In this article, we will talk about women supplements. You work hard at the gym. You put everything you have into your sweat, so you want to see results. Hard work does pay off, but it is said that results are made up of almost 80% proper nutrition and diet. You might put a lot of effort into your workout, but are you paying the same attention to the nutrients you put into your body?
It is difficult for any normal woman to get all the necessary vitamins and minerals in one day, especially when you’re juggling a job, relationship and/or kids. I mean, even getting to the gym can be a challenge sometimes because of your busy lifestyle.
If you’re spending that much time at the gym though, then you deserve results. If the diet is a challenge for you then you can also help your nutritional intake with both workout and dietary supplements. Even for the most experienced meal prep connoisseur, consuming food alone cannot give you the necessary nutrients to feed a metabolism and growing muscles.
A supplement is just that though, it supplements your diet. You cannot rely solely on supplements just like food on its own cannot bring the adequate nutrients. Supplements are an important aspect of working out but so is maintaining a strong, food-based diet.
What are women supplements?
Again, these supplements are not meant to replace food. They are an addition to your diet meant to increase specific nutritional needs. They can also help prevent the risk of certain diseases. Fish oil is great to prevent heart disease and folic acid is used to prevent neural tube deficiencies while pregnant
Women supplements come in a variety of natural substances like herbs, plants, vitamins, and minerals, which you can either eat or drink. Dietary and workout supplements can come in liquid, powder or pill form that are conveniently added to your diet.
Examples of powder supplements:
- Pre-workout mix → usually contains caffeine, BCAAs, beta-alanine and/or creatine.
- Whey protein
- Inositol powder
Examples of pill form supplements:
- Vitamin B complex
- Fish oil
Examples of liquid supplements:
- Flaxseed oil
- Colloidal silver
- Probiotic flora mixes
All of these methods are easy and convenient ways to increase nutritional intake in your diet on a daily basis.
Why women supplements?
Women, just like men, need supplements because we cannot depend on food alone to give us the proper nutritional intake. Our food does not pack the nutritional punch it used to, so to remain healthy and vibrant, we need to supplement our diets.
If you’re devoting time and energy into the gym, your muscles and metabolism will also need some more reinforcement. Your muscles need more to build and to your body needs more in order to run properly.
As a woman, you need to especially focus on bone density, muscle health, fertility health and hormones, and your metabolism. All these factors should be thought of when choosing the right supplements for your diet. With your body running at its full capacity because of essential nutrients and regular exercise, you will look and feel like superwoman.
Supplements can also aid in the healthy production of hormones. Ensuring properly balanced hormones results in better sleep, improved mood, weight loss, and regular monthly flows.
What are the best supplements for women?
There are certain supplements that are extra beneficial specifically to women. A woman’s body not only trains differently than a man’s but it also requires different nutrients and at different values.
Iron brings the end to fatigue. Having enough iron in your body increases red blood cells, and that in turn provides increased energy. By upping your iron you can achieve a harder pump at the gym and offer more food for your muscles. Because iron carries oxygen throughout your bloodstream, you will notice not only increased energy but a stronger immune system and denser bones.
It is especially important for women to increase their iron intake during their monthly periods. You can find large amounts of iron in:
- Iron supplements
- Lean red meat
- Leafy greens
- Vitamin C
Vitamin C is a powerful, essential vitamin that can add so much more to your health besides its well-known benefit of fighting colds. You will definitely notice a strengthened immune system if you add this supplement to your daily diet. But look out for the other benefits from Vitamin C supplements.
This supplement also acts as a strong antioxidant. It destroys free radicals in your system, which can potentially improve your endurance at the gym. You may notice less fatigue during your workout and longer, leaner muscles over time.
You can take 1,000mg of this supplement, twice daily with meals. If you experience stress in your life then consider taking 500mg more a day, since the body depletes Vitamin C faster if in a constant state of stress.
Magnesium offers many benefits to a woman’s body, especially if you’re dedicated to a regular workout routine. This powerful vitamin aids in a healthy functioning metabolism and the effective processing of sugars. Magnesium can also calm the body and mind, provide a peaceful sleep at night.
If you’re experiencing thyroid issues, magnesium can also be a part of the solution. It promotes a healthy and active thyroid, which plays a large part in your metabolism. Talk to your doctor about using magnesium to assist with a thyroid condition.
It is recommended to take about 1,000 mg per day, but magnesium is depleted through sweat, so consider increasing the dose if you workout a lot. Taking too much magnesium though can result in potential adverse side effects. Some people experience cramps, anxiety, sleep difficulties, muscle stiffness and constipation. Be sure to monitor how much you take.
How to choose the right women supplements?
It is always important to consult with your doctor when it comes to adding supplements to your diet. If you have access to a dietician it is best to speak with them as they can tailor a nutritional plan exactly to fit your needs.
If you’re deciding on supplements by yourself, there are several factors to consider:
- Your age and gender
- Your height and weight
- How active you are
- The foods you eat
- The results you want to achieve
- Any current medical conditions
- Any health risks
Once you’ve done a personal assessment, do your diligent research. It is important to study what supplements you need to achieve your results, while also keeping your health in mind. Look up all the risks and benefits to each supplement.
First, see how you can add more of this nutrient into your diet. Then consider adding the supplement if you cannot get the proper intake through food alone. Remember, some supplements cannot be made by your body, like Omega 3 fatty acids.
Once you’ve decided you definitely need this supplement and it will benefit you, then research different product alternatives. Find out what product offers the best value both in nutrition and price.
Choosing the proper supplement takes time, just like your workout does. Don’t skip out on this vital step that will bring the results you work hard for!