10 Vitamins To Help Support Runners Joints

Individuals training for races, specifically longer ones such as marathons, commonly add supplements into their diet. Endurance athletes are more prone to joint or muscle injury and getting sick.

There are various supplements runners can take in order to maintain joint and muscle health as well as immunity. Many runners experience joint pain as they prepare for a race. 

Below are the 10 best vitamins to help support runners joints. Keep in mind these suggestions are common vitamins that many runners take. Even though these are just vitamins, I would fully read the labels and have a quick conversation with your physician.

10 Vitamins To Help Support Runners Joints


1. Celadrin 

Celadrin is a natural pain reliever and anti-inflammatory. It is a patented supplement made from a complex blend of fatty acids extracted from tallow trees. The purpose of the supplement is to promote flexibility and healthy joint function.

Celadrin works by lubricating cell membranes throughout the body. In return, it restores fluids and cushions bones. With consistent intake over time, it reduces inflammation in order for surrounding tissues help create healthy joints. 

Celadrin comes in both oral and topical forms, and it starts to work after 30 minutes of use or ingestion. There are no reported side effects of this supplement.

Other benefits include decrease knee discomfort, increased walking ability, and temporary relief of aches and pains.

Celadrin® Advanced Joint Health 1050 Mg, 180 Softgels Fast, Long Lasting Joint Comfort
  • Provide joint cushioning effects*
  • Promote healthy joint function*
  • Help support comfortable joint movement*

2. Chondroitin

Per WebMD, Chondroitin is a substance found in connective tissues. There are a few reasons why runners take chondroitin. One of its purposes is to create strong and elastic joints. It also helps with lubricating the joints to prevent cartilage damage.

Since running is an extensive exercise, the supplement decreases the chance of stiffness from repetition or aging process.

Glucosamine with Chondroitin Turmeric MSM Boswellia. Supports Occasional Joint Discomfort Relief. Helps Inflammatory Response, Antioxidant Properties. Supplement for Back, Knees, Hands. 90 Capsules
  • Whether you’re looking to support your joints through intense exercise, or simply want to relieve occasional joint discomfort, our Glucosamine, Chondroitin, Turmeric & MSM supplement can help keep you active and complement a healthy lifestyle.*
  • This supplement is designed to ease discomfort that may come with age, weight, or athletic deterioration of the joints. It promotes joint health and comfort, supports cartilage and joint flexibility, and helps increase joint mobility.*
  • Each serving provides more than your regular Glucosamine and Chondroitin formula. Ours is Glucosamine Chondroitin MSM. MSM (or “Methylsulfonylmethane”) maintains healthy inflammation levels, which can support your joints and promote joint health.*

3. MSM

MSM stands for methylsulfonylmethane, and it's an organic sulfur. Runners find MSM beneficial for numerous reasons.

The main reasons are it promotes healing and growth of tissues and repairs cartilage, especially after intensive exercise. Tissue and cartilage repair happens because MSM facilitates a flexible bond between proteins. 

MSM also reduces the need to take painkillers or other over-the-counter medications for joint and muscle pain. It also helps the body get used to stress from long runs and supplements the body with energy.

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NOW Supplements, MSM (Methylsulfonylmethane) 1,000 mg, Joint Health*, 240 Veg Capsules
  • JOINT SULFUR FOR CONNECTIVE TISSUE: MSM, in its role in the body's sulfur cycle, helps to create the chemical links needed to form and maintain numerous different types of structural tissues of the human body, including connective tissues, such as articular cartilage and skin.
  • VEGAN CAPSULES/SUPPORTS HEALTHY CARTILAGE: Sulfur compounds are found in all body cells and are indispensable for life.
  • CERTIFICATIONS/CLASSIFICATIONS: Non-GMO, Dairy Free, Egg Free, Made without Gluten, Corn Free, Soy Free, Kosher, Vegan/Vegetarian

4. Omega-3

Omega-3 fatty acids are popular among runners because they reduce muscular inflammation after intensive exercise, especially with marathon training.

These fatty acids are part of the polyunsaturated fats that are known to promote heart health, yet new studies show they are also good for joint pain. 

A dietician with the Northwestern Memorial Hospital Wellness Institute also discovered omega-3s reduces the chance of exercise-induced asthma. The anti-inflammatory nature of omega-3s clears the airways of inflammation.

Omega-3s are commonly found in fatty fish, but they are also extracted from flaxseeds

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  • Helps Promote Overall Health: Our extra strength fish oil contains the richest sources of omega 3 fatty acids, helping support your brain, heart, immune system, and bones and joints
  • 3x the Omega 3s: Each serving contains 2,000 mg of fish oil delivering 1,400 mg of omega 3s – that’s 3x more than traditional fish oil pills! Every capsule has the perfect ratio of 800 mg of EPA & 600 mg of DHA, giving you the most out of every dose
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5. Glutamine

Glutamine is an amino-acid nutritional supplement that is favored by athletes. The purpose of the supplement is to recover quickly after workouts and prevent sickness. For marathon runners, these are the main benefits to take the supplement.

The recovery comes from the promotion of muscle glycogen synthesis. Dr. Axe shares a ton of info on Glutamine including the additional benefits.

Running too hard puts a runner at risk of overtraining. Overtrained athletes are typically low in glutamine, which means being more vulnerable to sickness.

