health

5 supplements women should be taking to get lean

By Sangeeta Kocharekar December 12, 2016
SUPPLEMENTS

These are the most important supplementation active women can take

As women, our bodies can do some pretty amazing things. From working hard to support ourselves to creating life, raising children, and supporting our families – we have a lot on our plate and it can be hard to look after ourselves as well as we should. Without proper nutrition, we can cause deficiencies which leave us tired and stressed and not being able to do all of these amazing things. This is where supplementation can help.

Many women underestimate the benefits of supplementation on optimising overall health and wellness. From boosting energy and improving weight loss to preventing disease, supplements can help us target and allow our bodies to work efficiently and effectively. Women have specific nutritional requirements and health concerns at different stages of life and it is ideal to choose supplements that target those specific needs.

We asked Holly Louise, The Fit Pharmacist, which supplements are most important for active women to take. 

1. Multivitamin

Don’t forget your multivitamin! The demands of everyday life can be stressful, especially taking care of family, working, and exercising. The purpose of a multivitamin is to bridge nutritional gaps in our diet. This helps to support against the possibility of deficiencies in some of the other vitamins and minerals that can result from lack of food variety or reduced calorie intake, as well as increased vitamin loss from exercise. Being deficient in many of these micronutrients can lead to low energy levels and impair muscle growth, strength and fat loss.

For best results, Holly recommends a multivitamin that has 100% of the recommended daily intake (RDI) of B group vitamins as they can assist with energy production and are essential for a healthy metabolism.

2. Protein powder

PROTEIN POWDER

When it comes to muscle gain and fat loss, protein is the king of nutrients. Protein has been proven to help weight loss by boosting metabolism and reducing hunger and appetite. Whey protein does not make women “bulky”, instead it can help women increase fat loss, while preserving lean muscle mass. It can also help to build lean muscle and improve workout recovery when used in conjunction with a resistance training program. Whey protein is ideal, however if you have issues with lactose intolerance then plant-based proteins are still highly effective.

Holly recommends Body Science Hydroxyburn Lean5 protein for women which contains 5 premium proteins as well as prebiotics and digestive enzymes.

3. Vitamin D 

Vitamin D is a fat-soluble nutrient and is one of the 24 micronutrients essential for human survival. Due to the increasing rates of vitamin D deficiency and the implications, supplementation is encouraged if optimal levels are not present in the body. Evidence has shown that vitamin D supplementation can signal receptors in your brain to keep hunger and cravings in check, as well as increase levels of the mood-elevating chemical serotonin. It can also increase insulin sensitivity and decrease insulin resistance and optimises your body's ability to absorb other important weight-loss nutrients, such as calcium. Vitamin D supplementation has many other health benefits, including increased cognition, immune health, bone health and well-being.

4. Fish Oil

FISH OIL

Fish oil is rich in omega-3 fatty acids which include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). We cannot produce these in our bodies so it is essential that we receive them through our diet or supplementation. Omega-3s provide a vast array of health benefits including assisting in the treatment of various heart diseases, high cholesterol, depression, anxiety, ADHD, weakened immune system, cancer, diabetes, inflammation, arthritis, IBD, AIDS, Alzheimer’s disease, eye disorders, and ulcers. It also helps aid weight loss, healthy pregnancy, fertility and skin care. Ensure that you choose a supplement with a high concentration of EPA and DHA and that has purity and sustainability certifications.

5. Probiotic

Probiotics are “good” bacteria that line our digestive tracts and support our body’s ability to absorb nutrients and fight infection. It’s important to note that there are different types of strains of probiotics. Certain strains of probiotics support immunity, others digestion, and some even help to regulate weight and balance hormones.

Like this? You'll love these...

Vitamins 101: The supplements you need (and the ones you don't)

This is what personal trainers wish you knew about health and fitness

Celebrities reveal their secret fitness moves

Smooth Mrec