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BJJ Athletes: 5 Best Joint Pain Supplements

Jabari Martin, Registered Dietitian, NASM Certified Personal Trainer

Written and researched by Jabari Martin R.D., NASM C.P.T.

Joint Support Supplements for BJJ Athletes: A Comprehensive Guide

Jiu-Jitsu is a physically demanding sport that not only challenges your skill set but also pushes your body to its limits. From intense grappling to high-intensity workouts, Brazilian Jiu-Jitsu (BJJ) can be tough on your joints. Whether it's knee pain, elbow discomfort, or generalized joint pain, athletes often look for ways to recover faster and feel better. In this article, we'll dive into the five best supplements that BJJ athletes should consider incorporating into their regimen for joint pain relief and enhanced recovery.


Before we delve into the list of best supplements for joint pain relief, it's crucial to remember that supplements are not a substitute for a balanced diet, proper training, and medical advice. Always consult with your healthcare provider before adding any new supplements to your regimen.


What is it?

Glucosamine is a natural compound found in cartilage, the tough tissue that cushions your joints.

The molecular structure of glucosamine sulfate — a natural supplement found in your joints.


  1. Cartilage Repair: Glucosamine helps in the formation and repair of cartilage.
  2. Reduced Inflammation: It can reduce inflammation in the joints, which is particularly beneficial for those experiencing knee pain.
  3. Enhanced Mobility: Regular intake can enhance mobility and flexibility in athletes.

Typically, a daily dose of 1500 mg is suggested, but it's essential to consult your healthcare provider for personalized advice.

Note for BJJ Athletes

For those grappling with joint pain, glucosamine can be a game-changer. It not only alleviates discomfort but also aids in quicker recovery post-training.

Rejuvenation Lemon Bites from GRIT Superfoods

Rejuvenation Lemon Bites combine 26 grams of protein with glucosamine, turmeric and MSM for maximum joint benefits.


What is it?

Chondroitin is another natural substance that is a component of human connective tissues found in cartilage and bone.

Chondroitin sulfate — one of the building blocks of joint cartilage.


  1. Pain Relief: It is effective in treating osteoarthritis and other joint pain conditions.
  2. Synergistic Effect: When combined with glucosamine, it has a synergistic effect on joint health.
  3. Improves Joint Function: Helps improve joint function and range of motion.

A daily intake of 800-1200 mg is commonly recommended, but it's always best to consult a healthcare provider for specific advice.

Note for BJJ Athletes

Chondroitin can be particularly effective for those experiencing knee pain and is often combined with glucosamine for enhanced effects.

Omega-3 Fatty Acids

What is it?

Omega-3 fatty acids are polyunsaturated fats found in fish, flaxseeds, chia seeds and walnuts.

Omega-3s — important nutrients that help you maintain every cell in your body.


  1. Anti-inflammatory Properties: Omega-3s have strong anti-inflammatory effects that can help reduce joint pain.
  2. Improved Cardiovascular Health: These fatty acids are beneficial for heart health.
  3. Mental Health: Studies have shown that Omega-3s also play a role in mental health, which is crucial for any athlete.

For general health, 250–500 mg of combined EPA and DHA is the consensus, but for athletes with joint pain, a higher dose may be recommended.

Note for BJJ Athletes

Omega-3s should be a staple in your diet if you’re looking for long-term joint health and overall well-being.


What is it?

Curcumin is the active ingredient in turmeric, a spice commonly used in Asian cooking.

Turmeric Curcumin — an effective cure for osteoarthritis and joint pain relief.


  1. Anti-inflammatory: Similar to Omega-3, Curcumin has potent anti-inflammatory properties.
  2. Joint Pain Relief: It has shown promising results in reducing joint pain in various studies.
  3. Antioxidant Properties: Helps in neutralizing free radicals, which can improve overall health.

For treating joint pain, 500–2,000 mg of turmeric extract per day is often recommended.

Note for BJJ Athletes

Curcumin can be a significant addition to your recovery strategy, not just for its anti-inflammatory effects but also for its contribution to overall health.

MSM (Methylsulfonylmethane)

What is it?

MSM is a chemical found in green plants, animals, and humans.

MSM (methylsulfonylmethane), an important component of healthy bones and joints.


  1. Improved Joint Mobility: MSM supplements have been shown to improve joint mobility.
  2. Anti-inflammatory: It has anti-inflammatory properties similar to other supplements on this list.
  3. Enhanced Recovery: Helps in quicker recovery post-workout or training.

Typically, a dosage between 2,000-6,000 mg per day is recommended, but consultation with a healthcare provider is advised.

Note for BJJ Athletes

MSM is often considered one of the best supplements for MMA athletes and BJJ practitioners for its varied health benefits, including joint pain relief.


Joint pain can be a significant hindrance for BJJ athletes, affecting performance and recovery. Incorporating these best supplements into your daily regimen can provide relief and help you get back on the mat quicker. Always remember to consult your healthcare provider before making any changes to your diet or supplement intake.

Here's to improved joint health and better performance on the mat!

Disclaimer: The information in this article is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider with any questions you may have regarding a medical condition.