top of page
Search

3 Supplements Every Yogi Should Know: Fuel Your Flow from the Inside Out

by Max Lowenstein, RDN, MCN – Registered Dietitian, Yogi, Dad, Fig Tree Farmer


Introduction: Beyond the Mat

Yoga isn’t just movement. It’s an inside-out process. Strength, flexibility, and calm come naturally when your body’s supported, balanced, and fueled on a cellular level.

As a veteran yogi and clinical dietitian, I see the same pattern again and again: people seek yoga for joint ease, stress reduction, or energy, but they don’t consider how digestion, recovery, and inner chemistry impact their practice. Wellness is not siloed. It’s holistic; mind, gut, muscle, and flow.

Here are three science-backed supplements yogis use to feel more grounded, more resilient, and more free on and off the mat.

Acemannan from Aloe Vera

(from freeze-dried inner leaf aloe)

Ease your joints. Deepen your practice. Nourish your gut.

If you’ve come to yoga to loosen tight joints or balance digestion, Acemannan is a game-changer. The signature polysaccharide from Aloe vera’s inner leaf supports healthy joints and gut health so you can move and metabolize effortlessly. Not to be confused with the alo clothing brand, acemannan from aloe nourishes you from the inside out.


ree

Acemannan Is a Natural Fit for Yogis

  • Relaxes inflammation. Acemannan helps control inflammatory messenger molecules to relax stiffness and move freely without resistance.[1]

  • Supports connective tissue. Stimulates fibroblasts and collagen to reinforce tendons, ligaments, and fascia.[1]

  • Improves circulation. Activates growth factors such as VEGF to provide nutrients when tissues need repair.[1]

  • Supports digestion. Its natural mucilage soothes the gut lining to facilitate nutrient absorption and smoother digestion—what Ayurveda calls keeping the digestive fire in balance.[1]


How to use it

Take a daily dose of standardized inner-leaf acemannan extract (ideally 500 mg). Most notice improvements in joint comfort and digestion after 4–8 weeks.


Why Formula Matters

The challenge? The vast majority of aloe vera supplements contain a negligible amount of acemannan. Aloe juice is full of sugar and chemicals, so you’ll want to use inner-leaf capsules without fillers or additives. Companies like almä provide aloe capsules that are up to seven times more potent than the rest. Grown on their own Costa Rican farm in a Blue Zone with rich volcanic soil, almä is taking aloe vera products to new heights. 



Magnesium

Relax your muscles. Support deep rest. Restore balance.

Magnesium is essential to muscle health, nerve health, and energy production—yet most of us, including yogis, are deficient in it. Without sufficient magnesium in our bodies, tension increases, recovery slows, and sleep is disturbed.[2]


ree

Why Magnesium Is a Perfect Match for Yogis

  • Muscle recovery. Encourages frequent muscle contraction and relaxation cycles, which help reduce post-practice muscle discomfort.[2]

  • Improved sleep. Helps regulate melatonin and GABA, which are necessary for deep, restorative sleep.[2]


Why Formula Matters

Some forms (such as magnesium oxide) are poorly absorbed and may induce an upset stomach. Magnesium can be combined with Acemannan to alleviate stomach sensitivity.



L-Theanine + Vitamin D

Calm the mind. Balance the body. Brighten the spirit.

Vitamin D and L-Theanine work together to support the meditative and energetic sides of your practice.


ree

How It Supports Your Practice

  • L-Theanine. Found in green tea, it promotes a calm alertness and balances caffeine jitters, a handy sidekick for yogis who consume matcha, yerba mate or coffee before class.[3]

  • Vitamin D. Assists with mood, immune function, and bone health. Practitioners who work indoors might find low vitamin D to drain energy and resilience.[4]



It’s Not Just the Practice, It’s the Prep

Your evolution on the mat isn’t always about working harder. It’s about clearing obstacles—inflammation, sleep deprivation, gut imbalances—and paving the way for change.

These three supplements are not shortcuts. They’re a support system to help you practice more effortlessly, distinctly, and rhythmically. When you take care of yourself, everything gets elevated, from your forward fold to your immune system.


ree

References

  1. Tang, W., Zeng, L., Lin, Y., et al. (2023). Pharmacological Activities and Applications of Acemannan: A Review. Pharmaceutics, 15(1913). https://pmc.ncbi.nlm.nih.gov/articles/PMC10385217/

  2. Li, Y., Xu, Y., et al. (2024). The role of magnesium in human health and disease: Current status and future directions. BMC Complementary Medicine and Therapies, 24(5434). https://pmc.ncbi.nlm.nih.gov/articles/PMC11227245/

  3. White, D.J., de Klerk, S., et al. (2021). The Cognitive and Mood Effects of L-Theanine in Healthy Adults: A Systematic Review. Journal of Medicinal Food, 24(4). https://pmc.ncbi.nlm.nih.gov/articles/PMC8080935/

Holick, M.F. (2011). Vitamin D: Importance in the prevention of cancers, type 1 diabetes, heart disease, and osteoporosis. Nutrients, 2(6), 693–724. https://pmc.ncbi.nlm.nih.gov/articles/PMC3257679/

 
 
 

Comments

bottom of page