Along with a great multivitamin and probiotic, all active women should take:
Even though exercise is essential to great health and a form of “good” stress, it is still a stress that we active women put on our bodies. This stress needs to be counteracted with good nutrition, plenty of sleep and a few added supplements to keep ourselves in balance.
Aerobic exercise, such as running, and weight-bearing exercise, such as strength training, create micro fractures in our bones. The micro fractures trigger our body to rebuild bone by recalcifying the micro fractures. But if you are deficient in calcium, your body will not be able to respond. Calcium, along with co-factor vitamin D, supports recalcification. Calcium is also crucial for muscle contraction. So with each heart beat and every breath you take, calcium is used. Every movement your muscles make utilizes calcium. If your body does not have enough calcium available, it will leach it from your bones and teeth. But as with everything in life, the amount of calcium you need is a delicate balance and you need to get your blood tested to make sure you do not have too much in your system. But in general, if you are active and do not have too much calcium, I suggest taking at least 1000mg of calcium every day.
Vitamin D deficiencies can cause muscle wasting, muscle weakness, chronic pain, and heart disease. Studies have shown that people with low levels of vitamin D are more susceptible to illness during cold and flu season. Anyone who has ever suffered from a cold or flu knows how it can drain you and derail your exercise regimen, so take 2000-3000 IU of vitamin D daily.
Magnesium is the most commonly depleted mineral in the body, especially when the body is under stress. It is a natural muscle relaxer and is a co-factor in almost all of the biochemical processes in the body. Magnesium deficiency impairs the contraction and relaxation of skeletal muscle and smooth muscle. It also inhibits your body’s absorption of calcium. Magnesium and calcium should be taken together in a 2:1 ratio. So if you take 1000mg of calcium, then take 500mg of magnesium along with it.
Are you getting enough fish oil every day? Omega 3s are anti-inflammatory and supportive of cardiovascular health. They promote healthy circulation by improving blood flow to muscles during exercise. Studies have shown that regular consumption of 2 grams of omega 3s every day will reduce body fat independent of exercise. So by combining omega 3s with regular exercise, you will increase your overall fat loss.
Resveratrol allows the body to handle stress effectively and is a powerful anti-oxidant. Do you remember learning about mitochondria in science class? Perhaps you learned that they are the “powerhouse” of the cell. Mitochondria are cell structures that produce ATP – the energy for all the organs and biochemical processes in the body. ATP gives your muscles energy to allow you to exercise longer and harder. Resveratrol supports healthy mitochondrial production which leads to greater overall benefits from exercise.
Of course, these are not the only supplements that an active woman needs. Remember to take a good multivitamin and probiotic daily. Together this supplement regiment will help de-stress and support the body, keeping you strong and active!