So, you have started at your new pole class and you want to ensure that your body is operating at it’s full capacity while doing its best to recover quickly between classes!

The thing is, there is no “best vitamin for pole dancers” at least not specifically, anyway. However, as pole dancing is a full-body calisthenic and aerobic activity, the same basic principles of a healthy diet apply.

This is good news!

This means that you can very easily assist your body as it tones and develops during classes, in the same way that you would if you were taking fitness classes in the gym.

Many people find it difficult to get the right amount of vitamins and nutrients from their daily diet.

So, if you think your nutrition could use a boost or if you are looking for a way to supplement your current diet in order to make sure that you get all of the vitamins that you need, then try adding these!

What Are The Best Vitamins For Pole Dancers?


A good women’s active multivitamin with added calcium and vitamin D is a great choice for all of your basic vitamin needs.

Below are my primary choices of multivitamins for active women as multivitamins should be at the top of any list of best vitamins for pole dancers. They are the foundation.


CoQ10 is important for muscle function, heart health, and energy production. It also plays a role in the immune system.

CoQ10 is often missed from diets due to being found mainly in foods that are difficult to digest or where the nutrient would be destroyed by cooking.

The best sources of CoQ10 include oily fish such as salmon, mackerel and sardines, beef or lamb hearts but it is also widely available as a soft-gel supplement (try to stick to the soft-gels for. CoQ10).

But they also come as gummies and I am an absolute sucker for a gummy vitamin sweetie!


Calcium is important for maintaining healthy bones and muscles. If you do not manage to find a sports multivitamin with added calcium, then I highly recommend you get it separately.

Calcium is also used in a number of crucial reactions within the body including nerve conduction, muscle contraction, and cardiac regulation.

The best sources of calcium include dairy products such as milk, cheese, and yoghurt although it’s also readily available from green leafy vegetables such as broccoli, kale, and okra.

B Complex Vitamins

These are some of the most common supplements that you will find recommended for pole dancers!

After all, the B-complex vitamins play an important role in energy production within the body. They also play significant roles in supporting the nervous system and maintaining healthy skin.

MSM (Methylsulfonylmethane)

MSM is like a secret weapon for me! Honestly, MSM does everything. It helps with:

  • lower back pain
  • muscle soreness
  • muscle recovery
  • skin health
  • energy levels
  • repetitive strain injury
  • mood
  • hormonal function …and more.

I take MSM every day. It is a natural anti-inflammatory and it even helps your skin recover from those awful pole burns.

Vitamin D3 (optional)

Now I can’t leave out Vitamin D3! For some people, this one is optional because you may get enough vitamin D if you enjoy exercising outside or if you practice your pole moves on a freestanding dance pole in the park under the sun… (what a dream!)

Always try to get your vitamin D3 in liquid form, it is no good in tablet form, your body does not absorb it well!

Protein (optional)

Protein is optional also because this depends on you. If you know you are already getting an adequate amount of protein from your dietary choices, then you may not need to supplement.

But if you find it difficult to get enough grams of plant-based or animal-derived proteins into your diet each day and/or if you prefer a plant-based diet, then adding a vegan protein powder can help with this.

I always recommend a good plant-based protein, even if you eat meat. The reason for this is plant-based proteins such as hemp protein are very easily digestible and do not cause bloating or stomachaches as whey does.

Hemp happens to be one of the only natural complete proteins with all of the essential amino acids.

Additionally, if you are actively trying to lose weight or use pole dancing for its weight loss benefits and are hoping to tone your body, adding a clean. protein without all of the extra carbs will do wonders.

The Bottom Line

So there’s my list of the best vitamins for pole dancers (and any woman who is active)!

While these supplements are great, you do not need to run out and go and buy them all. Assess your situation and then use them to fill in the blanks!

Likewise, if you are eating a poor diet and expecting to compensate by taking pills, it won’t work. Your best bet is to ensure that your body functions at its full capacity by having a healthy amount of vitamins and minerals in your everyday food.

Nutrition is incredibly important, especially if you are a dancer or athlete. Pole dancing is an incredible workout and can help keep your body in tip-top shape.

It is also great for weight loss and cardio health. However, it is extremely taxing on the body and you will experience muscle fatigue and soreness especially in the early days.

Following a healthy diet is the best way to ensure that your muscles are as well-nourished as possible so that they have the energy to keep going but you will still notice a lot of soreness and even bruising.

While this is all normal and will disappear as your muscles develop, it can be incredibly frustrating and can result in more rest days between pole dancing when all you want to do is get back on that pole!

In this case, having the right combination of vitamins is what will help you get through those aches and back on your pole.