Optimum Nutrition L-Glutamine Muscle Recovery Capsules, 1000mg, 240 Count (Package May Vary)
  • 1000 milligram of pure l glutamine per 2 capsules
  • Most abundant amino acid in the body
  • Plays an important role in muscle protein development

6. Magnesium

Magnesium is considered to be a vital mineral for runners, but not a lot of runners get enough magnesium. Magnesium is abundant in the body, and it can be found in bones as well as skeletal and cardiac muscles.

Deficiencies in magnesium result in reduced performance, lactic acid builds up, and poor recovery.

Taking magnesium has many benefits. It helps turn glycogen into glucose, and glucose helps fuel the body during exercise. A lack of it turns an aerobic workout into anaerobic, which leads to the lactic acid build-up. Bone health is another benefit because magnesium helps with calcium absorption.

Doctor's Best High Absorption Magnesium Glycinate Lysinate, 100% Chelated, Non-GMO, Vegan, Gluten & Soy Free, 100 mg, 240 Count (Pack of 1)
  • Doctor's Best High Absorption Magnesium supports bone density, helps maintain a normal, regular heartbeat and supports overall cardiovascular health
  • Made with TRAACS, a patented, form of bioavailable magnesium that is chelated to optimize bioavailability
  • As many as 75% of Americans are deficient in magnesium and magnesium deficiency increases with age

7. Vitamin C

Vitamin C is an antioxidant that helps purge free radicals from running, and these free radicals come from environmental factors, like pollution. Vitamin C is widely found in oranges and orange juice. 

Vitamin C also aids in producing new protein for blood vessels, skin, tendons, ligaments, and scar tissue. It also maintains cartilage and bone tissues.

Vitamin C 1000mg - Non-GMO Vitamin C with Citrus Bioflavonoids, Vitamin C with Rose Hips for Immune Support & Antioxidant Protection, 250 Vegetarian Capsules
  • Essential Immune Support Supplement* – Protect yourself all season long with our specially formulated vitamin C capsules.* Complementing fruit extracts like citrus bioflavonoids and rose hips provide sources of vitamin C and help provide daily immunity support.*
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  • Helps Fight Free Radicals* – Our vitamin C supplement is the trifecta for daily antioxidant action.* Our blend of vitamin C from ascorbic acid, citrus bioflavonoids and rose hips, help protect cells against the damaging effects of free radicals to keep cells thriving.*

8. Glucosamine

Glucosamine is often taken hand-in-hand with Chondroitin. It is made of two compounds: glucose and glutamine (an amino acid). Although the body has glucosamine, runners take the supplement to boost cartilage formation and prevent damaged cartilage.

Glucosamine also relieves or decreases muscle soreness. Glucosamine has anti-inflammatory properties, and muscle pain stems from inflammation.

Glucosamine with Chondroitin Turmeric MSM Boswellia. Supports Occasional Joint Discomfort Relief. Helps Inflammatory Response, Antioxidant Properties. Supplement for Back, Knees, Hands. 90 Capsules
  • Whether you’re looking to support your joints through intense exercise, or simply want to relieve occasional joint discomfort, our Glucosamine, Chondroitin, Turmeric & MSM supplement can help keep you active and complement a healthy lifestyle.*
  • This supplement is designed to ease discomfort that may come with age, weight, or athletic deterioration of the joints. It promotes joint health and comfort, supports cartilage and joint flexibility, and helps increase joint mobility.*
  • Each serving provides more than your regular Glucosamine and Chondroitin formula. Ours is Glucosamine Chondroitin MSM. MSM (or “Methylsulfonylmethane”) maintains healthy inflammation levels, which can support your joints and promote joint health.*

9. Whey Protein

Runners are prone to the “run-down” look (literally and pun intended)  if they lack protein. The role of whey protein is obvious: it gives an abundance of protein.

Whey is 90% protein, and it comes from, “the liquid leftover from cheese production,” according to a Livestrong article titled Running and whey protein. It not only contains protein; it also has essential amino acids in order to speed up the nutrient absorption for muscles.

Whey protein also helps with recovery in conjunction with carbohydrates. The two combined together supplies glucose and protein in order for the body to fully recover from an extensive workout.

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  • PROTEIN POWDER for MUSCLE GAIN – In a 6-week, double-blind study involving the core ingredients of 100% Whey Plus, subjects gained 70% more lean muscle than those using regular whey (8.8 vs 5.1 lbs) and increased their bench press more (34 vs 14 lbs)

10. Zinc

Like magnesium, zinc is a vital mineral for the body. It is essential to muscle healing, immunity, and protein absorption.

Zinc is a crucial mineral for runners because it develops strong muscles. Those strong muscles are needs for sprints, short bursts of speed, and enduring a consistent speed for long runs. 

Nature Made Zinc Tabs - 30 mg - 100 ct
  • Nature Made
  • Nature Made Zinc 30 mg 100 Tabs
  • Gluten Free

Conclusion

There you have it.. the 10 best vitamins to help support runners joints. As a reminder, be sure to contact you doctor before taking these. 


Hi, Jeremy Here, 

I am the the guy behind Train for a 5K. On this site, I share everything that learned along my running journey. The content I create is the running training I wish I had before we started this journeyAbout Me.

Last update on 2022-05-18 / Affiliate links / Images from Amazon Product Advertising API