Jiu-jitsu is a demanding martial art that challenges both the mind and body. From grueling training sessions to competition prep, practitioners need to focus not only on their technique but also on their recovery and overall health. Supplements can play a key role in supporting the unique physical demands of the sport, helping athletes stay strong, recover faster, and prevent injuries.

Here’s a guide to some of the best supplements for jiu-jitsu practitioners, with a special emphasis on joint health, muscle recovery, and performance.

1. Collagen: Strengthen Your Joints and Tendons

Jiu-jitsu puts a lot of stress on joints, tendons, and ligaments, especially in the hands, wrists, and knees. Collagen supplements are a great way to support connective tissue health and improve resilience against injuries. Collagen is rich in amino acids like glycine and proline, which help repair and strengthen tendons and ligaments over time.

How to Use: Mix collagen powder into your morning coffee, smoothie, or post-training shake. For best results, pair it with vitamin C to boost collagen synthesis.

2. Fish Oil: Fight Inflammation and Support Recovery

Jiu-jitsu can leave you sore, especially after intense rolling sessions. Fish oil, rich in omega-3 fatty acids (EPA and DHA), is a powerful anti-inflammatory supplement that helps reduce joint pain and improve overall recovery. It’s also great for heart and brain health, making it a well-rounded addition to your stack.

How to Use: Take 2-4 grams of combined EPA and DHA daily with meals for optimal absorption.

3. Protein Powder: Repair and Build Muscle

Protein is essential for repairing the muscle fibers that get torn during training and helping your body rebuild stronger. Whether you prefer whey, plant-based, or collagen-based protein powders, aim for a high-quality product that fits your dietary preferences.

How to Use: Have a protein shake within 30 minutes after training to kickstart muscle recovery.

4. Creatine: Power Your Explosiveness and Endurance

Creatine is a well-researched supplement that boosts muscle energy, helping you maintain power and endurance during those long, sweaty rolls. It also enhances recovery and may even improve cognitive function—a bonus for staying sharp on the mats.

How to Use: Take 5 grams daily, preferably post-workout, to saturate your muscles and maintain performance.

Dr. Huberman has talked more about creatine recently!

5. Magnesium: Prevent Cramps and Improve Recovery

Cramps and soreness can slow you down, but magnesium helps by relaxing muscles and supporting nerve function. It also plays a role in energy production, keeping you fueled for training sessions.

How to Use: Take 200-400 mg of magnesium glycinate before bed to support muscle relaxation and recovery overnight.

Magnesium is also great for sleep as mentioned by Dr. Rhonda Patrick!

6. Glucosamine and Chondroitin: Protect Your Joints

These two supplements are often paired together to promote joint health and reduce wear and tear from grappling. They can help lubricate the joints and reduce inflammation, making them ideal for athletes dealing with stiffness or joint pain.

How to Use: Take a daily dose as recommended on the label, ideally with food for better absorption.

7. Vitamin D3 and K2: Bone and Joint Health

Vitamin D3 helps your body absorb calcium, while vitamin K2 ensures calcium is directed to your bones rather than your arteries. Together, they provide a strong foundation for healthy bones, joints, and overall immune function.

How to Use: Take 2,000-5,000 IU of vitamin D3 daily, paired with K2 for maximum effectiveness.

8. Turmeric or Curcumin: Natural Anti-Inflammatory

Turmeric, or its active compound curcumin, is a natural way to reduce inflammation after hard training sessions. It’s particularly beneficial for jiu-jitsu practitioners looking for a natural alternative to over-the-counter painkillers.

How to Use: Take a curcumin supplement with black pepper (piperine) for better absorption, or add turmeric to your meals.

9. Electrolytes: Stay Hydrated and Perform at Your Best

Hydration is key during intense training, but plain water might not cut it when you’re sweating buckets. Electrolytes like sodium, potassium, and magnesium help replenish what you lose and prevent dehydration.

How to Use: Drink an electrolyte solution during or after training, especially if you’re sweating heavily.

10. Probiotics: Support Gut Health and Immune Function

A strong gut is essential for absorbing nutrients and staying healthy, especially during times of intense training or competition prep. Probiotics can help maintain gut flora balance and improve your overall immune health.

How to Use: Take a high-quality probiotic supplement daily or include fermented foods like yogurt and kimchi in your diet.

Bonus Tip: Check Out Joe Rogan’s Supplement Stack

If you’re curious about what supplements Joe Rogan uses to maintain his high-performance lifestyle, you can explore his full regimen here. Rogan incorporates many of the supplements mentioned above, including fish oil, collagen, and creatine, as part of his approach to fitness and longevity.

Why You Should Take Supplements for Jiu-Jitsu

Jiu-jitsu is a full-body workout that challenges your strength, flexibility, endurance, and mental focus. With all the rolling, gripping, and sparring, your body undergoes immense physical stress. Proper nutrition is the foundation of recovery and performance, but supplements can fill in nutritional gaps and give your body the additional support it needs to meet the demands of the sport.

One of the most significant benefits of supplements for jiu-jitsu is injury prevention. The repetitive strain on joints, tendons, and ligaments—especially in the fingers, wrists, and knees—can lead to long-term wear and tear. Supplements like collagen, glucosamine, and fish oil help fortify connective tissues, reduce inflammation, and enhance recovery, keeping you on the mats and off the injured list.

Supplements also optimize recovery by speeding up muscle repair and replenishing lost nutrients. Whether it’s protein for muscle rebuilding, creatine for energy restoration, or electrolytes for rehydration, these supplements allow you to bounce back faster after intense sessions. For athletes juggling training, work, and life, supplementation becomes a practical and effective way to maintain peak performance.

Lastly, supplements can enhance your overall health and longevity in the sport. By supporting your immune system, gut health, and mental clarity, you’re not just improving your performance today but ensuring you can continue practicing jiu-jitsu for years to come. Supplements are a tool to help you thrive in a demanding martial art and enjoy every roll to the fullest.

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