Research Backed Supplements For Swimmers

In a perfect world, our kids would get everything they need from whole foods. And while improving pre-performance meals, competition snacks, and overall diet should always be a priority, even well-fueled athletes can benefit from smart supplementation to support performance and recovery.

For parents, navigating the world of supplements can feel overwhelming—there’s a lot out there, and not all of it is necessary or even safe. That’s why it’s worth taking the time to understand what truly adds value.

Here are three supplements I believe are worth researching for youth athletes.

1. Creatine Monohydrate
    
   • Benefit: Enhances sprint speed, power off the blocks, and short-burst endurance (e.g., turns, finishes).
   • Safety: Well-studied in youth; safe when used properly, especially for athletes 16+.
2. Vitamin D
    
   • Benefit: Supports bone strength, immune health, and muscle function—key for injury prevention and consistent training.
   • Safety: Very safe; often low in indoor athletes like swimmers.
3. Omega-3s (Fish Oil)
    
   • Benefit: Boosts recovery, reduces inflammation, and supports brain health—great for focus and fatigue management.
   • Safety: Safe and well-tolerated; use purified, third-party tested brands