The dietary supplement industry is booming. In fact, it’s on track to reach $278.02 billion by the year 2024.
The supplement industry targets all active individuals, but there are also many supplements that are advertised specifically to women. With so much information coming at you from every direction, it can be hard to tell which supplements are the real deal and which ones are just snake oil.
If you’re not sure what you should be taking, keep reading. Listed below are ten of the best workout supplements for women.
Whether you want to lose weight, gain muscle, or just optimize your exercise routine, these supplements will help you accomplish your own unique health and wellness goals.
1. Whey Protein
The body digests whey protein and sends amino acids to the muscle tissue very quickly. This makes it a great post-workout recovery supplement.
Whey protein also contains peptides that can improve blood flow to your muscles. This helps them receive more oxygen and nutrients when they need them most.
You can also consume whey protein before a workout. Since it digests quickly, you don’t have to worry about it upsetting your stomach or make you feel weighed down while you exercise.
Creatine is necessary for providing your cells with energy. It is naturally present in the body, but it can become depleted quickly when you’re exercising.
Creatine supplementation can help you push harder during your workouts. This, in turn, allows you to see better results, especially if you’re trying to gain muscle and increase your overall strength.
3. Fish Oil
Fish oil is another great recovery supplement. It’s loaded with omega-3 fatty acids, which help reduce inflammation and speed up healing.
Fish oil supplements can also “turn on” the genes that stimulate fat burning in the body.
No matter what your goals are, fish oil is a good supplement to include in your regimen, especially since most women’s diets tend to be deficient in omega-3s.
Conjugated linoleic acid (CLA) is an omega-6 fatty acid that helps the body burn fat while also promoting muscle growth and strength gains.
CLA boosts the metabolism, and it seems to be especially beneficial for promoting fat loss during sleep and sparing muscle tissue.
Of course, CLA will not just burn body fat for you (although that would be nice). You still need to make sure you’re eating well and exercising regularly. CLA can give you a nice boost, though.
Calcium is an essential mineral that plays a number of important roles in the body. It promotes strong bones and teeth, but it’s also needed for proper muscle contraction.
Calcium supplementation may also promote fat loss. Researchers have found a connection between sufficient calcium intake and lower body fat levels.
Calcium can also help minimize PMS symptoms like fatigue, depression, and appetite changes in women. When these symptoms are reduced, you may feel more up to going to the gym and less inclined to overindulge in unhealthy foods.
6. Vitamin D
You need vitamin D to absorb calcium properly. Make sure you’re taking vitamin D along with calcium to get the greatest benefits.
Vitamin D is also necessary for proper immune system function, and it interacts with certain receptors on the muscle fibers. This interaction can activate genes that increase muscle growth and muscle strength.
Iron is another essential mineral. It’s part of a variety of proteins, and it’s necessary for healthy red blood cells. Without healthy red blood cells, it’s hard for the muscles and other tissues of the body the get adequate oxygen and nutrients.
Many women are iron deficient, so it’s a great supplement for women who want to perform well in the gym and see the best results from their workouts.
It’s important to get your iron levels tested before you start taking iron supplements, though. Consuming too much iron can cause iron toxicity, a dangerous condition that can seriously offset your health.
8. B-Complex Vitamins
B-complex vitamins help you ensure you’re getting sufficient amounts of all the B vitamins. B vitamins are necessary for a healthy metabolism and maintaining good energy levels.
Some of the B vitamins that women are most likely to be deficient in include:
Look for a B-complex vitamin that contains all of these essential vitamins.
9. Vitamin C
Vitamin C promotes a healthy immune system. But, it’s good for much more than just fighting off colds.
Vitamin C is an antioxidant that helps prevent oxidative damage caused by free radicals. This damage negatively affects the health of your cells. It can also slow down the recovery process and cause inflammation throughout the body.
Vitamin C is also necessary for hormone synthesis, amino acid synthesis, and collagen production, all of which are important for women who want to look and feel their best.
Beta-alanine is an amino acid that helps create carnosine. Carnosine is a protein building block that’s necessary for increasing muscle mass, endurance, and strength.
Beta-alanine is effective on its own or paired with creatine. It can help women who want to increase muscle mass and burn body fat.
How to Choose High-Quality Workout Supplements for Women
These ten workout supplements are great for women who want to reach their health and fitness goals faster. But, in order to see the best results, you need to make sure you’re buying high-quality supplements.
When shopping for supplements, try to buy exclusively from reputable sellers — like RUI-Products — that test their products and guarantee their quality and effectiveness.
Check the ingredients label, too, and avoid supplements that contain a lot of fillers or additives (sugar, gluten, artificial colors, artificial flavors, etc.).
Want More Health and Wellness Advice?
These ten workout supplements for women will help you get in shape and feel your best before, during, and after exercising.
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