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Whether you are a jiu jitsu beginner or an experienced jujitsuka, you likely want to do whatever you can to support your progress in this popular martial art. The best way to go about this is to take good care of your body. Staying hydrated, getting the correct amount of sleep each night and enjoying a healthy, balanced diet will all help you to perform at your best. However, should you wish to support these efforts with additional supplements and vitamins, we have taken a look at the best supplements for jiu jitsu.

Do you need supplements for jiu jitsu?

You certainly don’t need to take supplements to enhance your jiu jitsu practice. You can get all of the nutrients and energy that you need for the sport by eating a well-balanced diet, staying hydrated and maintaining a good sleep schedule.

Supplements are designed to do just that – supplement your daily intake. They are intended to support your nutritional health in case you aren’t able to get all of the nutrients you need through your diet due to external factors, such as stress or time constraints. Supplements are not an essential but can be used as part of a healthy, balanced lifestyle to support your jiu jitsu practice if you wish.

What are the best supplements for jiu jitsu?

Take a look at some of the supplements that can be taken to support your progress within jiu jitsu below.


Calcium is crucial in maintaining the strength of bones and teeth, so calcium intake is an important focus for athletes of all kinds. It’s also the most abundant mineral within the body – you can get enough calcium through diet alone. However, if this is something you struggle with, you can use supplements to support calcium intake and good bone and teeth health. Calcium is one of the best supplements for jiu jitsu athletes looking to support good bone health.

Vitamin B12

Vitamin B12 is part of the Vitamin B complex, which is central to the production of important proteins, brain function and energy production in cells. It is produced by beneficial gut bacteria, which can be enhanced through a balanced diet. B12 occurs naturally in animal products, while some other foods – cereals, yoghurt, nutritional yeast – can be fortified with B12 during production.

If you do not consume B12 rich products as a part of your diet – due to lactose intolerance, veganism, etc. – you can take B12 supplements to support your Vitamin B12 levels.

Vitamin D

Vitamin D is crucial for the absorption of calcium, as well as contributing to bone health and muscle function, so it is especially important that you get plenty of Vitamin D. We can generally take in all the Vitamin D we need through exposure to sunlight. Of course, in the winter months, our Vitamin D levels may decrease as the duration and intensity of sunlight is reduced dramatically. During the Winter, taking a Vitamin D supplement helps to support good bone health, muscle function and calcium absorption, making it one of the best supplements for jiu jitsu.


Making sure that you get enough iron should be a priority for any individual but it is especially important for athletes, including those practicing a martial art like jiu jitsu. Iron is used by the body to produce haemoglobin, a protein found in red blood cells.  Haemoglobin carries oxygen from the lungs to all parts of the body, so it’s crucial that your body is able to produce it properly.

Iron is also crucial to the production of myoglobin, some hormones and helps to ensure healthy growth and development. Iron supplements can be used to support the body’s iron levels if needed – however, if you believe you are iron deficient, it is important to see your doctor to discuss this and have blood tests taken to check your iron levels.


Multivitamins alone won’t provide you with the nutrients needed to excel in sport, but they can be used to support the positive effects of a balanced diet and healthy lifestyle.  If you are already eating a healthy diet and staying hydrated, multivitamins can be used to replenish the vitamins you might lose during physical activity, through sweat or exertion.

Take care when choosing the best supplements for jiu jitsu from the vast range of multivitamins on the market. Different multivitamins contain different nutrients so be sure to select the right ones for you if you are looking to use a multivitamin to support a healthy lifestyle.

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