Key takeaways
Jump to a section
This guide reviews the products discussed for running: protein, iron, electrolytes, carbohydrate, vitamin D, omega-3 and caffeine. Compare the labels, cited research and authorised wording, while keeping the medical precautions in view. It does not replace a blood test or advice from a GP or pharmacist.
Protein: the unglamorous foundation
Protein is listed in grams per serving on every whey and plant-protein label. Whey protein is a powder made from milk, often compared on price per serving. See our full breakdown in how much protein per day and our whey protein guide for practical numbers. The EU-authorised wording for protein is shown below.
Iron and running
The EU-authorised wording for iron, as listed in the EU Register, is shown below.
A 2019 narrative review of iron in athletes (Sim et al.) reported iron deficiency in about 15-35% of female athlete cohorts and about 5-11% of male athlete cohorts. A 2024 scoping review of foot-strike haemolysis in marathon and ultramarathon runners (Gartner et al.) looked at blood counts, reticulocytes, haptoglobin and iron studies measured before and after races. The NHS iron page lists liver, red meat, beans, nuts, dried fruit and fortified breakfast cereals as good sources of iron, and says that side effects of high doses (over 20mg) include constipation, feeling sick, being sick and stomach pain. A GP can arrange a blood test. See also our supplements for muscle gain guide.
Electrolytes and hydration for long runs
Sweat contains sodium, and the amount lost varies between people and with heat and duration of the session. Electrolyte mixes list sodium, and often potassium and magnesium, in milligrams per serving on the label. There is no EU-authorised claim that electrolyte supplementation prevents cramping. Our electrolytes and hydration guide walks through practical sodium figures for hot-weather training.
Carbohydrate: fuel, not an afterthought
Carbohydrate is not a “supplement” in the strict sense; it is a macronutrient listed in grams per serving on every gel, chew, drink mix and food label. Many runners use gels, chews or drink mixes during runs of 75-90 minutes or more, and combine carbohydrate with protein afterwards; amounts vary between runners and products. EU-authorised claims for carbohydrate-electrolyte solutions are listed in the EU Register, together with the composition conditions a product has to meet.
Vitamin D
The EU-authorised wording for vitamin D, as listed in the EU Register, is shown below.
According to the NHS, the body creates vitamin D from direct sunlight on the skin, and vitamin D is also found in oily fish, red meat, egg yolks and fortified foods; dietary supplements are another source. See our vitamin D for athletes guide for testing and dosing context.
Omega-3
The EU-authorised wording for omega-3, as listed in the EU Register, is shown below.
Omega-3 fatty acids are found in oily fish and in fish-oil and algae-oil supplements. There is no EU-authorised claim linking omega-3 to recovery or reduced soreness; our omega-3 for athletes guide covers the research in more detail.
Caffeine: no EU-authorised claim, widely used anyway
There is no EU-authorised health claim for caffeine. Plenty of runners use a moderate dose of caffeine, commonly from coffee, before a long run or race, and tolerance varies a lot between individuals. If you choose to use it, test it in training first — never for the first time on race day.
Products this page makes no claim about
These product categories are marketed to runners. No EU-authorised health claim for any of them is quoted on this page:
- BCAAs on their own are sold as a separate product from protein.
- “Endurance-boosting” herbal blends are multi-ingredient products; check each listed ingredient on the label.
- Megadose vitamin stacks supply amounts above a standard multivitamin; the label lists the dose of each vitamin.
- Fat-burner style products are marketed at endurance athletes; there is no EU-authorised claim for fat burning.
- Branded “recovery” powders combine many ingredients; compare the label and the price per serving.
This page has covered protein, iron, electrolytes, carbohydrate, vitamin D, omega-3 and caffeine as they relate to running. Local Malta and Cyprus retailers stock protein, electrolytes, and the other products mentioned here, so comparing prices locally does not require importing from three different overseas retailers.
Source: Sim et al. 2019 – Iron considerations for the athlete: a narrative review (PubMed), Gartner et al. 2024 – Foot-strike hemolysis: a scoping review of long-distance runners (PMC), EU Register of nutrition and health claims, NHS – Iron, NHS – Vitamin D.
Frequently asked questions
What supplements do runners actually need?
This page covers protein, iron, electrolytes, carbohydrate, vitamin D, omega-3 and caffeine as they relate to running. Where an EU-authorised claim exists, its exact wording is shown in the boxes on this page. There is no EU-authorised performance claim for caffeine, though many runners use it anyway.
Do runners need more protein than other people?
There is no EU claim about protein needs in runners. The exact EU-authorised wording for protein is shown in the box on this page. Protein targets are given per kilogram of body weight in our how much protein per day guide.
What does the research say about iron in runners?
A 2019 narrative review (Sim et al.) reported iron deficiency in about 15-35% of female athlete cohorts and about 5-11% of male athlete cohorts, and a 2024 scoping review (Gartner et al.) looked at foot-strike haemolysis in marathon and ultramarathon runners. The exact EU-authorised wording for iron is shown in the box on this page. A GP can arrange a blood test.
Do I need electrolytes for running in Malta or Cyprus heat?
Sweat contains sodium, and the amount lost varies between people and with heat and duration. Electrolyte mixes list sodium per serving on the label. There is no EU-authorised claim that electrolyte supplementation prevents cramping.
Does caffeine actually help running performance?
There is no EU-authorised health claim for caffeine. Many runners use a moderate dose, often from coffee, before a long run or race, but individual tolerance varies a lot, so it should be tested in training first rather than on race day.