BJJ is tough on the body. Between rolling, drilling, and lifting, recovery becomes just as important as the training itself. Whilst nothing replaces sound sleep, solid nutrition, and consistent healthy habits, certain supplements can help support your recovery, sleep, and overall performance.
Do You Even Need Supplements?
Not everyone does! But for me and many others juggling work, training, and the tribulations of life, using supplements can help fill the gaps and support the body and mind’s recovery process.
While most of these supplements apply to anyone training hard, I’m a smaller woman rolling with heavier training partners and found recovery can feel different, especially with energy levels and joint stress when compared with weightlifting alone. Iron, for instance, is something I supplement because it’s more commonly needed by women.
Top 3 Recovery Supplements (Worth Considering First)
Creatine Monohydrate
Creatine is one of the most extensively researched and proven supplements available, particularly for enhancing strength, endurance, recovery, and even brain health. Whether you’re lifting, rolling, or just want to keep your energy up during tough training weeks, it should be a solid staple.
- Dosage: 3–5g daily (no need to cycle or load)
- Can be taken anytime. Consistency here is more important than timing
And for all its benefits, creatine is ridiculously affordable. A 500g tub often costs less than £15 and lasts for months, making it one of the best-value supplements out there.
I’ve tried the gummy versions (they’re trendy right now), but after reading the labels and doing research, the majority of them contain far less than the suggested dose they claim to have and come with a much higher price tag. Personally, I avoid them now.
What I like to do is buy pure creatine monohydrate powder and fill my own gelatin capsules. It’s a bit more effort upfront, but it does make it much easier to take on the go, especially when I’m travelling or don’t fancy mixing into a drink.
Vitamin D3 (with K2)
Vitamin D3 supports the immune system, mood, bone health, and hormone regulation – all things that matter when you’re training regularly and trying not to feel wrecked between sessions.
It’s especially important in countries with limited sunlight (hello, UK friends). Low levels of D3 are super common (about 50% of the global population) and can leave you feeling fatigued, foggy, or just not quite yourself.
- Dose: Typically 1000–4000 IU daily, but do get a blood test if you’re unsure
- Pair with Vitamin K2 to help calcium go to your bones (and not to your arteries!)
I take a D3+K2 combo year-round, even in summer, since I’m often training indoors, and not sunbathing :(
If you’re feeling constantly low energy or run-down, this one is worth checking first.
Magnesium
Magnesium helps with muscle relaxation, sleep quality, and nervous system recovery, basically everything you need after an intense roll, a hard lift, or just a mentally draining day.
It’s worth noting that not all forms of magnesium are created equal. Some types (like oxide) can cause stomach upset or do very little. Instead, check out:
- Magnesium Glycinate – calming and great for sleep
- Magnesium Malate – supports energy production
- Magnesium Citrate – gentle and well-absorbed
I take a triple blend (by Nutrition Geeks) that combines all three. I pair it with glycine at night as part of a wind-down stack, and while it’s not a miracle worker, it has somewhat improved my recovery and sleep.
Take it ideally after training or an hour before bedtime to help your muscles relax and your mind slow down.
Other Helpful Recovery Boosters
Omega-3 (EPA & DHA)
Omega-3 fatty acids, in particular EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are known for reducing inflammation, supporting joint health, aiding cognitive function, and even improving mood.
Not all Omega-3 supplements are created equal, though. Here’s what to consider:
- High EPA and DHA content (some cheaper oils have very little of either)
- Fish oil or krill oil is preferable with third-party testing for purity and heavy metals
- Avoid Omega-3 blends that just say “fish oil” with no breakdown of EPA/DHA – it’s the EPA/DHA that does the real work
Bonus: Omega-3 pairs really well with turmeric and collagen for a joint-health trifecta.
Collagen (with Hyaluronic Acid)
Collagen is a structural protein that helps maintain healthy joints, tendons, ligaments, skin, and connective tissue, all of which are essential for staying mobile and injury-free in BJJ.
I take marine collagen (made from fish) as it’s highly bioavailable and tends to be easier on the digestive system. There are also:
- Bovine collagen (from cows): Often higher in Types I & III — good for skin and soft tissue
- Chicken collagen (Type II): Commonly used for cartilage and joint health
The collagen capsules I take include Hyaluronic Acid, which supports joint lubrication and skin hydration, making it a great combo, especially as we age and/or train hard.
If you’re a lighter athlete like me, rolling with heavier partners, collagen can help keep things resilient and reduce those annoying tweaks and pulls.
Turmeric (Curcumin + Black Pepper + Ginger)
Turmeric is a great natural anti-inflammatory, often used to help reduce muscle soreness, stiffness, and joint pain after intense training. Its active compound, curcumin, is what does the heavy lifting, but it needs help to be absorbed effectively.
It’s why I take a capsule version that includes black pepper extract (piperine) and ginger, both of which enhance absorption and add their own anti-inflammatory benefits.
Ideal after a tough session of rolling or lifting — especially if you tend to get creaky knees or sore joints.
Glycine
Glycine is a calming amino acid that supports deep sleep, nervous system regulation, and muscle recovery. While it’s naturally found in collagen-rich foods, supplementing it, especially at night, can help with better rest and faster recovery.
As mentioned, I take this as part of my night-time recovery stack, as it pairs well with magnesium to wind down after evening training sessions.
It’s gentle, affordable, and an underrated supplement that helps you sleep deeper and feel more restored.
My Own Stack: What I Take
Everyone’s needs are different, but here’s what I personally take to feel better, roll better, and recover better.”
Creatine (3-5g daily)
Tried and true. I take creatine in capsule form (DIY using gelatin capsules) for convenience, especially when travelling. It’s cheap, effective, and easy.
Vitamin D + K2
Absolutely essential in the gloomy UK. Helps with energy, hormones, and immunity.
Vitamin B12
B12 supports focus and energy, and it’s particularly helpful if you’re low on this or follow a plant-leaning diet.
Iron (with Vitamin C)
As someone who’s struggled with low iron (and regularly donates blood), this one’s non-negotiable. Get your levels tested if you’re often fatigued or lightheaded.
Turmeric + Black Pepper
Natural anti-inflammatory. I use a supplement that combines all three to help reduce post-training soreness.
Marine Collagen with Hyaluronic Acid
Supports joints, tendons, and skin. I prefer marine collagen for absorption, though there are bovine and other types too.
NAD Supplement
This is more of a “biohacker” addition, but I’ve found it helpful for energy and focus. Promising for recovery and cellular health, but still emerging research-wise, so do your own research.
My Night-time Stack
- Magnesium (Glycinate, Malate, Citrate): For muscle relaxation and better sleep
- Glycine: Calming amino acid that helps me unwind post-training
Final Thoughts: Keep It Simple
If you’re new to supplements, but keen to explore:
- Start with 1-2 basics (like creatine + magnesium)
- Don’t overload your system or wallet
- Track how you feel, and always check with a doctor or nutritionist if unsure
And remember, supplements won’t replace hard work or rest days, but they can help you bounce back quicker, feel better, and keep showing up on the mats.
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