The Essential Supplements for Women
Last Saturday, August 3, 2013 I published a post: “The Five Essential Supplements for Men.” That blog received a good response and naturally begged the question: What about the essential supplements for women who are into fitness training? With that said, all women should read the blog last week of the five essential supplements for men as they too should be taking a Multivitamin, Omega 3s, Whey Isolate and Casein Protein Blend like the men. However, all women should also add the Calcium, Vitamin D and should substitute L Carnitine instead of taking L-Glutamine like the men. Here are the reason why women should take these supplements:
- In addition to a women’s multivitamin, many healthcare practitioners now recommend, extra calcium and vitamin D, because it’s tough to squeeze the right amounts of these into your diet every day. A good multivitamin and omega 3’s combined with calcium and vitamin d is linked to health benefits, ranging from lower risk of cancer and heart disease to better mood.
- Calcium is crucial for strong bones— especially for women, who are five times more likely than men to develop bone-weakening osteoporosis. According to the USDA, pre-menopausal women under 50 need about 1,000 mg a day; those over 50 or who’ve gone through menopause need 1,200.
- Vitamin D aids in calcium absorption (which is why it’s often added to milk), so look for supplements that combine the two, or be sure to take your D and calcium pills at the same time.
- L Carnitine with omega-3 fish oil is one of the simplest things you can do to lose weight and raise your energy levels. The cool thing about carnitine is that by elevating the amount of carnitine stored in your muscles, you will see improvements in your quality of life. Fat loss and more energy are two of these benefits, but taking carnitine is known to improve work capacity, increase performance, speed your recovery from intense exercise, and make your brain work better. It will also prevent oxidative stress that leads to longer term health problems such as cardiovascular disease, diabetes, and chronic inflammation.