BEST SUPPLEMENTS AND HERBS FOR RUNNERS

Running is great for body and mind, but it also demands a lot from your muscles, energy and recovery capacity. Whether you are training for a 5 km or a marathon, the right supplements and herbs can give you that extra bit of support. Below are the best supplements and herbs for runners that have been scientifically researched and work well in practice.

1. Creatine: for strength, recovery and explosiveness

Effect: Increases phosphocreatine stores in your muscles, improving ATP production during intensive exercise. This can lead to increased strength, faster recovery and possibly muscle growth.

Dosage: 3 - 5 grams per day, including on rest days.

Source: Journal of the International Society of Sports Nutrition

2. Caffeine: for more focus and less fatigue

Effect: Increases alertness, reduces fatigue and can improve running performance.

Dosage: 3-6 mg per kilogram of body weight, taken 30-60 minutes before exercise.

Source: European Journal of Sport Science

3. Beet juice: for improved blood flow and endurance

Effect: Rich in nitrates that are converted into nitric oxide. This promotes blood flow and oxygen uptake - important for endurance athletes.

Use: 200 - 500 ml beetroot juice, 2 - 3 hours before training.

Source: Journal of Applied Physiology

4. Rhodiola Rosea: against fatigue and stress during exercise

Effect: Adaptogenic herb that can reduce fatigue and support endurance: useful during intense or stressful training periods.

Source: Phytomedicine

5. Omega-3 fatty acids: for reduced muscle soreness and inflammation

Effect: EPA and DHA have anti-inflammatory effects and can reduce muscle pain.

Use: 1000 - 2000 mg combined EPA/DHA per day.

Source: Harvard Health Publishing

6. Ashwagandha: natural booster for strength and stamina

Effect: Adaptogen that can improve strength, recovery and endurance.

Source: Journal of the International Society of Sports Nutrition

7. L-carnitine: supports fat burning and endurance performance

Effect: Supports the transport of fatty acids to the mitochondria, where they are used as energy - good for endurance runners.

Source: American Journal of Clinical Nutrition

8. Magnesium: prevents cramps and supports muscle recovery

Effect: Helps with muscle contraction and relaxation. Deficiency can lead to cramps or fatigue.

Use: 200 - 400 mg daily, preferably in the evening.

Source: Magnesium Research

9. Zinc: for recovery, resistance and energy production

Effect: Supports the immune system and recovery processes. Deficiency may reduce performance and resistance.

Source: Sports Medicine

10. Cranberry extract: natural antioxidant for muscle protection

Effect: Contains antioxidants that help reduce muscle fatigue. Research shows that intake before training can improve performance.

Source: Nutrients

Practical experience of runners: what really works?

Many runners find that caffeine is particularly effective on short intervals, while beetroot juice and omega-3 work better on long endurance runs. Always test one supplement at a time to see how your body reacts.

Recommendations for runners: smart, safe and effective

Supplements can support performance and recovery, but never replace basics like nutrition, rest and hydration. Consider:

• Choose a maximum of two supplements at a time and observe the effect.
• Always combine with balanced nutrition and adequate sleep.
• Choose reliable brands with verified quality.
• Consult with doctor or dietician when using medication or health conditions.

Disclaimer

This article is for informational purposes only and does not replace professional medical advice. Always consult a qualified healthcare professional with any health questions or use of supplements.

Editorial note:

This article was written by Elke Folkersma and compiled from recent, peer-reviewed scientific studies available via PubMed, supplemented by practical insights from the sports world. Elke specialises in making scientific information accessible to a wide audience, but is not a medical professional. Although this article has been prepared with care, it is intended for informational purposes only. Always consult a qualified doctor or healthcare professional with any health questions.