Supplements for Women: Reach Your Wellness Goals

Many different supplements out there claim to be the best for women. But how do you know which ones work? Vitamins and minerals are essential for good health, and specific ones can help improve energy levels, immunity, and bone health. Multivitamins are an excellent way to get all the essential nutrients you need, but they're not always necessary if you eat a balanced diet. If you are deficient in any specific vitamins or minerals, supplements can help correct the imbalance.

Here's a look at some of the most popular supplements for women and how they can help you reach your fitness and wellness goals.

Protein powder

Protein powder is a great way to get an extra protein boost into your diet. Protein is essential for muscle growth and repair, so it's important to make sure you're getting enough if you're trying to build muscle or lose weight. Whey protein is a good choice for protein powder because it's easily absorbed by the body and has a high biological value, meaning it contains all the essential amino acids your body needs. Look for a protein powder that contains at least 20 grams of protein per serving, and be sure to mix it with water or milk, so you get the full benefit.

Creatinine

Creatinine is a substance naturally produced by the body because of muscle metabolism. It is typically excreted in the urine but can also be found in small amounts in the blood. While creatinine is not an essential nutrient, some believe it has health benefits. Supplementing with creatinine can improve athletic performance, build muscle mass, and reduce recovery time after exercise. However, there is currently no scientific evidence to support these claims. One study found that creatinine supplementation did not affect muscle mass or strength in healthy young adults. Until more research is conducted, it is difficult to say whether creatinine offers any real benefits. If you are considering taking a creatinine supplement, speak to your doctor to see if it is right for you.

Probiotics

Probiotics are live bacteria like the ones that naturally live in your gut. They're often called "good" or "helpful" bacteria because they help keep your gut healthy. Probiotics are available as supplements and foods that contain live, active cultures. They can also be taken as powder, capsules, or liquids. You can find them in some fermented foods like yogurt, sauerkraut, kimchi, and kefir. Some studies suggest probiotics may help with several digestive disorders, including irritable bowel syndrome (IBS), Crohn's disease, and ulcerative colitis. Probiotics may also help with skin conditions such as eczema and vaginal and urinary health. They may even boost the immune system. More research is needed to confirm these potential benefits. Probiotics are generally considered safe for most people, but some may experience side effects such as gas, bloating, or diarrhea. If you're considering taking a probiotic supplement, talk to your doctor first to see if it's right for you.

Iron

Iron is important for carrying oxygen to the muscles, so iron supplements can benefit athletes or women who are pregnant or have heavy menstrual cycles. Iron is also essential in making certain hormones and connective tissue. Women need varying amounts of iron throughout their lives, and it can be found in lean red meat, spinach, tofu, oysters, and canned tomatoes.

Folic acid (vitamin B9)

Folic acid helps your body make new blood cells, can prevent certain birth defects, and helps prevent premature birth and low birth weight. Folic acid can be found in spinach and other green leafy vegetables, orange, whole grains, and nuts. Women who are pregnant or might get pregnant must have at least 400-800 mcg of folic acid daily.

Calcium

Calcium is another nutrient that's essential for strong bones and teeth. It's also vital for nerve function and muscle contraction. Women need more calcium than men, so it's essential to make sure you're getting enough if you're trying to help women stay healthy. Your body stores calcium in your bones, and if you are not getting enough calcium in your diet, your body will take it from the bones, making them weak and potentially leading to osteoporosis. You can find calcium in yogurt, milk, 100% orange juice, canned salmon, and dark green leafy vegetables.

Fish oil (Omega-3 fatty acids)

Fish oil is a good source of omega-3 fatty acids, which are important for heart health, brain function, and immunity. Some fish oil products are also approved by the FDA as a prescription to help lower triglyceride levels. Look for a fish oil supplement that contains both EPA and DHA, as these are the most beneficial for health. Omega-3 fatty acids can be found in fish, especially salmon, tuna, mackerel, herring, and sardines), and nuts like Flaxseed, chia seeds, and walnuts.

Vitamin B-12

Vitamin B-12 is essential in making red blood cells and the cells in your brain. This vitamin can be found in milk, eggs, nutritional yeast, veggie burgers, and fortified foods.

Do supplements work?

Many supplements on the market claim to be effective for various purposes, but not all of them work. Some of the supplements' most popular supposed benefits include weight loss, improved athletic performance, and better cognitive function. However, many of these claims are not backed up by scientific evidence.

One study found that only about a third of popular supplements have any evidence to support their claims. This means that many people are wasting their money on products that don't do anything. Some of the most common ineffective supplements are weight loss, bodybuilding, and memory enhancement. Many so-called "natural" supplements are nothing more than unproven herbs and plant extracts. In general, it's best to be skeptical of any supplement that claims to have miraculous effects. If you're considering taking a supplement, it's always a good idea to talk to your doctor first. They can help you determine whether a particular product is likely safe and effective for you.

Be sure to speak with your provider or a dietician if you are considering taking supplements.