Attention all active women and dedicated athletes! Are you looking to optimize your health and enhance your performance? Look no further, because we've got the scoop on the 9 essential vitamins and supplements that all women should be taking. Whether you're a seasoned athlete or simply seeking to lead a more active lifestyle, these nutrients will help fuel your body for success. So let's dive in and discover how proper nutrition can take your fitness journey to new heights!

Experts agree that some vitamins and minerals can come from supplements, but for the most part, these important nutrients should be obtained from food. Supplements are not meant to completely replace your diet, but to bridge the gaps when you’re not able to eat a balanced diet on your own. Female athletes and active women require ample nutrition for optimal health and performance.

B vitamin Complex

B-vitamins are essential water soluble vitamins that play pivotal roles in cellular function and energy metabolism. Numerous clinical studies have demonstrated that B-vitamins can greatly benefit energy metabolism, neurological function, neural inflammation, and oxidative stress. Most B-vitamins remain stored in the body, meaning you must acquire them from your diet or supplementation.

Supplementing with a B-vitamin complex is very beneficial for women, especially since it contains biotin (vitamin B7), vitamin B6, vitamin B12, and folic acid (vitamin B9).3 Folate as well as vitamin B12 functions as a coenzyme in the development process of DNA, red blood cell synthesis, and amino-acid metabolism. Folate is crucial in preventing anemia, which can lead to serious health issues such as the increased risk of cervical, colon, and brain cancer.4 Folic acid before and during pregnancy can help prevent serious birth defects according to the CDC.

Krill Oil (Omega-3)

Omega-3s also known as essential fatty acids (EFA)s have a heap of health benefits. The body requires EFAs for optimal health, but cannot make these essential fatty acids on its own. EFAs are "essential" meaning, these types of fats must be consumed in your diet or obtained from a dietary supplement, such as krill oil. The human body requires both groups of EFAs (omega-3 and omega-6), to survive, however, the typical modern-day diet is much higher in omega-6 fatty acids than omega-3, making supplementation critical to your overall health. In fact, anthropological evidence suggests that the average western diet contains a ratio of 16:1 omega-6 to omega-3, with 98% of all Americans below the general requirement of omega-3 intake. Too much omega-6 can be pro-inflammatory and lead to serious health issues such as increased blood pressure and risk for stroke or heart attack. Without consuming foods such as avocados, walnuts, or seafood like salmon on a regular basis, you won’t get the adequate amounts of the omega-3 fatty acids that you need.

Omega-3 benefits brain function, joint health, and heart health significantly. But why krill oil? What's the catch?

According to an article by Medical News Today, krill oil naturally contains a powerful antioxidant called Astaxanthin which has been proven to help reduce the signs of aging and benefits skin health. Astaxanthin helps reduce free radical damage, which can cause skin damage and wrinkles. Free radical damage is also caused by exposure to ultra-violet light, so having high concentrations of omega-3’s in krill oil helps reduce the appearance of lines and wrinkles.

There is evidence that supplementing 500mg of krill oil once daily can improve your skin's elasticity, reduce wrinkles, and reduce age spots.

Additionally, research has shown that krill oil can reduce PMS symptoms, such as acne, upset stomach, bloating, fatigue, insomnia, diarrhea, headache, backache, food cravings, joint pain, poor concentration, poor memory, mood swings, anxiety, and depression, in addition to slowing the aging process. As a result of its powerful anti-inflammatory properties, krill oil can significantly reduce or even eliminate PMS symptoms.

The reduction of physical symptoms will also have a positive effect on emotional health. It isn't hard to figure out that if you aren't in pain, get better sleep, or have a good complexion, you'll be happier. As a result, omega-3s can also help with mood swings during menstruation, since they increase dopamine and serotonin production at the same time as depression.

Vitamin D3 

Classified as a pro-hormone, vitamin D is unique in the fact that it does not act as a vitamin at all. Vitamin D is synthesized through your skin after exposure to sunlight and regulates a host of different biological functions such as inhibiting cellular proliferation, inducing terminal differentiation, stimulating insulin production, and building strong bones. Without a sufficient amount of vitamin D in your diet, only 10-15% of dietary calcium and about 60% of phosphorus are absorbed. But vitamin D is not just healthy for your bones – research suggests that vitamin D may be vital in preventing many serious long-term health problems. Several studies show that vitamin D can aid in decreasing the risk of heart disease, improving mood state and depression, decreasing muscular pain, and improving immune health.

DIM (diindolylmethane)

There are cruciferous vegetables such as broccoli, bok choy, brussel sprouts, cabbage, and kale that contain indole-3-carbinol (I3C) or DIM. By detoxifying the body and regulating hormones, DIM is one of the best supplements for women and supports hormone regulation, thyroid function, and PMS symptoms.

By blocking an enzyme that converts testosterone into estrogen, DIM converts ‘bad’ estrogen into ‘good’ estrogen. A higher level of good estrogen is associated with lower body fat, more muscle mass, better collagen in the skin and joints, healthy bone density, and stronger antioxidants that defend the body from free radicals. PMS, fibroids, endometriosis, water retention, and low sexual drive are all associated with bad estrogen.

Testosterone, contrary to popular belief, is actually the most active female hormone in the body. This is why DIM is one of the best essential nutrients for women.

