Holistic supplements are derived from natural sources and formulated to support multiple systems in the body. These compounds promote balance, reduce stress, support hormone health, and enhance mental clarity. 

Unlike conventional single-target supplements, holistic supplements enhance your body’s overall function, helping you push harder and bounce back quicker. 

For performance-driven athletes, these benefits are critical. 

Holistic supplements help address inflammation, sleep quality, nutrient absorption, energy production, and mood — areas often overlooked in traditional supplement stacks.

Top 10 Holistic Supplements for Workout Performance

Let’s break down the most effective natural supplements that support full-spectrum performance. These aren’t just buzzwords — they’re backed by science and used by athletes who demand the most from their bodies.

1. Ashwagandha

Ashwagandha is a powerful adaptogen that regulates cortisol levels and enhances testosterone production. It helps your body manage stress, making it ideal for high-intensity training and recovery. Proper ashwagandha dosage can improve muscle strength, endurance, and overall well-being.

Best for: Recovery, hormone support, stress regulation
Stack with: Magnesium Glycinate or L-theanine for added calm and recovery

2. Rhodiola Rosea

Rhodiola is another adaptogen that helps reduce fatigue and boost stamina. It improves oxygen utilization and supports mental focus, making it a go-to for athletes who train under pressure or compete at high levels.

Best for: Endurance, stamina, mental clarity
Stack with: Cordyceps or Ginseng for added energy and endurance

3. Cordyceps Mushroom

Cordyceps is a performance-boosting mushroom that increases ATP production, which fuels your muscles during intense workouts. It also enhances oxygen uptake, making it great for cardio-based athletes.

Best for: Cardiovascular health, oxygen efficiency, stamina
Stack with: Rhodiola or Beetroot Extract for peak oxygenation

4. Panax Ginseng

Panax Ginseng helps support both physical performance and cognitive focus. It’s been shown to improve energy levels and blood flow, helping you stay alert and perform longer.

Best for: Energy, circulation, mind-muscle connection
Stack with: Rhodiola or Maca for balanced energy and mental sharpness

5. Maca Root

Often used for hormone balance and libido, Maca Root is also known to enhance energy levels and stamina. It’s an excellent choice for those feeling run down or seeking a daily vitality boost.

Best for: Vitality, hormone regulation, energy
Stack with: Ginseng or Ashwagandha for full-spectrum hormonal support

6. L-Theanine

This amino acid promotes calm, focused energy. When paired with caffeine, it smooths out the jitters while enhancing mental clarity. Ideal for those who want more focus without the crash.

Best for: Focus, mood balance, performance under pressure
Stack with: Caffeine or Pre-Workout for a smoother energy curve

7. Turmeric / Curcumin

Curcumin — the active compound in turmeric — fights inflammation and aids in post-workout recovery. It’s especially beneficial for those training hard or dealing with joint soreness.

Best for: Inflammation, joint support, recovery
Stack with: Omega-3s or Magnesium for enhanced anti-inflammatory support

8. Magnesium Glycinate

Magnesium supports muscle relaxation, sleep, and nutrient absorption. Magnesium Glycinate is one of the most bioavailable forms, making it perfect for athletes looking to enhance recovery and prevent cramps.

Best for: Sleep, muscle recovery, nervous system health
Stack with: Ashwagandha or Curcumin for nighttime recovery support

9. Beetroot Extract

Beetroot helps increase nitric oxide production, improving blood flow and endurance. It’s a natural way to enhance your pump and boost stamina during workouts.

Best for: Vascularity, energy, stamina 

Stack with: Cordyceps or Citrulline for pre-workout synergy

10. Omega-3 Fatty Acids

Omega-3 supplements fight inflammation, support heart and joint health, and improve mental clarity. They’re essential for recovery and overall performance, especially if you train the same muscles multiple days a week.

Best for: Joint health, inflammation, brain function
Stack with: Curcumin or Vitamin D for long-term health optimization

How to Integrate Holistic Supplements Into Your Routine

Adding holistic supplements to your stack doesn’t mean you need to abandon your protein, creatine, or BCAAs. 

These supplements complement your core stack to help your body perform more efficiently, recover faster, and adapt better to stress.

• Morning: Ginseng, Maca, Beetroot
• Pre-Workout: Rhodiola, Cordyceps, L-Theanine + Caffeine
• Post-Workout: Magnesium, Curcumin, Omega-3s
• Evening: Ashwagandha, Magnesium, L-Theanine
  

Consider testing one or two new supplements at a time. Give them 3–4 weeks to assess effectiveness before introducing others.

Final Thoughts: Build a Holistic Stack That Works as Hard as You Do

Holistic supplements offer a natural way to improve training, enhance recovery, and support long-term health.

Whether you’re chasing PRs, building size, or simply trying to feel better in and out of the gym, these 10 holistic supplements can help you train smarter, recover better, and stay consistent.

Ready to upgrade your stack? Check out our curated lineup of science-backed multivitamins at Black Diamond Supplements and find the formula that fuels your goals.