My search for ways to aid my body in the healing process started way back when I first started training in martial arts. I have always been interested of becoming stronger and to perform at my very best. This interest led me to start studying strength training, nutritional supplements, and body training. So, in this article I am going to share with you my findings as well as the Essential Supplements for Jiu-Jitsu Fighters.

Why Should I Be Taking Jiu-Jitsu Supplements?

A Jiu-Jitsoka is far more likely to suffer from deficiencies than the average exercises. This is because you put your body through stress and strain. Everyone is aware of the physical and emotional benefits of training, but what a lot of people forget is to look at the physical costs of such intense training programs. I will say it again, BJJ is incredibly hard for the body. Large amounts of minerals and vitamins are lost through perspiration as our systems are being tried out to the max. It meant that we need to feed our bodies with nutrients to replenish stocks and reserves, far more than the average person. This replenishing allows our body tissues to repair and grow.

Which Supplements Should I Take?

With so many different supplements in the market, it’s hard to make an educated choice. Below is a list of essential supplements that I find very effective and the best products to spend your money at. Most of the supplements in this list have been proven to be effective and I can say that all of the supplements below work for me and I take them on a daily basis.


Anyone that trains hard should take a creatine supplement. Not only is it good for building muscles, it also protects your heart. Although you will find negative reviews, in my opinion, creatine is safe, effective, and one of the best Jiu-jitsu supplements out there. Creatine works by allowing your muscles to contract harder. It wouldn’t be that hard to work out, that’s why this is beneficial for BJJ players. Just a small increase could mean a difference between cranking out those last reps or finishing your opponent with a choke. Creatine is available in two types: ethyl esther and monohydrate. I prefer monohydrate, and I take it in capsules as opposed to powder form.

My use of supplements throughout my career has helped me maintain low body fat.

Creatine for BJJ


There has been a lot of research surrounding the benefits of Omega-3, including the increased brain function, circulatory system, and heart health. These are extremely important if you hope to perform an optimal level on the mat. I have also noticed that Omega-3 works as an anti-inflammatory, another benefit for Jiu-Jitsu fanatics. Fish oil really keeps my skin and joints in shape, too. Bear in mind here though that you should only use a high grade Omega-3 supplement because low grade alternatives contain PCB’s and can be rancid. For best results, choose one that is rich in triglycerides.

Omega 3’s BJJ


On my list of MMA supplements, I am replacing Vitamin C with magnesium. Magnesium is amazing and is responsible for more than three hundred enzyme reactions in the body tissues. It has a wide range of benefits, but let’s concentrate on how it benefits those who practice Jiu-Jitsu. Magnesium helps with muscle relaxation and therefore improves sleep quality. I definitely have better sleep when I take the supplement. It allows me to unwind fully, even after the most intense training and sparring. The only downside here is that magnesium can be difficult to absorb for some people when taken as an oral supplement. For this reason I take a type that has good solubility.

magnesium for jiu-jutsu

Vitamin D3 Jiu-Jitsu Vitamins

Getting sick is inevitable and might hold back your training schedules. You are constantly being exposed to germs, from both your partner and your mats. So, having a strong immune system is vital. Low levels of Vitamin D in the blood are associated with all types of health problems. Most people are indeed deficient in Vitamin D, especially those who don’t expose themselves to enough natural sunlight. Fortunately, there is a solution at hand and that is taking 5000-10000 IUs of Vitamin D on a daily basis.

Vitamin D3 Jiu-Jitsu

Hydrolyzed Collagen

This supplement is quite unique. Its amino acid structure contains elevated levels of lysine, proline, and glycine. All these are found in smaller amounts on other types of protein supplements. The amino acids in this supplement generate cell growth due to their natural ability to make connective tissues that naturally diminishes once you reach 25.

The best way to digest collagen is in its hydrolyzed form. In this form, due to its reduced molecular weight, it can be absorbed in 30 minutes. Since I started this supplement I have noticed improvements in both my skin and joints.

Hydrolyzed Collagen for Jiu-jutsu

Green Foods

This is a term used to describe products that have been made by extracting vegetables, fruits, and algae. These green foods nourish and energize the cells in the body, they alkalize and ensure that the body’s pH level is well-balanced. Green foods also help in the elimination process of toxins and heavy metals. Within green foods you will find a whole host of phytonutrients. These contain plant-based vitamins, minerals, and antioxidants that work to detoxify your body. A range in price from economical to very expensive can be sought in the market. Green food contain so much goodness and trying to eat as much fruit and vegetable every day may not bring same results. I can certainly tell if I skip a day, as each time I drink one, I literally feel great straight away.

Essential Supplements for Jiu-Jitsu Fighters

B Vitamins

B vitamins are great for your overall health. They help to metabolize fats, carbs, and protein into energy. They also help your cells grow properly. When I take a good quality B-Vitamin supplement, I find that my energy levels increase. This is really important during training days. As they are soluble, like Vitamin C, it’s important to take them every day. Take all your B-Vitamins together to avoid insufficiency in one or all of your vital B Vitamins.

B Vitamins for Jiu-Jutsu

Digestible Enzymes

A common expression that you will hear is that health starts and finishes in the gut. If your body doesn’t process food in the correct manner, you can become malnourished. When you take digestive enzyme supplements, you will break down and process your food better. In turn, your body will be able to absorb the maximum amount of nutrients. Since I added them to my daily supplement, my digestion has improved and I have also noticed that I have lost some fat.

Digestible Enzymes for Jiu-Jutsu

Green Tea Extract

If you want to become more agile on the mat and burn some fat, green tea is a must for you. It’s an excellent fat burner. It also contains plenty of antioxidants that will offset the stress during a strenuous BJJ workout. What this means is that your body will recover more quickly from intensive training sessions. You will also experience less radical damages as you train. For best results, try to avoid ephedra-based thermogenic green tea, opting for a type that is decaffeinated instead.

Green Tea Extract for Jiu-Jutsu


If you find that your memory is letting you down, you should try Nootropic supplements for Jiu-Jitsu fighters. These are also commonly known as memory enhancing supplements or smart drugs.

Essential Supplements for Jiu-Jitsu Fighters - Nootropics

They work by altering the supply and availability of enzymes, hormones, and neurotransmitters in the brain. They simulate nerve growth and improve oxygen supply to the brain, improving thought process and memory.

Supplements For Bjj
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Supplements For Bjj
Due to the physically demanding nature of the sport, recommended supplements for Brazilian Jiu Jitsu include Creatine, Omega 3s, Magnesium, Vitamin D3, Collagen and B Vitamins
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