ZMT

A natural herbal supplement packed with vitamins and minerals that improve women's health, ZMT is a powerful herbal supplement. ZMT contains zinc, magnesium, vitamin B6, and natural testosterone-boosting ingredients such as DIM, fenugreek, rhodiola, and tongkat, so it can aid in improving sleep, boosting energy, improving strength, promoting a positive mindset, reducing stress, maintaining a healthy sex drive, and enhancing your quality of life.

In both men and women, testosterone is a very powerful hormone. Women, however, are much more sensitive to androgens than men, so their testosterone levels can differ. Testosterone is the most abundant biologically active hormone in women. Boosting testosterone levels can improve a positive attitude, elevate mood, mindset, and increase sexual desire.

One of the main ingredients in ZMT, magnesium helps calm the nervous system and “normalize hormones” mainly progesterone. As a result of magnesium, the smooth muscle tissue of the uterus is regulated and prostaglandins that cause period pain are reduced. By supporting the CMOT enzyme, magnesium facilitates estrogen clearance and hormone regulation.

One of the key ingredients in ZMT is zinc, which plays a vital role in hormone balance, production, regulation, and reducing PMS symptoms. As zinc and magnesium work together to produce estrogen and progesterone, they may also balance mood and vitality, which may play a vital role in fertility.

Protein collagen 

Collagen is a robust structural protein that is found in the connective tissues of our bodies. Collagen contains amino acids not typically found in the average American diet, such as glycine, proline, and hydroxyproline, which can help rebuild and repair joints, bones, muscle tissue, and support healthy hair, nails, and skin elasticity. Like most essential vitamins and minerals, the body’s natural collagen production declines as you age, dropping around 1% each year after your mid-twenties. With the gradual decline in collagen production naturally comes an acceleration in the aging process, affecting specific signs of aging such as wrinkles, saggy skin, and even cellulite.

Greens & Reds

The Daily Recommended Intake of Fruit and Veggies can be a very challenging task. But what if you could drink all of your power-packed greens and antioxidant-filled reds with one small scoop and 8 oz of water? Greens and Red Powders do just that. They are rich in vital phytonutrients, vitamins, minerals from superfood ingredients like chlorella, spirulina, wheatgrass, pomegranate, and blueberries so that you can get the ingredients you need to power your active lifestyle.

There are a variety of potent and nutrient-rich dehydrated vegetables, super greens, and blue algae that make up green powders, like spirulina, chlorella, and wheatgrass. In addition to anti-inflammatory and nitrate-rich ingredients like pomegranate, beetroot, raspberries, and blueberries, green powders may also include antioxidant blends.

Vitamins, minerals, and phytonutrients in greens and reds include B-vitamins, vitamin A, vitamin K, iron, calcium chlorophyll, and omega-3 essential fatty acids, which contribute to overall health and wellness.

However, finding a high-quality greens and reds supplement can be quite challenging. It's estimated that 90% of greens and reds powders are under-dosed, meaning that they don't contain enough nutrient-rich super greens and antioxidant-rich reds to make a substantial impact on your health. Studies suggest that you need at least 500-3,000mg per ingredient to reap any proposed health benefits. When searching for greens and reds supplement, ensure it's proprietary blend free and contains adequate doses - to have a positive impact on your health.

Probiotics

During the past decade, researchers have found that your digestive system is filled with up to 40 trillion microbes, collectively known as your gut microbiota. This tiny army of healthy bacteria supports your body's ability to digest and absorb key nutrients from the food you eat which literally powers every human biological function. If you don't adequately absorb nutrients from the food you eat, then your body will not obtain the key vitamins and minerals it needs in order to perform those biological functions efficiently.

Studies have shown that probiotics enrich gut health, aid digestion, support weight loss, enhance mood, and improve cognitive function.

Probiotics can help with PMS symptoms. About 5–8% of women suffer from severe premenstrual syndrome (PMS); most of these women also meet the criteria for the premenstrual dysphoric disorder (PMDD).6 Probiotics have been shown to positively influence mood symptoms including many of the ones expressed prior to menstruation. Probiotics can also reduce inflammation and oxidative stress by positively influencing your immune response to hormonal changes within the body.

Turmeric Spice 

One of the oldest known herbal remedies for holistic medicine in human history, turmeric has been used in Ayurvedic medicine for over 4,000 years. Turmeric, specifically curcumin, has powerful anti-inflammatory effects, promotes joint health, mobility, and can ease minor aches and pains, according to recent studies.

Research has shown that curcumin is a highly active molecule that modulates the inflammatory response by inhibiting the production of inflammatory cytokines, which is one of the major benefits of turmeric.

Turmeric supplements can help reduce chronic inflammation, protecting you from chronic diseases such as cancer, heart disease, and ulcerative colitis.8 By proactively supplementing turmeric, you can help reduce chronic inflammation.

Several studies have recently been initiated to define turmeric’s unique role and mechanism of action on arthritic pain, specifically joint inflammation and mobility by reducing joint swelling. Curcuminoids are shown in preliminary studies to reduce joint swelling and inflammation by 48%, contributing to anti-arthritic effects.

Takeaways From The Best Vitamins For Women

A well-balanced and nutritious diet, full of dark leafy greens, lean proteins, healthy fats, and quality carbohydrates is always preferred to get vital and key nutrients into your diet. But let's face it, with the hustle and bustle of your busy professional, non-stop lifestyle, running from task to task can cause some major eating constraints. Supplements can help nutritional inconsistencies and gaps, to ensure you're getting vital and key nutrients, to enrich your health and happiness. Incorporate a few of these daily vitamins and supplements and put yourself first, to help optimize your health and wellbeing.