Sports vitamins for women: rating of the best complexes

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Sports activities increase the female body’s need for a balanced amount of vitamins. To compensate for the resulting deficiency, vitamins for women have been developed - sports supplements, which contain useful nutrients in an accessible form for absorption.

Vitamins for active women.

What are the benefits of women's sports vitamins?

Vitamins for women are very important not only for general well-being, health and functioning of all internal organs, but also for beauty, youth and longevity. And when we are talking about athletes, in this case the consumption of special vitamin complexes is simply necessary so as not to deplete the body with grueling loads.

What are the benefits of taking special vitamin complexes for female athletes? First of all, such complexes help to increase energy and performance, thereby improving the effect of training, and it does not matter whether it is aimed at gaining mass, losing weight, or increasing athletic performance. Otherwise, complexes of women’s vitamins for athletes contribute to:

• Strengthening the immune system.
• Acceleration of metabolic processes.
• Hormone synthesis.
• Optimization of oxidative processes.
• Destruction of fat cells.
• Providing energy both during training and throughout the day.
• Tissue regeneration.
• Strengthening the nervous system.
• Strengthening the cardiovascular system.

Solgar

Solgar Vitamin (USA) is rightfully considered one of the best Omega-3 supplements There are different dosages of this supplement:

— OMEGA-3 700

— OMEGA-3 950

— OMEGA-3 fish oil concentrate

Each supplement has its own dosage of Omega-3 PUFAs (from 500 mg to 1000 mg), as well as the dosage of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Here the choice is yours as to what dosage to purchase, but you don’t have to worry about the quality, no matter what dosage you choose, the quality will be 100%.

Also good and high-quality Omega-3 fatty acid supplements are:

Optimum Nutrition Fish Oil Softgels

Now Foods Omega-3

Natrol Omega-3

Unique and Norvesol

Ingredients: natural salmon oil 450 mg;
omega-3 polyunsaturated fatty acids at least 25% Composition: Omega-3 polyunsaturated fatty acids (115 mg), of which: EPA - 42.0 mg DPA - 37.5 mg DHA - 25 .0 mg Natural vitamin E - 0.75 mg The last 2 companies are represented on the Russian pharmaceutical market. They are considered one of the best. Here, I cannot say with 100% accuracy that this is really true, since I have not tried them myself, but according to the reviews of many people, I have heard that they are quite good.

In general, the latest research conducted on Omega-3 pharmacies suggests that the dosage of fish oil in capsules is so small that in order to reach your daily requirement, you need to eat almost half a package of this supplement. And it turns out that the usual packaging is barely enough for a couple of days. This is not to mention the fact that there is no control over the production of fish oil and Omega-3 in the domestic pharmaceutical industry, since this supplement is not considered a medicinal product...

If we talk about my experience of consuming pharmaceutical Omega-3, I can say the following.

I once bought the well-known company Omega-3 Doppelgerz and personally I didn’t like them. I did not feel any positive changes in my general condition of the body. At that time, I did not take any additional supplements or vitamins, so I can say that the effect of using these Omega-3s was absolutely zero. By the way, I heard that Doppelhertz is very often counterfeited. Perhaps I just fell for this fake... I can’t say this with 100% confidence, but for myself I definitely decided that I would no longer buy pharmaceutical Omega-3s.

How to choose the right sports vitamins for women

The best vitamin complexes for women are those whose composition is most well balanced. They must contain microelements and, of course, such sports supplements must have optimal doses of each component, calculated in accordance with age characteristics (puberty, pregnancy or menopause).

And the age orientation of this or that complex is very important. There is a specific dosage for each age, so it is not recommended to use vitamin supplements that are not appropriate for the athlete’s age. You should also take into account the physiological state of the woman - pregnancy or lactation.

Vitamin B9 (folic acid) is considered to be the most important vitamin for the female body. This biological element is responsible for many body processes. At an early age, it is important for normal puberty, and subsequently folic acid is responsible for hormonal processes. B9 stops the onset of menopause and menopause. This vitamin also helps the body cope with depression and stress, and it also prevents disruption of the genitourinary system.

In vitamin complexes for women, this element can be considered basic and basic. The amount of this vitamin is also important. The optimal daily dose of folic acid for adults is 400 mcg per day. A lack of this element in the female body can lead to:

• Megaloblastic anemia.
• Infertility, in both sexes.
• Bad mood.
• Depression.
• Memory impairment.
• Insomnia.
• Constant fatigue.
• Nervousness.
• Causeless anxiety.
• Aggressiveness.

But an excess of this vitamin can cause unpleasant consequences. Large doses can lead to:

• Increased and causeless excitability.
• Insomnia.
• Irritability.
• Bitter or metallic taste in the mouth.

Vitamin D is responsible for youth and beauty . By the way, recently the value of this vitamin has been raised to the skies and removed from the list of vitamins, calling this biological substance a prohormone. In addition to external effects and a number of others, its most important effect will be to strengthen bones, which is extremely important for women of premenopausal age.

Sports complexes for women must contain biotin, vitamin C, B vitamins, calcium and iron.

Using the Opti-Women sports supplement from Optimum Nutrition as an example, you can see the extensive, balanced composition of a complex of vitamins and minerals for athletes.

