What supplements to take for running?

There are a wide variety of supplements that have been shown to be beneficial for runners, including magnesium, tart cherry juice, turmeric, caffeine, creatine, sodium bicarbonate, beta-alanine, and nitrates (from beets). Here’s what science has to say about how these supplements affect running:

• Magnesium: Research suggests that magnesium supplements may help with sleep and relaxation, both of which are important after tough training days [

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  ]. Additionally, magnesium is lost through sweat, so replacing it is essential for hydration [

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• Tart cherry juice: Rich in polyphenols and antioxidants, research suggests that drinking tart cherry juice before running may help improve performance and reduce muscle soreness [

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• Turmeric: This spice contains a compound called curcumin, which serves as a potent antioxidant. Small studies indicate that 150-1500mg turmeric/day may speed up post-exercise recovery and reduce muscle soreness [

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  ]. Moreover, other research suggests that taking 1000-1500mg of turmeric extract daily may reduce knee pain and improve functionality in people with osteoarthritis [

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• Caffeine: Ingesting caffeine before a run may result in improved performance, speed, power, and endurance capacity [

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  ]. Caffeine is a well-known central nervous system stimulant, and is naturally found in coffee, tea, and chocolate. 

• Creatine: Evidence suggests that supplementing with creatine may improve muscle recovery, glycogen replenishment, and potentially improve speed/output during a run [

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• Sodium bicarbonate: Otherwise known as baking soda, sodium bicarbonate might improve athletic performance in runners by buffering lactic acid production, a major factor of muscle fatigue [

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• Beta-alanine: Beta-alanine may help improve performance and reduce neuromuscular fatigue during a run, especially near maximum effort [

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• Nitrates: Beets are naturally rich in nitrates, a substance that increases nitric oxide in the body. Nitric oxide relaxes blood vessels and increases oxygen uptake in the muscles, which may enhance running performance [

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  ].