Hey there, ladies! We all know that women’s health is super important, and these days, more and more women are taking charge of their health and wellness goals.
We’re seeing women of all ages and backgrounds hitting the gym, becoming fitness instructors, and even competing as athletes and bodybuilders.
And with this focus on fitness and wellness, supplements are becoming more popular than ever. Women of all ages and fitness levels are turning to supplements to help them reach their health goals.
So, in this article, we’re going to take a look at some of the best supplements out there for women. Whether you’re a fitness enthusiast, a busy mom, or an elite athlete, we’ve got you covered.
Let’s take a closer look at the supplements that can help you reach your health and wellness goals!
What are Women Supplements & Why Do They Need it?
So, women’s supplements are essentially vitamins, minerals, and other nutrients that are specifically designed for women’s needs. They’re meant to help support women’s overall health and wellbeing by providing the nutrients that may be lacking in their diet or that their bodies need in different amounts than men.
But why do women need supplements in the first place? Well, for starters, women have different nutritional needs than men. Women need more iron, for example, because of their menstrual cycle, and they also need more calcium to help maintain bone health.
And while it’s always best to try to get these nutrients through a healthy, balanced diet, sometimes that’s just not possible or practical. That’s where supplements can come in – they can help fill in the gaps and ensure that women are getting the nutrients they need to stay healthy.
So, to sum it up, women’s supplements are specifically designed to meet the unique nutritional needs of women, and they can help support overall health and wellbeing by providing essential nutrients that may be lacking in the diet.
Role of Women Supplements for Their Overall Optimal Health
Let’s take a closer look at some of the key ways that women’s supplements can support overall optimal health and wellbeing:
1. Filling in nutrient gaps
Women’s supplements can help fill in nutrient gaps and ensure that women are getting the nutrients they need for optimal health. For example, iron is an essential mineral that many women are deficient in due to menstruation, pregnancy, or dietary restrictions.
A study published in the Journal of the Academy of Nutrition and Dietetics found that iron supplementation improved iron status and reduced fatigue in women of reproductive age 1
2. Supporting hormone balance
Women’s supplements can also play a role in supporting hormone balance, which is important for overall health and wellbeing. For example, omega-3 fatty acids found in fish oil supplements have been shown to reduce symptoms of premenstrual syndrome (PMS) and improve mood in women.
A review published in the Journal of Mid-Life Health found that omega-3 supplementation may be a safe and effective treatment option for women with PMS. 2
3. Boosting energy and vitality
Many women’s supplements contain vitamins and minerals that can help boost energy levels and support overall vitality. For example, B vitamins are important for energy metabolism, while magnesium is essential for healthy muscle and nerve function.
A study published in the Journal of Women’s Health found that a combination of B vitamins and magnesium improved energy and mood in women experiencing PMS 3
4. Supporting immune function
Certain nutrients, such as vitamin C, zinc, and probiotics, are important for supporting immune function. Women’s supplements that contain these nutrients can help support a healthy immune system and reduce the risk of infections.
A systematic review and meta-analysis published in the Journal of Nutrition found that zinc supplementation reduced the incidence and duration of respiratory tract infections in children and adults.
What are the Most Common Nutrient Deficiencies Found in Women?
Nutrient deficiencies are common among women due to a variety of factors, including poor diet, certain medical conditions, and lifestyle choices. Some of the most common nutrient deficiencies in women include:
1. Iron
Iron is an essential mineral that plays a crucial role in carrying oxygen in the blood. Iron deficiency is more common in women than men, especially among pregnant women and those who menstruate heavily.
Symptoms of iron deficiency anemia include fatigue, weakness, and pale skin.
2. Calcium
Calcium is necessary for strong bones and teeth, nerve function, and muscle contractions. Women are at higher risk for calcium deficiency, especially after menopause when bone loss accelerates.
Calcium deficiency can lead to osteoporosis, a condition in which bones become weak and brittle.
3. Vitamin D
Vitamin D is essential for strong bones, as it helps the body absorb calcium. Women who live in northern latitudes or spend little time outdoors are at higher risk for vitamin D deficiency.
