A question we get asked a lot on our team is, “What supplements should I take to be healthy?”
With so many supplements out there, it's often difficult to navigate through all the explanations and gym sales pitches to determine if a particular supplement is right for you and your goals.
We must emphasize that the first step in composing your supplement is to make sure your diet is correct.
Real food is the best source of vitamins, minerals and energy to succeed as an athlete. It is important that you are comfortable with your diet.
Once you have your nutrition under control, there are a few supplements that can help you improve your performance as a functional athlete, help you build strength, recover quickly, and improve your overall well-being.
Here are our top six supplements for functional fitness.
Top 6 Supplements for CrossFit
1. Omega 3 fish oil

Omega-3 fatty acids are one of the most popular supplements among athletes, often in the form of a fish oil supplement. The benefits of omega-3s are numerous, including:
- Improved brain health.
- Powerful anti-inflammatory properties.
- Recovery from exercise.
- Muscle protein synthesis.
- Potentially positive effects on fat loss.
Tips : Be careful about the fish oil you use, as not all fish oils are created equal. Be sure to choose a supplement that uses purification systems to remove heavy metals and toxins.
2. Whey

When an athlete thinks about supplements, whey protein is often the first that comes to mind. A high-quality whey protein should be a staple in any athlete’s gym bag.
Designed to be quickly digested and aid in muscle recovery, whey protein taken within 10 minutes of training reduces the amount of stress hormones and cortisol that are released.
About 20-30g of protein helps repair your tissues and reduce muscle soreness after training.
Tip : Tailor your whey protein to your needs. For post-workout, look for a mix of carbohydrates and whey protein to help refuel and restore your muscles. Remember, you should only consume 20-30g of protein at a time!
3. Magnesium
Magnesium is an essential, yet often overlooked, supplement for the athlete. It is the only mineral that the athlete is likely to be deficient in and could be improved through supplementation.
Magnesium is essential because it helps regulate your heart, manages the contraction and relaxation of your muscles, reduces blood pressure, and plays an important role in the production of ATP, the main source of energy.
Tip : Avoid cheap forms of magnesium that aren’t as well absorbed by your body. Ideally, take magnesium after a workout on an empty stomach or before bed to aid your recovery process.
4. Vitamin D
With our lifestyle, whether we work in offices or indoors, we don’t get enough sunlight to produce the required levels of vitamin D. Overall, vitamin D is a key component in reducing inflammation, improving your mood and respiratory health.
We all know that as athletes we could definitely benefit from these factors to improve our lifts and WOD times.
Vitamin D also helps us sleep better because it causes the brain to release melatonin, letting us know it's time to rest after a busy day.
Tip : Take vitamin D in the evening, about an hour before going to bed.
5. Creatine
Creatine is one of the most scientifically proven supplements. Naturally produced in your body, creatine is often found in meats like beef.
Studies have shown that supplementing with several grams of creatine promotes strength, power and explosiveness in athletes and helps build lean body mass.
If you are strength training or looking to build muscle, creatine taken immediately before and/or after training with an energy source such as carbohydrates has been shown to improve your maximal strength, muscular endurance, and increase your anaerobic power.
Tip : Look for a creatine that doesn't require a loading phase. Try switching the creatine on and off, depending on your needs.
6. Beta-Alanine
Beta-alanine is an amino acid that supercharges muscle tissue, allowing you to apply more energy to your workout. Another important role of beta-alanine for the athlete is that it helps delay the buildup of lactic acid in your muscles, preventing mid-workout soreness and allowing you to push harder for longer.
Tip : Beta-alanine should only be taken before training. Test first with low doses below the recommended dose for personal tolerance levels.
And there you have it! A quick guide to the six best supplements for your training and racing. Remember, these are just supplements. It’s important to fuel yourself first, and then get the most out of your performance with these supplements.