Food and vitamin supplements for ballet dancers

This post is NOT paid advertising. We understand there are many other supplements out there. But you got to start somewhere and we want to give you a heads up and introduce the Ogaenic range.

Walk into a shop or pharmacy and you will see the shelves are full with food and vitamin supplements - whether multivitamin and mineral supplements, trendy superfoods, fruits and vegetables in pressed, freeze-dried or powdered form, isotonic sports drinks, and so much more.
Dancers are nothing short of athletes and their schedule during a buy season is immense. Hardly a ballet dancer who doesn’t notice any signs or symptoms such as lack of concentration, persistent fatigue, muscle cramps and pain, a weakened immune system, dark circles under your eyes or paleness. All of this can be warning signs, that there is something missing in your system. Add to that skin problems from all the sweat, showers, stage make up and the cold winter season - and it is on!t


But sometimes food just doesn’t cut it, therefore food supplements are an option to complete, what is missing. But where to start? Fret not! We got you covered! We have taken a closer look at the needs of a dancer and what food and vitamin supplements can be helpful.

By definition: A supplement means to complete or enhance, not to replace.

A ballet dancer (or any person!) can not maximize the performance potential if the body is neglected. If you take care of yourself, you will be able to function at a high level.
As mentioned before, there are so many options for supplements. Which one do you choose? It is a smart move to start with the brand that has won over critiques and also won awards for its product. For that reason we turned to Ogaenics (the website and shop are in German. For a reliable source to get information in English and shop you can go to Niche Beauty.)
Ogaenics was founded by Suse Leifer and Claudia Seehusen in Hamburg, Germany with the intention of not making compromises, when it comes to food supplement. Food supplements don’t have to be( or better) shouldn’t be synthetic. All of the Ogaenics products are vegan and made from natural vitamins and minerals only. These are obtained from fruit, vegetable and plant extracts. Both ladies have not only extensive experience in marketing, but both are also trained nutrition coaches. Ogaenics was awarded two German Brand Awards this year as “Excellent Brands - Newcomer Brand of the Year” and Excellent Brands - Beauty & Care”. So just the right brand to turn to, right?
Suse Leifer was so kind and gave us some very detailed answers to what you should know about food and vitamin supplements for ballet dancers.


Which supplement should dancers consider taking? Spoiler alert: You’ll need more than just one.

Due to your physical and mental stress, dancers need more than one supplement. Your performance means you use lots of energy and the metabolism is running high, thus it increases the need for nutrients. If this need is not met, infections, hormonal imbalances, sports injuries and illnesses in the musculoskeletal system may be the result. The training also increases the oxygen consumption of the body and therefore causes formation of free radicals in tissues and muscles. Muscle damage and - fatigue can be in accelerated and can cause inflammation and pain
In addition, dancers have an increased need for the water-soluble vitamins like vitamin C and B vitamins. These get lost from all the sweat and also through urine. You also lose vitamin b and magnesium when you’re under stress or suffer from stage fright. Minerals like iron, manganese, selenium and zinc are also needed to burn of glucose, fatty acids and protein.

Look to add vitamin c and vitamin b. Also iron, manganese, selenium and zinc.

Lots of sweat and showers cause havoc on your skin. The cold months aren’t helping. What can you use to help your skin?

For stressed skin, the best product is the new Timeless Skin Complex from the Ogaenics range. With all these external stimuli, a strong, intact skin barrier is key. The skin barrier is strengethened by the ceramides and the essential fatty acids that this product contains. It also contains squalene, which is a skin strengenthing antioxidant. All of this helps and protects sensitive, dry skin and reduces redness.


Sleep is so very important. Can these supplements help you to sleep or even calm your nerves, should you suffer from stage fright?

The Adapto Genius Anti Stress Complex is the ideal supplement for that. Stage fright and performance pressure put imense stress on your body. Adapto genius helps body and psyche to cope better. This product is purely herbal and can help reduce fatigue, sleep disorders, anxiety and improve lack of motivation and the feeling of being overworked.

Cheat sheet from the Ogaenics range: What products should you invest into?


1. Mrs. One-A-Day Multivitamin Komplex Women
A multivitamin is a must for dancers! Because you lose so many nutrients through stress and sweat. The Mrs. One A-Day Multivitamin Complex Women comes from organic fruits and organic herbs. It also contains a vitamin B complex, which has an antioxidant effect, increases energy and efficiency. In addition, the antioxidant-acting vitamins c and e neutralize free radicals and include iron, chromium, zinc, selenium and manganese. All of them so very important for dancers! By the way, there is also a version of the Mr One-A-Day.
This product is organic and vegan. It is safe to take during pregnancy. It is free from fillers additives and allergens. Also lactose-free, gluten-free and non-GMO.
Ingredients include: Blend of extracts of amla, guava, basil leaves, curry leaves, lemon.


2. Calm-a-lama plant based magnesium
Magnesium is a key mineral in the body. The dancer body needs larger quantities because it loses it during intense training and (again!) through sweat. Dancers need to pay attention to make sure they have a good supply. Magnesium provides energy, gives you a more resilient psyche and nerves. It relaxes and regenerates the muscles and improves sleep. It even helps with redness and irritation of the skin.
This product is organic and vegan. It is free from fillers additives and allergens. Also lactose-free, gluten-free and non-GMO.
Ingredients include: Extract from organic green algae.


3. Adapto-Genie
This little capsule contains four herbal superstarsto beat stress and calm down! Ashwagandha root reduces
stress hormones in the blood, helps with good sleep and works anti-inflammatory. Saffron increases happiness hormones and has a positive effect on your emotional balance. Superoxide dismutase (SOD) neutralizes oxidative kind of stress, which has a positive effect on fatigue and regeneration. The vitamin b is derived from organic fruits and herbs and supports the nervous system. It takes a while for Adapto-Genie to reverse the damage caused by long-term stress and high cortisol levels. Combined with a healthy diet and exercise, it will take about two weeks to feel an effect Therefore, it can be used well as a prophylactic, if one already suspects that a more stressful phases is coming up.
This product is organic and vegan. It is free from fillers additives and allergens. Also lactose-free, gluten-free and non-GMO.
Ingredients include: Organic ashwagandha root extract, organic basil leaves, organic lemonpeel extract, saffron extract, organic melon fruitjuice extract.


4. Timeless Skin Anti-Wrinkle Complex
Phytoceramides and vegetable squalene nourish dry, sensitive skin from the inside and strengthen the skin barrier. Ceramides are skin-specific lipids, ie fats that naturally occur in all five layers of the epidermis. They keep your skin full of moisture and the skin barrier intact. Valuable unsaturated fatty acids and squalene also help the stressed skin from the inside.
This product is organic and vegan. It is free from fillers additives and allergens. Also lactose-free, gluten-free and non-GMO.
Ingredients include: Organic lipowheat gluten free wheat extract with phytoceramides, organic amaranth seed oil, organic rosemary leaf extract, organic sunflower oil.


Supplements are not a miracle cure. When you start out, keep in mind, that this is a new process for your body. The more consistent you are with the supplements, the better the results will be. For all skin issues, there is a rule of thumb, that it takes two months before you will feel a real difference in the quality of your skin.

You can shop all these mentioned supplements and many more in the Ogaenics shop.
For further reading, please also look over at DANCE SPIRIT for an interview with American doctors and experts.