The Ultimate Guide to Supplements for Women

Posted on April 29, 2017 By

The Ultimate Guide to Supplements for Women

Supplements help to burn fat, promote muscle growth and improve your physique. They provide all the necessary nutrients that your body needs to function properly, especially when you are hitting the gym.

Not to mention that fruits, vegetables, whole grains, healthy fats, etc., deliver a wide range of nutrients but this doesn’t mean they can help to burn fat or help in muscle growth.

Though it is necessary to think bones, babies, and bellies before consuming supplements, we have compiled a list of top 10 best supplements for women that are safe for your body and contain all the nutrients that your body needs. Plus, they help to strengthen the bones, build muscle mass, increases testosterone for women and builds up overall endurance.

1.Iron

While there are several different sources of iron, iron supplements can boost the whole process. They help to carry oxygen in the body and promotes the production of healthy red blood cells that improves immune functions, temperature regulation, and cognitive development.

Other than red meat, chicken, turkey, fish, cereals, whole grains and leafy vegetables, consider buying iron supplements and consuming them before and after your workouts for great results.

2.Calcium

Calcium is well-known for keeping bones and teeth strong but it also helps to contract and expand muscles and blood vessels. It also aids in hormone secretion that in turn promotes muscles growth and strength.

Without proper intake of calcium, your muscles won’t contract properly. Moreover, research reveals that it can also help to spur fat loss as it decreases the amount of dietary fat absorbed by the intestine and suppresses the hormone known as calcitriol. A daily dose of 500-600 mg of calcium twice a day is recommended. Best time is an hour before workout and before bedtime.

3.B Vitamins

B vitamins help to promote metabolism of sugars and starches, increase testosterone for women and promotes the production of hormones. Moreover, they help to turn hormones into active or inactive forms to ensure that the hormones reach the correct destination within your body. This enables your body to easily get rid of excess hormones and prevent toxicity.

Furthermore, they help to combat sugar cravings that support weight loss and promotes hormone imbalance. Consume B-complex supplements with 25-50 mg of vitamins B1, B2 and B5 after your breakfast for best results.

4.Vitamin D3

Low levels of vitamin D in the body can lead to impaired sugar metabolism, high blood pressure and unhealthy cholesterol levels along with the risk of several other diseases. It’s hard to believe but the majority of the women don’t get enough vitamin D, even those living below the equator. It is an essential component that your body needs.

However, before you buy any vitamin D supplements, it is always recommended to get your vitamin D levels tested and then take the supplements as recommended. Generally, 1,000 IU daily is considered a safe quantity but those with low levels may be prescribed as much as 5,000 IU.

5.Magnesium

Magnesium plays an important role in many processes within a woman’s body. If in a deficit, it can result in anxiety, constipation, and sore muscles. Buy some magnesium supplements and start with 100 mg a day and go up to 200 mg to 800 mg at max. If you hate oils, there are supplements that come in powdered form.

6.Whey Protein

Nonetheless, one of the most popular supplements for athletes also found in milk. It digests quickly and contains branched amino acids that help in muscle growth. As soon as it hits the stomach, it releases amino acids into your bloodstream that not only fuel the muscles during workouts but also repairs them after the training. Other than grooming your muscles, it also helps in overall body recovery.

7.Creatine

Muscles need creatine to get quick energy in the cell. This makes your workouts more effective and last longer. It also increases hormonal levels that result in more muscle mass and forcing the muscle cells to stretch.

8.Arginine

It’s quite rare that you see any women consuming arginine supplements. It helps to create nitric oxide which is a gas that functions as a vasodilator. This promotes insane muscle pumps, increases the flow of fluid, oxygen and nutrients to the muscles and builds up their strength and mass.

9.Beta-Alanine

Beta-Alanine supplements help to create carnosine as your body itself is not able to create its own supply of beta-alanine. It dramatically increases of muscle mass, strength, and endurance. A very authentic study tells that women who consume beta-alanine supplements are more likely to develop muscle mass as compared to those who don’t.

10.B Complex 100

An essential vitamin that derives energy from the nutrients you eat and help in making those workouts longer and effective. It’s better to consume 100mg of B Complex 100 supplement half hour before your workout so it can react in the body and build up the energy required to carry you through.

 

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