One of the main benefits of HMB is its ability to reduce muscle damage and soreness. This can be especially beneficial for runners who engage in high-intensity workouts. HMB has also been found to improve muscle strength, preserve lean body mass, and enhance endurance by delaying the onset of fatigue and improving oxygen utilization.

Iron supplements can be an important tool for runners who are looking to improve their performance and prevent iron deficiency anemia. In this article, we'll explore the benefits and limitations of iron supplements for runners, as well as recommended dosages based on the latest research.

Magnesium supplements may offer several benefits for runners and athletes, including improved muscle function, energy production, endurance, and bone health. Studies have shown that magnesium supplementation can improve muscle recovery and function after intense exercise, reduce muscle soreness and inflammation after endurance events, and enhance energy production and endurance in male triathletes and female athletes during moderate exercise. Additionally, magnesium supplementation may improve bone density in postmenopausal women and bone mineral content in adolescent female runners.

Electrolyte supplementation is a crucial aspect of hydration strategies for runners. Proper electrolyte intake can help maintain fluid balance, improve performance, and prevent dehydration and electrolyte imbalances. Suggested dosages for sodium, potassium, magnesium, and calcium can vary based on individual needs, but generally fall within certain ranges. For example, the American College of Sports Medicine recommends consuming 500-700 mg of sodium per liter of fluid during exercise lasting longer than an hour. Studies have found that electrolyte supplementation, along with carbohydrate intake, can help prevent dehydration and optimize performance for runners.

Glucosamine is a popular supplement used by runners to support joint health and alleviate joint pain caused by running. Several studies have suggested that glucosamine may be effective in reducing joint pain and slowing the progression of osteoarthritis.