Whether you’re new to yoga or have been practicing for years, you know that yoga isn’t just about movement—it’s about the connection between your body and mind. While a healthy diet, regular movement, and proper rest form the base of a strong yoga practice, the right supplements can help support energy levels, focus, and recovery.
In this post, we’ll walk through 7 supplements to take to benefit your yoga practice, from helping you stay calm during practice to helping you fall asleep and stay asleep afterward.
Let’s explore what might work for you.
- Ashwagandha: The Adaptogen for Calm and Balance
Ashwagandha is an adaptogen, meaning it helps your body deal with daily physical and mental stress in a more balanced way. For yoga practitioners, this may help create a calm mental space—making it easier to stay centered on the mat.
Ashwagandha may also help ease occasional stress and support mental clarity, which is especially helpful if you’re practicing yoga to clear your mind.
How to take it: Often found in capsules or powders. Look for a daily serving that contains around 300–600 mg of ashwagandha root extract.
- Magnesium: Support for Muscles and Sleep
Magnesium plays a role in over 300 bodily functions, including muscle contraction and relaxation. After a challenging yoga session, magnesium may help support normal muscle recovery and relaxation.
It’s also known for its calming properties, which can help maintain restful sleep—a vital part of any wellness routine.
How to take it: Magnesium glycinate and citrate are well-absorbed forms. Aim for around 200–400 mg daily, depending on your needs.
- Vitamin B12: Support for Energy and Focus
Vitamin B12 helps your body with energy production at the cellular level. If you often feel low energy before practice, a supplement with B12 might help maintain your stamina and focus.
This is especially important for those following a vegetarian or plant-based diet, as B12 is mainly found in animal-based foods.
How to take it: Look for methylcobalamin, the active form of B12. A common dose is 500–1000 mcg a few times per week or as recommended.
- Omega-3 Fatty Acids: Support for Joints and Brain
Found in fish oil or algae oil, omega-3s are essential fats that help maintain brain health and support joint comfort. If you’re practicing yoga regularly, keeping your joints healthy is key to staying consistent and avoiding discomfort.
They also support the nervous system, which can help you stay mentally balanced during and after practice.
How to take it: Choose a supplement with both EPA and DHA. For plant-based options, algae-derived omega-3 is a good alternative.
- L-Theanine: Calm Focus Without Drowsiness
L-theanine is an amino acid found naturally in green tea. It promotes a calm and alert state—perfect for meditation and mindful movement.
Unlike caffeine, L-theanine doesn’t overstimulate. Instead, it helps support mental focus and a peaceful mindset, both of which are useful for deepening your yoga sessions.
How to take it: Look for standalone L-theanine or supplements that combine it with other calming nutrients. Typical doses range from 100–200 mg.
- Ginkgo Biloba: Support for Mental Alertness
Ginkgo biloba is a plant extract traditionally used to help support mental alertness. For yoga practitioners, it may support clarity and presence during both active flows and slow, meditative sessions.
Ginkgo also supports healthy oxygen flow to the brain, which may help you stay centered and aware throughout your practice.
How to take it: Often available in capsules or liquid extracts. Look for standardized ginkgo with 24% flavone glycosides at a dose of around 120–240 mg daily.
- Probiotics: Support for Digestion and Overall Health
A healthy gut plays a big role in overall health. Probiotics—beneficial bacteria that support digestion—may help you feel lighter, more comfortable, and energized for your yoga practice.
Good digestion also helps your body better absorb other nutrients like vitamins and minerals, helping your system function more smoothly.
How to take it: Look for a multi-strain probiotic with at least 5–10 billion CFUs. You can also find yogurts or fermented foods naturally rich in probiotics.
Conclusion
Yoga is a lifestyle—one that brings together the mind, body, and breath. While practicing regularly and eating a balanced, healthy diet are key, certain supplements can support your journey by helping you stay energized, sleep better, and feel more balanced.
From adaptogens like ashwagandha to calming nutrients like L-theanine and natural brain supporters like ginkgo, the right supplement plan can help you feel better both on and off the mat. Just remember to choose high-quality products and check in with a healthcare professional if you're unsure where to start.
By giving your body and mind a little extra support, you can make the most of every stretch, breath, and mindful moment.