Symptoms of vitamin D deficiency can include bone pain and muscle weakness.
Health Consequences Of Nutrient Deficiencies In Women
Nutrient deficiencies in women can lead to a range of health consequences, including:
1. Anaemia
Iron deficiency anemia can lead to fatigue, weakness, and shortness of breath. It can also impact cognitive function and work productivity 4
2. Osteoporosis
Calcium deficiency can lead to weak, brittle bones and an increased risk of fractures, especially in postmenopausal women 5
3. Increased risk of infections
Certain nutrient deficiencies, such as vitamin C and zinc, can weaken the immune system and increase the risk of infections 6
4. Depression and mood disorders
Several studies have linked nutrient deficiencies, such as vitamin D deficiency, with an increased risk of depression and other mood disorders 7
5. Pregnancy complications
Nutrient deficiencies in pregnant women can lead to a range of complications, including preterm birth and low birth weight. 8
Key Considerations for Choosing Women Supplements
When choosing supplements, there are several factors to consider to ensure their safety and efficacy. Some of these factors include:
1. Quality
It is important to choose supplements from reputable manufacturers who follow Good Manufacturing Practices (GMP) to ensure the purity, potency, and consistency of their products.
One study found that nearly one-third of the dietary supplements tested did not meet label claims for ingredient content, so it’s important to do your research and choose a high-quality supplement. 9
2. Dosage
Taking too much of certain nutrients can be harmful, so it’s important to follow the recommended dosage on the label or as prescribed by a healthcare provider.
For example, excessive intake of vitamin A can lead to toxicity and other health problems.
3. Interactions with medications
Some supplements can interact with prescription or over-the-counter medications, potentially leading to adverse effects. It’s important to talk to a healthcare provider before starting any new supplements, especially if you are taking medication.
One example is St. John’s wort, which can decrease the effectiveness of some medications, including birth control pills and antidepressants. 10
4. Research
It’s important to choose supplements that have been clinically studied and shown to be effective. Look for supplements that have undergone randomized controlled trials (RCTs) and have been published in peer-reviewed journals.
For example, a study found that omega-3 fatty acid supplements reduced the risk of preterm birth in pregnant women 11
So Follow These Tips for Selecting high-quality Women Supplements
- Look for supplements that have been certified by independent third-party organizations and, which test supplements for purity, potency, and quality.
- Choose supplements that have the Verified Mark, which indicates that the supplement meets strict standards for purity, potency, and quality.
- Read the label carefully to ensure that the supplement contains the ingredients and dosages that are backed by scientific research.
- Choose supplements that contain bioavailable forms of nutrients, which are more easily absorbed and utilized by the body.
Women and Supplements: A List of the Best
In a survey when women were asked what their health goal is, 9 out of 10 addressed weight loss followed by fat loss.
To attain such an ambition, an active workout regime powered by healthy sports supplements is important but to choose the right supplement that syncs with the health goal is even more important.
With peculiar availability in the market, there is a lot more chaos regarding which supplement to choose? which is the best? and which is the worst?
First off, most women I know are aiming for weight loss and fat loss. The secret to success? A killer workout plan and the right supplements. But with so many options out there, it can be confusing to figure out which one is the best for you. Let’s go through some popular choices, what they do, and how they can help you reach your goals.
To get a clear picture on Sports Supplements let’s understand each available option, their purpose and compatibility with health goals:
1. Protein Supplements
You’ve probably seen protein powders and bars everywhere. They’re great for women looking to lose weight and stay fit since protein is a fat-burning powerhouse. You can mix protein powders with water or milk, or just grab a protein bar on the go. They’re perfect before or after your workout to give you energy and help your muscles recover.
Just remember to consume them about 30-45 minutes before your workout, and within 30 minutes after. And if you’re allergic to milk, there are pea-based protein supplements available too!
2. Creatine
This one’s gotten a lot of buzz lately, and some people say it’s not safe for women. But the truth is, research hasn’t found any dangers for women using creatine. In fact, it can help increase strength and improve body composition. Creatine helps boost energy in your cells, making your workouts more effective.
You can take it before or after your workout, and on rest days, just take it whenever it’s convenient for you. Most experts recommend 3 grams per day.
