Best Multivitamins For Women That Train
Micronutrients are essential for a well-balanced diet, and even more so if you are working out and training. But what vitamins and minerals should you be on the lookout for?
Here are the top micronutrients for women that workout to ensure training and results are optimal, and to help manage various other aspects of fitness and health.
This mineral is important for supporting several facets of health. Iron can be obtained through a well-balanced diet including red meat, chicken, and dark green leafy vegetables, but for many active women cutting calories, sufficient iron amounts may be slightly harder to obtain.
Adding more iron-rich foods to the diet and supplementing with iron will help keep you feeling energized. Low iron intake can leave you feeling too fatigued and sluggish to workout. Women especially are at a higher risk for iron-deficiency anemia, which is when the body doesn’t have enough iron to produce optimal red blood cells, resulting in tiredness, shortness of breath, and even chest pain.1
Whether you eat meat or are a vegetarian, be sure to consume around 8 – 18 mg of iron per day2 to stay operating at optimal levels.
Vitamin C is a powerhouse micronutrient that is involved in and necessary for a lot of functions throughout the body that benefit both women that workout as well as sedentary individuals – it’s that diverse and crucial.
Vitamin C is involved in collagen synthesis3 and is used to help strengthen and repair tissues throughout the body. Vitamin C supplementation also lends itself as a particularly beneficial vitamin for helping strengthen bone mineral density.4 Maximizing bone support is ideal, especially for women who enjoy lifting weights, staying active, and who plan on maintaining a high level of fitness and activity into their later years. Due to vitamin C’s various benefits, it is one of the best vitamins for women that train, whether you are hitting the gym or squeezing in a work out at home.
Strive to get anywhere from 65 – 75 mg of vitamin C per day.5 Foods high in vitamin C include red peppers, orange juice, green peppers, broccoli, and strawberries.
Most notable for its involvement in supporting healthy, strong bones, calcium is also needed to help muscles, nerves, and the heart function at healthy levels6 which are extremely crucial to your workouts, post-exercise recovery, and your day-to day life.
Calcium is a great way for women to combat osteoporosis, which they are more likely to get than men.7 Strong, healthy bones will definitely help keep you exercising at your full potential and help minimize risk of injury and discomfort as a result of activity.
Research shows older women whose diets are higher in dairy intake are able to fend off age-related weight gain,8 another benefit of calcium that is especially appealing to women who are trying to build a lean physique.
Women should strive to get anywhere from 1,000 – 1,200 mg of calcium per day. Foods high in calcium include yogurt, mozzarella cheese, milk, and orange juice.9
Many of this vitamin’s benefits go hand-in-hand with calcium, and this is mainly due to the fact that vitamin D helps the body absorb calcium, but vitamin D offers additional fitness advantages on its own, too.
If you feel your muscles are weak or are suffering from bone pain, supplementing with vitamin D may offer some assistance.10
Go outside and get some sun, and throw some egg yolks, cheese, and fish into your diet to make sure you’re getting the recommended dietary allowance of 600 IUs per day.10
MORE IS NOT BETTER
The popular adage “the more, the better” is definitely not true in this instance. While vitamins and minerals play a big role in enhancing performance and daily function, they should not be consumed in excess. It is always best to stay within the daily recommended amounts.
Implementing a healthy diet can transform your workouts and results. Supplementing with vitamins and minerals can help fill in the micronutrient deficiencies to keep you operating at your fullest potential. The best vitamins for women that train can help micromanage health for an improved sense of well-being and even better workout results.
RECOMMENDED FOR YOU
- What is Iron-Deficiency Anemia. National Heart, Lung, and Blood Institute. NIH.
- Iron. National Institutes of Health: Office of Dietary Supplements.
- Boyera N, Galey I, Bernard BA. Effect of vitamin C and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts. Int J Cosmet Sci. 1998 Jun;20(3):151-8. doi: 10.1046/j.1467-2494.1998.171747.x.
- Morton DJ, Barrett-Connor EL, Schneider DL. Vitamin C supplement use and bone mineral density in postmenopausal women. J Bone Miner Res. 2001 Jan;16(1):135-40.
- Vitamin C. National Institutes of Health: Office of Dietary Supplements. NIH.
- Calcium and calcium supplements: Achieving the right balance. Mayo Clinic.
- What Women Need to Know. National Osteoporosis Foundation.
- Reviewed by Brunilda Nazario Calcium: Drink Yourself Skinny. WebMD.
- Calcium. National Institutes of Health: Office of Dietary Supplements. NIH.
- Elaine Magee, MPH, RD Vitamin D Deficiency. WebMD.