Best Supplements for Yoga

Yoga is the ultimate physical activity for promoting better physical health as well as improving overall mental state. Those who practice yoga on a regular basis often seek to optimize their yoga practice through the use of certain nutrients and supplements.

In this article, we’ll review the best supplements for yoga and explore the specific role that each major vitamin, mineral, and supplement plays in respect to enhancing both physical and mental performance during the practice . We’ll also discuss the 5 best products for yoga and highlight each of their key features and intended health benefits.

Yoga and Nutrition
Yoga and nutrition go hand-in-hand for improving overall health and promoting longevity. There are several key nutrients and supplements that are essential to performance and recovery in respect to one’s yoga practice and that also enhance cognitive function and mood.

Let’s review what the best vitamins, minerals, and supplements are for yoga and discuss each of their main health benefits.

Yoga Vitamins

The following vitamins are commonly used to enhance the overall yoga experience in respect to performance and recovery:

Vitamin A – Plays a major role in bone health and serves as an antioxidant.

B Vitamins (2, 6, 12)– Assists energy production, enhances red blood cell production, and regulates cell function.

Folic Acid – Helps to mitigate stress and toxins accumulated from training.

Vitamin C – Serves as an antioxidant that promotes healing and reduces delayed-onset muscle soreness.

Vitamin D3 – Reduces muscle fatigue and enhances muscle efficiency.

Vitamin E – Helps prevent exercise-induced oxidative damage.

Vitamin K2 – Increases cardiac output and improves bone density.

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Minerals for Yoga

In addition to vitamins, minerals are also used to achieve better results, both physically and mentally during yoga.

The following minerals have been found to display the greatest benefits in respect to benefitting one’s yoga practice:

Boron – Essential for bone growth and formation and may improve free testosterone activity in the blood.

Calcium – Assists the muscle contraction process and helps to reduce cramping.

Copper – Assists energy production and is required for transporting oxygen to cells.

Iron – Plays a major role in energy metabolism, the transport of oxygen to muscles, and in acid-base balance.

Magnesium – Assists energy production and delays the accumulation of muscle lactate while training.

Manganese – Helps reduce inflammation and assists energy production.

Selenium – Aids the function of the thyroid gland which enhances overall energy and training ability.

Zinc – Assists energy production and enhances capacity for endurance.

Yoga Supplements

Those who practice yoga may also benefit from the use of certain herbs and additional nutrients. The following supplements are commonly used by those who practice yoga to not only improve physical performance but to also promote a better state of mind:

Alpha Lipoic Acid – Assists energy production and helps reduce muscle damage from training.

Boswellia – Preserves joint cartilage and eases joint discomfort; It also supports lung health.

Coenzyme Q10 – Assists energy production, reduces inflammation, and enhances recovery.

Collagen – Enhances strength, promotes flexibility, and helps maintain healthy joints

MSM – Reduces fatigue and inflammation, promotes endurance, and improves lung function.

Omega-3 Fatty Acids – Reduces joint pain and inflammation.

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Best Yoga Supplements

We’ll now review the best supplements for yoga and highlight each product’s key features and major health benefits. These products are primarily vitamin and mineral based but some also contain additional herbal and ergogenic components to enhance the absorption of key nutrients as well as provide their own unique health benefits.

Best Yoga Supplement for Energy and Stamina – Rootine

Rootine offers its customers highly-personalized vitamin packs that provide them with only the nutrients their bodies need. The company personalizes its vitamins to the unique nutrient needs of each customer through the use of DNA and blood tests along with a lifestyle questionnaire. Based upon the biometric data and questionnaire answers it then prescribes 18 key nutrients in specific doses.

Rootine’s vitamin packs contain 18 nutrients that work synergistically to improve overall health.

The following ingredients within its formulation are designed to boost energy, increase stamina, and enhance athletic performance :

Alpha Lipoic Acid

Calcium

Coenzyme Q10

Copper

Folic Acid

Iron

Magnesium

Manganese

MSM

Selenium

B Vitamins (2, 6, 12)

Vitamin C

Vitamin D3

Vitamin E

Zinc

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Best Yoga Supplement for Strength and Stability – Essential 18+ by Ritual

Ritual offers several multivitamin options for women, men, and kids and each of its formulations is targeted to certain age ranges and specific health concerns. Their most popular product is Essential for Women/Men 18+.

Essential for Women/Men 18+ is a clinically-backed multivitamin that’s designed to help women and men between the ages of 18-49 fill in the nutrient gaps within their diets as well as obtain optimal health.

This product contains the following key nutrients that provide support for bones, joints, and muscles to enhance strength and stability during yoga:

Folate (Both)

Omega-3 DHA (Both)

Vitamin B12 (Both)

Vitamin D (Both)

Iron (Women’s Only)

Vitamin K2 (Both)

Boron (Both)

Vitamin E (Both)

Magnesium (Both)

Vitamin A (Men’s Only)

Zinc (Men’s Only)

Best Custom Yoga Supplement – Persona

Persona Nutrition provides customers with their own personalized, monthly subscription vitamin pack to best meet their specific health needs.

