A collection of my favourite supplements.

Over the years I've looked at what will get me the best performance on the trails and in my Ultra marathons. I've always favoured eating healthy and natural supplements. After all the years of research I've come to the conclusion that this blog covers what I think is essential for Ultra Runners in 2025 to achieve their best performances.

Ultra marathon running demands more than miles and grit — it’s about recovery, resilience, and fueling smart. While whole food nutrition should always come first, the right supplements can give you a genuine edge when training and racing across long distances.

As an ultra marathon coach and athlete, I’ve seen how small adjustments in supplementation can make a big difference in performance and recovery. Here are the top 10 supplements I recommend for trail and ultra runners who want to go further, recover faster, and stay injury-free.

1. Electrolytes

Hydration is about balance, not just water. Electrolytes — sodium, potassium, magnesium, and calcium — keep your muscles firing and prevent cramping.

When I attempted the Appalachian Trail record, staying on top of sodium made the difference between steady progress and complete fatigue. Use tablets, powders, or drinks consistently during long runs and races to maintain hydration and endurance.

2. BCAAs (Branched-Chain Amino Acids)

BCAAs (leucine, isoleucine, valine) help reduce muscle breakdown and soreness. If you’re training 5–6 days a week, adding BCAAs before or after workouts can improve recovery and protect lean muscle.

3. Beetroot Juice / Nitrate Supplements

Beetroot juice boosts blood flow and oxygen efficiency through natural nitrates. Many runners notice better endurance and less fatigue after a week or two of use. Try taking a beetroot shot or nitrate capsule daily leading up to big runs.

4. Omega-3 Fatty Acids

Omega-3s reduce inflammation and support joint health — essential for ultra runners logging long miles. A daily fish oil or algae-based supplement helps with soreness and overall recovery.

5. Protein Powder

Protein is your recovery foundation. It repairs muscle damage and supports adaptation to training. A quality whey or plant-based shake after long runs (20–30g protein) can speed up recovery and help you feel fresher for your next session. What's this YouTube video about supplements for Ultra Runner's. My favourite protein powder is Purition.

6. Vitamin D

Vitamin D supports bone strength, muscle function, and immunity — yet many runners are deficient, especially in winter. Low levels can increase injury risk and fatigue, so consider a daily supplement to stay topped up.

7. Iron

Iron is key for oxygen transport. When levels drop, so does endurance. Female runners and plant-based eaters are especially prone to low iron. A simple blood test can confirm your levels — supplement only if needed under medical advice.

8. Caffeine

Caffeine is one of the most effective endurance aids. It sharpens focus, reduces perceived effort, and keeps you alert during long efforts. Test your tolerance in training before using it in races for a reliable boost. Watch his YouTube video about caffeine for Ultra Runner's

9. Glutamine

Heavy training can weaken your immune system and gut health. Glutamine helps both recover, reducing the risk of illness and helping your body handle high mileage more efficiently.

10. Anthocyanins

Found in dark fruits like tart cherries and blueberries, anthocyanins are potent antioxidants that reduce inflammation and muscle soreness. For ultra runners, they support faster recovery and help the body bounce back stronger after long, demanding runs. I've been using CurraNZ for years

Final Thoughts

Supplements aren’t magic — they’re tools to support smart training, nutrition, and recovery. Start with one or two that address your specific needs, track your response, and build from there.

If you want expert guidance on how to tailor your supplement strategy alongside a personalised ultra marathon training plan, I can help.

Ready to level up your trail running performance?
Get in touch today for a custom coaching plan built for ultra endurance athletes.

Disclaimer: Always consult a healthcare professional before starting any supplement, especially if you have medical conditions or take medication.

Enjoy more about my Appalachian Trail adventure here