7 supplements for women that really make sense
4 min
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“They’ll cause me to bulk up,” “That’s only for men,” “Doesn’t make a difference anyway.” – When it comes to supplements targeted for women, there are still a lot of misunderstandings out there. The fact is, supplements are suitable for anyone who wants to optimally support their body – whether trying to build muscle, lose weight, or simply live healthy. Find here an overview of all supplements from foodspring at a glance.
Two things are very important when it comes to supplements: first, they do not replace a balanced diet, but are merely an extra boost to help meet the body’s nutrient needs. And second, don’t just start taking them indiscriminately. Instead, find exactly the supplements that suit you and help you on your individual path. Admittedly, the market for nutritional supplements is quite confusing, so we hope we can help clear some of it up.
#1 Vitamins
Vitamins are an essential part of a healthy diet. They help the body to utilize food and obtain energy from carbohydrates, fats, and protein. They’re also involved in building hormones, enzymes, and blood cells. Basically, we recommend that you eat plenty of fruits and vegetables every day. The German Nutrition Society (DGE) advises a daily intake of around 250 grams of fruit and 400 grams of vegetables. This corresponds to about five servings per day.
However, intensive exercise, a vegan diet, too little sunlight, or a weakened immune system can all cause a vitamin deficiency. To further cover your needs, vitamin supplements can be useful. Vegans in particular benefit from adding some vitamin B12 supplements into their daily routine, since it’s otherwise mostly found in animal foods. And, especially in winter, it’s hard to get enough sunny vitamin D.
Don’t want to worry so much about your diet? Our Daily Vitamins are just what you need. They help you meet your daily vitamin needs – the best of fruits and vegetables in capsule form*.
#2 Minerals
The body also needs sufficient mineral intake. Minerals are involved in the formation of tissue, hormones, and blood cells, and maintain energy and cell metabolism. The body cannot produce them on its own, so we have to take them in through food.
It’s not always easy or possible, however, to cover the requirement through food. For example, many people, especially those who menstruate, can suffer from iron deficiency, and an extra hit of calcium can positively support bone health. Those who consume too little zinc and magnesium often suffer from concentration problems and feel overly fatigued or sluggish. An increased need for magnesium and zinc can result from intensive workouts and stressful everyday life. A combination supplement of zinc and magnesium could be great support in this case.
If you want to be on the safe side, go to the doctor for a check-up and have your blood values checked. Then you will know exactly which minerals you are lacking and can supplement specifically.
#3 Omega-3 fatty acids
Fats are an essential part of a healthy diet, but some crucial fatty acids, such as omega-3, cannot be produced by the body itself, so you have to get them from food or supplements.
Omega-3 contributes, among other things, to the maintenance of normal brain function and vision. The valuable fatty acids are found in fish oil, for example. A vegan alternative are our omega-3 capsules from algae.
#4 Whey Protein
Besides fats and carbohydrates, proteins are another important building block that completes the foundation of a balanced diet. Especially if you want to build muscles, it can be useful to take an extra portion of protein. But, as a reminder: protein powder isn’t only about bulking up! How much muscle mass you build up is mainly genetically determined and strongly dependent on hormone balance. This is partly why men often are able to build muscle more quickly, as they have significantly more muscle-building hormones, such as testosterone. Proteins can support not only muscle building, but also weight loss, and contribute to muscle maintenance during a diet**.
Whey protein with natural pasture-raised protein is a good choice to increase protein intake after workouts. For vegans, there’s plant-based protein powder to help supplement your nutrition. Want to lose weight instead of building muscle? Our Shape Shake could be right for you as a supplement to your nutrition plan***.
#5 BCAA’s
Proteins, which are essential for muscle building, are made up of many individual building blocks called amino acids. There are twenty different ones that are involved in muscle growth. Only some of them can be produced by the body itself. Others, such as the so-called BCAA’s (Branched Chain Amino Acids) you need to supply. These include the three amino acids valine, leucine, and isoleucine. The special thing about them is that they are utilized directly in the muscles and do not take a detour via the liver. That is why BCAAs are so popular among strength athletes.
More on the topic: BCAA effect of capsules and powder explained
#6 Creatine
Creatine is an endogenous acid that is produced in the liver, kidney, and pancreas and is primarily found in muscle cells. Here, it’s involved in growth processes and regeneration. Anyone who is specifically looking to build up more muscle can support the body with creatine. In addition, creatine promotes water retention in muscle cells, which makes the muscles look plumper.
Creatine capsules or Creatine Powder can also help you take your workout performance to the next level****. Always pay attention to the correct intake and dosage. Learn more here: Creatine: What you need to know before use
#7 L-Carnitine and L-Glutamine
L-carnitine, which is made from the amino acids lysine and methionine, burns fats, among other things, and provides them to the muscles for energy production. Therefore, L-Carnitine can be a good training partner for you if you spend a lot of time in the gym.
Supplementing L-glutamine can be just as useful, too. The vital amino acid helps to quickly replenish glycogen stores after exercise. This means L-glutamine is an important companion for optimal recovery and can be a useful dietary supplement after particularly sweaty workouts.
More things to know from foodspring:
- Busted! Get these 6 fitness myths out of your head ASAP
- Upper Body Workout For Women: 8 tips & 7 moves to give you results!
- Women & Protein Shakes: Myths vs. Facts
- Strength Training for Women: The key to get your body feeling its best!
- Working Out On Your Period: Work with your hormones
* Food supplements do not replace a balanced diet.
** Protein contributes to the growth and maintenance of muscle mass.
***Weight loss with Shape Shake 2.0: Replacing two daily meals with one Shape Shake 2.0 each contributes to weight loss as part of a low-calorie diet. Replacing one meal helps you maintain your weight. The product fulfills the intended purpose only in the context of a low-calorie diet. A low calorie diet must also include other foods. Be sure to drink enough fluids every day. Ensure a varied and balanced diet and a healthy lifestyle.
****Creatine increases physical performance during successive short-duration, high-intensity exertion. A positive effect is achieved with a daily intake of 3 g Creatine.
Sources for this article
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