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MMA – or mixed martial arts – is a sport which requires a great deal of energy, strength and stamina from those taking part. While you can certainly get all of the nutrients that you need for your MMA practice through enjoying a healthy, balanced lifestyle, some MMA fighters may choose to take supplements alongside this.

There are a selection of vitamins and supplements that can be used to support the qualities needed to effectively practice MMA. Below are our picks for the best supplements for MMA.

Do MMA fighters need to take supplements?

Whether you’re an MMA beginner or an experienced MMA fighter, you don’t actually need to take supplements to improve your performance in the sport.  Simply by eating a balanced, nutritious diet and drinking plenty of water, you can keep your body in the ideal condition for taking part in activities such as MMA. However, many athletes choose to take certain supplements to support their MMA practice.

Additionally, if you are a professional athlete there will be restrictions on the sort of supplements you are allowed to take. Therefore, if you are a professional fighter, be sure to consult a nutritionist before supplementing anything, to ensure you are not taking anything illegal for your practice.

What supplements can MMA fighters take? 

Below are a few of the best supplements for MMA fighters.


Taking in Omega-3 is incredibly beneficial when practicing any sport, including MMA. Omega-3 helps to support your vision, your brain and heart health, so everybody should be making sure they get enough of them. Of course, the most effective way to do this is to consume oily fish, such as mackerel or salmon. However, if you are unable to get enough Omega-3 through eating oily fish, you can take supplements to support your Omega-3 intake.

There are a wide range of Omega-3 supplements on the market, including some which are suitable for vegans and vegetarians

Vitamin K

Vitamin K, particularly vitamin K2, is ideal for supporting bone health and decreasing calcium build-up in your blood vessels. This vitamin is found primarily within animal products, in an animal’s liver and other organs, but also in vegetarian foods such as cheese and dairy products, and fermented foods like tempeh, natto, kimchi, sauerkraut.

If you don’t feel you are taking in the appropriate level of vitamin K2, it could be worth taking supplements to support this.


Creatine is a chemical protein found naturally within muscle cells. It is also one of the most popular supplements amongst athletes and others looking to support their physical performance during sports and workouts.

The reason for this is that creatine helps to produce energy, supporting your stamina levels while exercising. You can support your physical performance during workouts simply by enjoying a healthy, balanced diet and staying hydrated. However, if you wish to support your MMA progress using supplements, creatine is one of the best supplements for MMA fighters.


Everyone should be doing all they can to keep their iron levels up. This important nutrient supports energy production, as well as supporting growth and development and producing both haemoglobin and myoglobin. You can get your recommended intake of iron easily by consuming red meats and leafy green vegetables, though athletes may choose to support their natural intake through iron supplements.

If you believe you have an iron deficiency, be sure to consult your doctor to discover if your levels are lower than they should be.


Calcium is an essential mineral, which supports the strength of bones and teeth, as well as contributing to the production of some hormones and enzymes.

You can get plenty of calcium from your diet alone - milk, yoghurt and cheese are all rich in calcium. Leafy greens, edamame beans, tofu and fortified plant milks are a good source of calcium for those who do not consume dairy products.

However, if you are concerned that you aren’t getting enough calcium from your diet, you can take calcium supplements to help support your teeth and bone health. Bone health is crucial to successful MMA practice, making it one of the best supplements for MMA fighters to take if needed.

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