In order to best customize individual vitamin packs, customers should initially complete a quick assessment on Persona’s website to receive personalized, science-backed supplement

recommendations. Specific questions on this assessment gather information on specific types of diets, allergies and food sensitivities, health conditions, medication use, and more.

Alternatively, customers may also use the option to filter vitamins by certain health needs on the products page. Products that are specifically tailored to athletic performance and cognitive enhancement that improve yoga include:

Fermented Ginseng – Reduces overall stress and boosts the immune system.

Ginkgo Biloba Extract – Supports arterial blood flow and promotes balance.

Ashwagandha – Helps ease stress, support immune health, and enhance physical performance.

Boswellia – Preserves joint cartilage and eases joint discomfort; It also supports lung health.

MSM – Reduces muscle soreness, enhances mobility, and provides comfort to joints.

Lycopene – Supports upper respiratory and lung health and may reduce oxidative stress.

Omega 3 w/ BioCurc -Supports brain health, boosts the immune system, and reduces inflammation.

Chondroitin Sulfate – Provides comfort and support for joints and enhances mobility.

UC-II – Type II collagen enhances strength, promotes flexibility, and aids the restoration of cartilage.

Wobenzym – Provides joint support and enhances circulation through the use of Bromelain, Trypsin, and Rutin.

All vitamins and supplements offered by Persona adhere to FDA certified Good Manufacturing Practices and several of the ingredients included within its vitamin packs are trademarked, providing customers with greater transparency and trust.

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Best Yoga Supplement for Mobility & Flexibility – MoveMD by 1MD

MoveMD is a clinical-strength joint support product that’s designed specifically to enhance mobility and flexibility while reducing joint discomfort. It contains the following potent ingredients in its formulation that optimize joint health and promote athleticism:

AprèsFlex® Boswellia Serrata Extract – Promotes better joint function and mobility.

Zanthin® Natural Astaxanthin – Provides powerful antioxidant benefits.

Type X.I.V. Eggshell Membrane Collagen – Essential for the maintenance of healthy joint and connective tissues.

Type II Chicken Collagen – Helps restore and maintain healthy joints.

Hyaluronic Acid – Helps lubricate joints and ease joint discomfort.

Best Yoga Supplement for Vegans – Essential for Vegans by Future Kind

Essential for Vegans is designed to combat the most common nutrient deficiencies found in vegans in order to increase overall energy and focus, provide an immune system boost, and support bones and joints.

Future Kind contains the 3 essential nutrients of Vitamin B12, Vitamin D, and Omega-3 to support the health of vegans who remain active and are constantly on-the-go. All of these ingredients are cruelty-free and sustainably sourced, with Vitamin D3 made from lichen and Omega-3 sourced from algae.

 

 

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Take-Home Message

Yoga has become one of the most popular forms of exercise and is well known for its numerous physical and mental health benefits. In order to achieve the best yoga practice possible, those who participate in yoga should consider using certain nutrients and supplements to enhance their physical performance and mental state. When looking for a supplement to optimize yoga performance it’s important to search for a product that provides your body with key nutrients to support the musculoskeletal system, improves cognitive function, and reduces stress.

References

Aly, Badiea & Busafi, Majid & Alkitani, Mahfoodha. (2020). THE EFFECT OF BORON SUPPLEMENTATION ON FREE TESTOSTERONE ACTIVITY IN THE BLOOD DURING MUSCLE STRENGTH TRAINING OF VOLLEYBALL PLAYERS.

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Chandrasekhar, K., et al. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/

Johnson, K., & Sattari, M. (2015). Vitamin D deficiency and fatigue: An unusual presentation.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4628075/

Molina-López, J., Molina, J.M., Chirosa, L.J. et al. Effect of folic acid supplementation on homocysteine concentration and association with training in handball players. J Int Soc Sports Nutr 10, 10 (2013). https://doi.org/10.1186/1550-2783-10-10

Takanami Y, Iwane H, Kawai Y, Shimomitsu T. Vitamin E supplementation and endurance exercise: are there benefits? Sports Med. 2000 Feb;29(2):73-83. doi: 10.2165/00007256-200029020-00001. PMID: 10701711.

Tardy, A. L., Pouteau, E., Marquez, D., Yilmaz, C., & Scholey, A. (2020). Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients, 12(1), 228. https://doi.org/10.3390/nu12010228

Winston, D. (2019). Adaptogens: Herbs for Strength, Stamina, and Stress Relief. United States: Inner Traditions/Bear.

Zhang, Y., Xun, P., Wang, R., Mao, L., & He, K. (2017). Can Magnesium Enhance Exercise Performance?. Nutrients, 9(9), 946. https://doi.org/10.3390/nu9090946