The additive contains:

• Vitamin A.
• B vitamins (folic acid, thiamine, riboflavin, nicotinic acid, pantothenic acid, pyridoxine, biotin, cyanocobalamin).
• Vitamin C.
• Vitamin D
• Vitamin K
• Calcium.
• Zinc.
• Iron.
• Magnesium.
• Chromium.
• Molybdenum.
• Manganese.
• Iodine.

OMEGA-3 fatty acids

Next, we move on to consider supplements such as Omega-3 fatty acids. It is an indispensable assistant for any organism, and even more so for a training person.

What are Omega-3 fatty acids? I'm sure everyone has heard that you need to drink flaxseed oil, eat fatty fish, eat flax seeds, as they contain useful OMEGA-3, but many do not know what it is and why our body needs these Omega-3 fatty acids .

Omega-3 is a class of polyunsaturated fatty acids that are responsible for maintaining cell membranes for the synthesis of prostaglandins (lipid active substances), which regulate many important processes in the body, including: blood clotting and suppression of inflammatory processes.

The main reasons why Omega-3 fatty acids are needed by women and girls who are actively involved in sports:

1.Regulate the normal hormonal balance of women.

Very often, a malfunction in the hormonal system of women and young girls who decide at all costs to lose weight by summer or, even worse, by their birthday just a week before it, is problem No. 1. I have already written an article about what to do if a girl has lost her menstrual cycle after a low-calorie diet, if this topic bothers you, you can read it. So Omega-3 fatty acids in this matter are a very important assistant for all girls who thoughtlessly or out of inexperience and ignorance of all the principles of proper nutrition decided to lose weight on their own. By taking Omega-3, you can protect yourself from such problems and not have them in the future.

They have antioxidant properties and neutralize the effects of free radicals during sports (especially during aerobic sessions).

Girls who are very fond of aerobic activities (step, classical aerobics, dancing, etc.) or doing long-term cardio have an increased level of free radicals in the blood, which destroy healthy cells of the body and have a very detrimental effect on the vital processes of the entire body. This is due to the fact that during aerobic training we consume a lot of oxygen, part of which is used for the oxidation of fats, while the other part does not have time to oxidize, and as a result of this, toxic forms of oxygen are formed - free radicals. The body’s own antioxidant system fights them, but often with increased physical activity it is simply not able to cope, and that is why help in the form of Omega-3 fatty acids will come in handy.

Promote fat burning in the body by accelerating metabolism.

This factor naturally leads to weight loss.

They reduce sensitivity to insulin, slow down carbohydrate metabolism and reduce appetite.

Insulin is the enemy of fat burning, in simple terms. Its high concentration in the blood stops all lipolysis and the fat burning process. Consuming Omega-3 fatty acids helps reduce insulin sensitivity and also suppress appetite, making it easy for you to shed unwanted pounds without expecting it.

Suppresses the production of the stress hormone cortisol.

6.Increases the production of the hormone of happiness and good mood, serotonin.

Lower blood pressure.

Increases testosterone levels, which helps muscle growth, etc.

These are not all the beneficial properties of the Omega-3 supplement that it has in its arsenal, there are MUCH more of them! But these properties are good reasons why athletic girls need to include this wonderful supplement in their daily use.

Now let's move on to considering the best Omega-3 supplements (judging by my personal experience and analysis of the composition) that the domestic or foreign market provides us with.

Yes, by the way, it’s worth saying that high-quality Omega-3 fatty acids (1 g capsule) should contain no more than 30% fish oil, that is, 300 mg. If this number is higher, then the additive is SYNTHETIC.

Top best vitamins for women for sports and fitness in sports nutrition

1. Optimum Nutrition, Opti-Women.

1. Rainbow Light, Multivitamin. Energy boosting vitamins for women.

1. California Gold Nutrition Women's Multivitamin.

1. Nature's Way Alive Women's Multivitamin.

1. Solgar Female Multiple. Multivitamin complex.

1. Biotech USA Multivitamin for Women 60 tablets.

1. Myprotein Active WOMEN 120 tablets.

1. NOW Eve Women's Multi, 120 tablets.

Why are vitamin complexes needed?

Vitamin and mineral complexes provide a balanced amount of nutrients needed by the human body. Taking capsules or tablets helps provide the daily intake of various substances not received through food. It should be clear right away that vitamins for athletes are not a replacement for a complete, balanced diet, and are intended only to supplement it.

After intense physical exertion, the body needs full recovery. At the same time, the need for useful substances increases significantly. Additional intake of sports bioactive nutritional supplements (dietary supplements) promotes better recovery and prevents the development of various disorders - from problems due to a deficiency of a particular vitamin to overtraining syndrome due to insufficient recovery.

Female athletes should pay special attention to such supplements. In addition to the fact that vitamin complexes help increase the effectiveness of the training process, they also support the functioning of the reproductive system, preventing menstrual irregularities, which professional athletes often encounter

USN Women's Multi

A modern complex of multivitamins for women of all ages, which improves physical performance, mental ability, strengthens the immune system, replenishes energy reserves, and has an antioxidant effect. When you take the pills regularly, you even begin to lose extra pounds due to improved metabolism and normalization of hormonal levels. The condition of teeth, hair, nails and skin improves very quickly. The body is not just strengthened, it is rejuvenated, you feel lightness, which inspires and motivates you to get rid of daily stress, adjust your diet and add more physical activity. One capsule contains a lot of vitamins A, C, D, E, K, B, as well as calcium, magnesium, iodine, zinc and other additional components.