vitamin D3 because it is more effective at raising blood levels, but research shows either D2 or D3 are generally okay,” says Samuel.
The verdict: Runners in particular need to be mindful of getting sufficient vitamin D, so get your levels tested and consult with your healthcare provider about whether and how much you need to supplement. Whatever you do, don’t take a vitamin D supplement without chatting with a doctor.
Pam Moore is an occupational therapist-turned-intuitive eating coach, certified personal trainer, and award-winning freelance writer with bylines in outlets including The Washington Post, Time, SELF, Outside, Runner's World, and others. Listen to her podcast, Real Fit, or subscribe to her newsletter, Real Nourished, at
