Ballerina-Approved: Plant-Based Supplements to Stay Strong, Recover Faster, and Perform Better
- Evelin Bandeira
- Feb 11
- 3 min read
Updated: May 4
If you’ve ever wondered how a ballerina keeps her body strong, graceful, and ready to tackle those endless rehearsal days, let me tell you — it's not just about the hours in the studio. Being a professional ballerina means being a performance athlete, and over the years, I've learned (sometimes the hard way!) just how much our bodies need extra love and care. Whether it's recovering from an injury, pushing through a tough season, or simply maintaining the strength and stamina dance demands, I've come to rely on the power of plant-based supplements to keep me at my best.
And guess what? They’ve been total game-changers.
So, if you’re a dancer, a fitness enthusiast, or just someone looking for natural ways to support your body, let me share my favorite go-to supplements that have made all the difference for me. Plus, I’ve sprinkled in some affiliate links to my favorite iHerb products —because sharing is caring, right?
1. Vegan Protein Powders: Because Muscles Need Fuel
As a vegan ballerina, hitting my protein goals used to feel tricky, but vegan protein powders have completely changed that. My favorite is a Ritual 50+ Protein —it's creamy, easy to digest, and doesn’t taste chalky. I love blending it into a my morning smoothie with frozen bananas, almond milk, and a dash of cinnamon.
2. Vitamin D, B12, and Iron: The Essential Trio
Let’s be real—dancers don’t always get enough sun (hello, long hours in the studio!), and if you’re plant-based like me, B12 and iron can sometimes be tricky to keep in check. Here’s why these three are non-negotiable for me:
Vitamin D: supports bone health and immunity (a must for all those leaps and turns), and keeps humor in check.
B12: keeps your energy up and your blood and nerves functioning properly.
Iron: helps fight fatigue — especially important if you’ve struggled with anemia like I have — because it's the responsible for transporting oxygen in the blood.
I take high-quality vegan vitamins to cover all three, and I check my blood levels regularly with my endocrinologist.
3. Vegan Omega-3s: Love Your Joints
Dancing takes a toll on our joints, and vegan omega-3s are one of the best ways to keep them healthy and reduce inflammation. I used to think you could only get omega-3s from fish oil, but algae-based supplements are just as effective (and way more sustainable).
My knees thank me every day for this one!
4. Collagen Boosters for Recovery
Collagen is a buzzword in the wellness world, and while traditional collagen is animal-based, there are plant-based options that support your body’s natural collagen production. I use a vegan collagen booster with ingredients like bamboo silica and vitamin C to keep my skin glowing and my joints strong. And it has been crucial during my recovery.
These are some of the supplements I take that I really recommend:
Nothing is complete without a smoothie in the morning, right? Check this recipe out:
My Morning Energy Fix
1 frozen banana
1 cup almond milk
1 scoop vegan protein powder
1 tsp spirulina
1/2 tsp maca powder
1 tbsp chia seeds
A handful of fresh spinach
Dash of cinnamon
Blend it all up, and you’ve got a nutrient-packed breakfast to power through your day!
The Power of Consistency and Self-Care
At the end of the day, being a ballerina — or anyone with a physically demanding lifestyle —is about more than just talent or hard work. It's about listening to your body, giving it the support it needs, and staying consistent with your self-care routine. These plant-based supplements have become my secret weapon for staying strong, energized, and ready to tackle whatever the world throws at me.
But remember, supplements are just one piece of the puzzle. Rest, hydration, and a balanced diet are just as important. And if you're ever in doubt, always consult with a healthcare professional to tailor your routine to your unique needs.
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