If you’re between 20 and 40 years old or approaching menopause, you don’t want to miss this article about the top supplements that will be your ideal partner on your journey to a perfect body and good, energetic health.
Many women put in noticeable effort doing workouts and sticking to diets but see only slight progress toward their desired results, Supplements and vitamins play a vital role in improving your daily performance and speeding up your results to an ideal body. Here are the most important and how to take them:
First: iron
Iron is an important mineral for the body. Its balance ensures good health and it’s part of enzymes, proteins, and blood formation.
Recent French studies showed that sporty women are more likely to have low iron levels which affects their performance during exercise and causes fatigue and lethargy. In a study with 200 women given 80 mg of iron daily for 12 weeks, 50% felt better overall and stopped feeling tired. In another group, sporty women took 100 mg of iron for 8 weeks and showed better overall activity and increased running speed by 2 miles faster than usual.
It’s important to know that iron should be taken after a ferritin serum test to check blood levels. Then the doctor or specialist sets the daily dose.
Secondly: Caffeine
Caffeine is one of the most popular general stimulants and is naturally found in coffee beans and tea leaf extracts.
Besides its benefits as a stimulant we take right after waking up, many studies from Harvard and other French research centers on aging show caffeine’s effect especially on women. It lowers their risk of depression by 20%, and it helps prevent breast cancer by reducing estrogen levels.
You can consume 100 to 200 mg of caffeine daily through drinks like coffee or caffeine pills before gym workouts, which will boost effectiveness.
Thirdly: Calcium
Calcium is a very important mineral especially for women. It works as future protection against osteoporosis and also helps reduce pain and symptoms before menstrual periods.
If you’re approaching menopause and stopping menstruation, it’s essential to get enough calcium to ease muscle cramps and keep your bone mass dense.
Your daily calcium needs range between 1000 mg and 2000 mg. Make sure to take a supplement with the right amount for you.
To ensure better absorption and effectiveness of calcium, some doctors recommend taking vitamin D from 500 to 2000 units.
Fourth: Fish oil
Available as omega-3 capsules, fish oil is an essential supplement rich in healthy fatty acids. It also helps burn fat and boosts body activity.
It is advised to take a 2g dose of fish oil three times a day with meals.
Fifth: Vitamin B complex 100
An important vitamin for muscle building and overall body activity. It supplies energy and oxygen needed for body tissues. It helps improve protein digestion and absorption properly and provides folic acid needed for pregnant women and the fetus in early pregnancy months.
The body needs 100 mg of vitamin B complex daily to meet its daily requirement.
Sixth and last: Vitamin C
It's one of the essential vitamins for body health, immunity, and skin. It contains antioxidants involved in making body hormones, collagen, and various amino acids. It helps improve muscle performance and strength.
The daily dose needed is about 1000 mg twice with meals.
