Supplement Explorer
We report what runners are using and what the research says. We don't recommend taking any supplement. Talk to your GP or a registered sports dietitian before trying one.
Filter by the race distance you run, what you're after, how strong the research is and where each supplement stands with anti-doping rules. Each card links to the full page and its references.
Showing 14 of 14
- Sodium bicarbonate
Research: Emerging (proposed)WADA: Permitted
A small benefit in short, hard efforts across sports; running-only trials are less clear. Stomach upset is common.
800 m–5K studied · 10K–half limited · Marathon not studied · Ultra not studied
- Creatine
Research: Weak (proposed)WADA: Permitted
Strong evidence for strength and repeated sprints; for distance running, trials show no benefit, and loading can add 1 to 2 kg.
800 m–5K limited · 10K–half limited · Marathon limited · Ultra not studied
- Peptides (BPC-157 and TB-500)
Research: Banned (proposed)WADA: Prohibited
Prohibited in sport at all times. Most of the research is in animals; there are no controlled trials in athletes.
800 m–5K not studied · 10K–half not studied · Marathon not studied · Ultra not studied
- Electrolytes and sodium
Research: Emerging (proposed)WADA: Permitted
Can help replace sweat losses in long, hot events; extra sodium hasn't been shown to prevent cramps or low blood sodium.
800 m–5K not studied · 10K–half not studied · Marathon limited · Ultra studied
- Caffeine
Research: Strong (proposed)WADA: Permitted
Longer time to exhaustion and slightly faster time trials in runners; studies mostly used 3 to 6 mg/kg, responses vary and sleep can suffer.
800 m–5K studied · 10K–half limited · Marathon not studied · Ultra not studied
- Beta-alanine
Research: Emerging (proposed)WADA: Permitted
A small benefit in hard efforts of about 1 to 4 minutes after weeks of daily use; little evidence for longer races.
800 m–5K studied · 10K–half limited · Marathon not studied · Ultra not studied
- Beetroot and nitrates
Research: Emerging (proposed)WADA: Permitted
Longer time to exhaustion in lab tests, but no clear benefit in time trials or in well-trained runners. Can turn urine pink.
800 m–5K studied · 10K–half limited · Marathon not studied · Ultra not studied
- Carbohydrate fuelling
Research: Strong (proposed)WADA: Permitted
Carb loading, race-morning meals, gels and drinks, and refuelling: clearest gains in races over about 2 hours, mixed at about an hour. Gut problems are common.
800 m–5K limited · 10K–half studied · Marathon studied · Ultra limited
- Vitamin D
Research: Weak (proposed)WADA: Permitted
No running performance gain in trials, even after low levels were corrected. The NHS says everyone should consider one in autumn and winter.
800 m–5K limited · 10K–half not studied · Marathon not studied · Ultra limited
- Omega-3
Research: Emerging (proposed)WADA: Permitted
No faster times in the one trial we found that timed runners, and an inconsistent effect on soreness after hard exercise.
800 m–5K limited · 10K–half not studied · Marathon limited · Ultra not studied
- Iron
Research: Emerging (proposed)WADA: Permitted
Gains shown only when iron is low, mostly in women; no benefit when iron is normal. Sports bodies say low iron should be confirmed first.
800 m–5K limited · 10K–half not studied · Marathon not studied · Ultra not studied
- Protein
Research: Emerging (proposed)WADA: Permitted
Food usually meets runners' protein needs. Extra protein hasn't clearly improved race performance; recovery and training results are mixed.
800 m–5K limited · 10K–half limited · Marathon limited · Ultra limited
- Collagen
Research: Emerging (proposed)WADA: Permitted
Two small, industry-part-funded trials found bigger gains in a 1-hour run. Tendon and strength effects alongside training are uncertain.
800 m–5K not studied · 10K–half limited · Marathon not studied · Ultra not studied
- Ketones
Research: Weak (proposed)WADA: Permitted
No performance benefit in meta-analyses or most running trials, and some trials found slower times. Stomach upset is common.
800 m–5K studied · 10K–half limited · Marathon not studied · Ultra limited