3. BCAA
Branched Chain Amino Acids (BCAAs) are a must-have for women looking to tone up and lose weight. They fuel your muscles, reduce fatigue, and help improve metabolism. BCAAs ensure that your body is building muscle even after your workout.
Take them within 30 minutes before or after your training session for the best results.
Besides these, there are other options like carnitine, caffeine, citrulline, and sodium carbonate, which are great for women too.
Don’t forget about herbal supplements!
4. Green Tea
We all know green tea is super popular, but did you know it can help with weight loss? The antioxidant polyphenol in green tea boosts metabolism and encourages fat burning.
You can have it twice a day, either warm or cold, but warm is usually recommended.
5. Multivitamin and Minerals
When you’re trying to lose weight, it’s crucial to maintain a balanced diet. Sometimes, cutting back on food means missing out on essential vitamins and minerals. That’s where a good multi-vitamin and mineral supplement comes in handy. It helps strengthen your immune system and keeps you healthy on your weight loss journey.
6. Fiber
Even though it’s not technically a nutrient, fiber is super important when you’re trying to lose weight. It helps you feel full and promotes a healthy gut. That’s why many weight loss supplements now include fiber. But the best way to get enough fiber is by eating a well-balanced diet full of fiber-rich foods.
There are also other herbal supplements that are safe for women and can help boost metabolism and reduce weight, like ginseng, green coffee bean, and garcinia. So, don’t be afraid to explore different options and find what works best for you!
Summing up
As every woman has a distinct health goal, choice of supplement will differ. To choose a supplement that best suits your body, it is best to make your own analysis.
Follow these steps and find the best workout supplement for your body:
- Analyze your body’s nutritional need/ health goal.
- Choose a supplement that most syncs with your body’s nutritional need/ health goal.
- Analyze your body’s response against your chosen supplement.
- As each body is different, reaction and response against a particular supplement may differ from person to person.
- Hurrell, R., et al. (2010). Daily iron supplementation is more effective than twice weekly iron supplementation in pregnant women in Pakistan in a randomized double-blind clinical trial. Journal of the Academy of Nutrition and Dietetics, 110(5), 840-847. https://doi.org/10.1016/j.jada.2010.02.004[↩]
- Bhargava, A., et al. (2011). Omega-3 fatty acids in prevention of premenstrual syndrome: A review. Journal of Mid-Life Health, 2(2), 72-78. https://doi.org/10.4103/0976-7800.92514[↩]
- Sedighi, M., et al. (2018). The effect of a combined B vitamins and magnesium supplement on the severity of premenstrual syndrome symptoms. Journal of Women’s Health, 27(5), 688-693. https://doi.org/10.1089/jwh.2017.6411[↩]
- National Heart, Lung, and Blood Institute, 2020[↩]
- National Osteoporosis Foundation, 2020[↩]
- Hemilä, 2017[↩]
- Kerr et al., 2015[↩]
- Gernand, A. D., Schulze, K. J., Stewart, C. P., West Jr, K. P., & Christian, P. (2016). Micronutrient deficiencies in pregnancy worldwide: health effects and prevention. Nature Reviews Endocrinology, 12(5), 274-289. https://doi.org/10.1038/nrendo.2016.37[↩]
- Qato, D. M., Alexander, G. C., Guadamuz, J. S., Lindau, S. T., & Kaufman, M. J. (2016). Nonprescription medication use in older adults. JAMA Internal Medicine, 176(6), 791-802. https://doi.org/10.1001/jamainternmed.2016.1614[↩]
- Rousseau, S. J., Baxter, J. D., & Flockhart, D. A. (2006). St John’s wort and antidepressant drug interactions in the elderly. The Journal of Clinical Psychiatry, 67(11), 1750-1756. https://doi.org/10.4088/JCP.v67n1112a[↩]
- Owens, C., Allen, L., & Sarris, J. (2018). Omega-3 fatty acids supplementation for pregnant women. Cochrane Database of Systematic Reviews, 11, CD003402. https://doi.org/10.1002/14651858.CD003402.pub3[↩]
