Running past 50 comes with a set of physical realities that younger athletes rarely consider. Joints stiffen. Bones lose density. Muscles take longer to repair after hard efforts. The body still responds to training, but it asks for more support along the way.
Supplementation becomes a practical concern at this stage. Food should remain the foundation, but certain nutrients are harder to obtain in adequate amounts through diet alone, particularly when the demands of regular running increase the body’s requirements. What follows is a breakdown of the supplements with the strongest evidence behind them for runners in this age group.
Table of Contents
Calcium and Vitamin D for Bone Integrity
Bone stress injuries become more common with age, and female runners face additional risk after menopause. The Institute of Medicine recommends a daily calcium intake of 1,200 mg for women over 50. Vitamin D supports calcium absorption and plays a role in muscle function.
A meta-analysis of 8 randomized controlled trials involving more than 30,000 adults older than 50 found that taking 500 to 1,200 mg of calcium daily along with 400 to 800 IU of vitamin D reduced total fractures by 15% and hip fractures by 30%. Runners who train consistently put repetitive stress on weight-bearing bones, making this combination worth serious consideration.
Getting enough calcium from food requires deliberate choices. Dairy, fortified plant milks, sardines with bones, and leafy greens all contribute. Vitamin D is harder to obtain through diet. Fatty fish and fortified foods provide some, but blood testing can determine if supplementation is needed, especially for those living in northern latitudes or spending most of their time indoors.
Mid-Run Fuel and Its Role in Recovery
Runners over 50 often focus on post-workout supplements but overlook what they consume during longer efforts. Carbohydrate gels provide quick energy and reduce the depletion that can slow muscle repair afterward. Products like Maurten Gel 100, Spring Energy Awesome Sauce, and Precision Fuel 30 gels each offer different carbohydrate blends suited to various gut tolerances.
The connection between mid-run nutrition and recovery matters because severe glycogen depletion amplifies cortisol release and muscle protein breakdown. Older runners already face slower recovery times, so maintaining energy stores during runs above 60 minutes supports the repair process that supplements like collagen and omega-3s assist with afterward.
Omega-3 Fatty Acids for Inflammation and Recovery
Hard training produces inflammation. Some inflammation is necessary for adaptation, but excessive or prolonged inflammation slows recovery and contributes to joint pain. Omega-3 fatty acids, specifically EPA and DHA, have anti-inflammatory properties.
The International Society of Sports Nutrition published guidance in January 2025 noting that omega-3 deficiency can affect immune function, inflammation, recovery, and sleep in athletes. A systematic review found that consuming at least 2,400 mg per day of omega-3s for a minimum of 4.5 weeks appears effective for reducing inflammation after exercise.
Fatty fish like salmon, mackerel, and sardines provide omega-3s. Runners who eat fish several times per week may get enough. Those who dislike fish or eat it rarely will likely benefit from supplementation. Fish oil and algae-based supplements are the most common forms.
Collagen for Joint Comfort and Muscle Repair
Cartilage, tendons, and ligaments contain large amounts of collagen. The body produces less of it with age. Runners in their 50s and beyond often report joint stiffness, particularly in the knees and hips.
Research indicates that collagen supplementation can improve joint functionality and reduce joint pain. Some studies also show benefits for body composition and muscle recovery. For these effects, doses of 10 to 20 grams per day are recommended. Hydrolyzed collagen peptides dissolve easily in liquid and have no strong taste, making them simple to add to coffee or smoothies.
The evidence here is newer than for other supplements on this list. Results vary between studies, but the risk of side effects is low. Runners dealing with persistent joint discomfort may find it worth trying for several months to assess the response.
Creatine for Muscle and Cognitive Function
Creatine has been studied for decades in the context of strength and power sports. More recent work has examined its effects on older adults. Runners may not think of it as relevant to endurance performance, but maintaining muscle mass matters for injury prevention and running economy as the years pass.
A 2025 review in Nutrition Reviews reported that 83% of studies found a positive relationship between creatine supplementation and cognitive function in older adults, with particular benefits for memory and attention. This adds another reason for runners over 50 to consider it.
The standard dose is 3 to 5 grams per day. Creatine monohydrate is the most studied form. It is inexpensive and widely available.
Practical Considerations
No supplement will compensate for poor sleep, inadequate protein intake, or excessive training load. These fundamentals matter more than any pill or powder. Blood work can reveal actual deficiencies rather than guesses. Working with a physician or registered dietitian ensures that supplementation addresses real needs rather than marketing claims.
Start with one supplement at a time and assess the response over several weeks before adding another. This approach makes it possible to identify what helps and what does nothing.