Vitamins are required to ensure the normal functioning of the body. Doctors and nutritionists emphasize their importance. They are especially important for women involved in sports.
- What vitamins are needed for women involved in sports
- Macro and microelements, minerals
- Vitamin A
- B vitamins
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
- Choline and Inositol
- Folic acid
- Rating of the best vitamin complexes for women
- Ultra women’s
- Eve Women’s Multi
- Vitime Woman Sport
- Vita-min plus
- Eve Women’s Multi
- Active woman
- Vita-Min Multiple Lady
- My Favorite Multiple Women
- Fitmiss balance
- Strong Woman Multi One-Per-Day
- Women’s reviews of the effectiveness of vitamin complexes
- Video about sports vitamins for women
What vitamins are needed for women involved in sports
When playing sports, a woman needs “sports” nutrition. It includes a complex of vitamins, micro and macro elements.
Depending on the sport, their number will depend, but some are always needed:
- Vitamin C is important and necessary, because it helps the protein to be properly absorbed, it contributes to the oxygenation of the whole body.
- Vitamin D increases stamina.
- B vitamins promote muscle gain.
- Vitamin A will increase the body’s resistance to disease and improve skin condition.
Some micro and macro elements can be beneficial on their own, while others need a comprehensive intake.
Macro and microelements, minerals
When a woman is actively involved in sports, her body needs not only a balance of proteins, fats, carbohydrates, vitamins, but also micro and macro elements. These elements perform many different functions. And since the body cannot synthesize them independently and in the right amount, you have to take it from the outside.
- Potassium is needed for muscle work, normalizes the water-salt balance.
- Calcium is found in the bones and is needed for muscle relaxation.
- Magnesium is needed for muscles, synthesizes protein for energy production.
- Sodium conducts nerve signals, contains normal water-salt balance.
- Phosphorus is essential for bones.
- Chlorine is needed for the proper functioning of the stomach and intestines.
- zinc is needed to produce testosterone (a hormone of joy);
- iron is involved in the movement of oxygen;
- copper – a participant in redox reactions;
- iodine is necessary for the thyroid gland;
- Selenium is needed by the muscles and the thyroid gland.
Trace elements correctly taken in a complex and in the form of biologically active additives. For active people, macroelements require a lot, so some of them must come with food, and the other in the form of vitamins. But it is necessary to maintain strict control over the reception, since an overabundance carries the same danger as a disadvantage.
Vitamin A is a substance that has earned the name “Elixir of Youth.” Is he:
- strengthens the immune system;
- improves skin;
- reduces the rate of aging;
- participates in protein processing;
- positive effect on vision.
Vitamin A is needed by athletic women for:
- Keeping bones normal.
- Strengthening immunity.
- Fighting infections.
- The growth of new cells.
- Accelerate healing and recovery.
B vitamins are responsible for strengthening immunity, reducing the manifestations of pain in PMS, maintaining metabolism and desired weight . For sports women, it is also needed to create energy and reduce the time of oxygen transfer to body tissues.
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Vitamin C is necessary for the human body, as it maintains immunity in tone, strengthening it. Most female vitamins contain ascorbic acid in their composition, as it is a powerful antioxidant.
Vitamin C is involved in the process of creating hormones, and also increases stamina, reduces fatigue, and increases the speed of recovery after physical exertion.
Vitamin D is responsible for strengthening bones, and also helps to reduce pain during menstruation. For people who love sports, Vitamin D is important, because during training there is a big load on the bones, and it also increases strength and muscle volume.
At the same time taking with Calcium contributes to weight loss.
Vitamin E is a participant in the process of rejuvenating the body . During training, significant fluid loss occurs, and the properties of the epidermis deteriorate. Vitamin retains fluid in the tissues, thereby giving the skin elasticity. If you provide a woman with enough Vitamin E, she will improve her appearance.
This mineral is appreciated by athletes, as it impedes the process of destruction of muscle fibers and contributes to their speedy recovery after exertion. It also helps to reduce pain. Zinc also has properties that promote the absorption of proteins, carbohydrates and fats.
With insufficient absorption of carbohydrates, the body will not receive the necessary energy, and accordingly, fatigue occurs. In addition, Zinc affects the health of joints, improving their mobility.
Chromium helps in energy production, provides normal glucose levels and controls blood sugar levels. With sufficient use of Chromium, insulin production decreases, and when combined with it, Chromium promotes protein processing and energy production.
- beneficial effect on the cardiovascular system;
- regulates the pressure in the circulatory system;
- participates in the fat system;
- controls cholesterol.
With increased physical exertion, chromium is intensively excreted by urine, so it must be replenished.
With a lack of Chrome, a person will feel:
- Weight change (loss or obesity).
- The appearance of trembling in the limbs.
- Muscle impairment.
- Weakness and others.
Vitamin K is a variety of compounds K1, K2 and others. A healthy body independently produces the right amount of vitamin K in symbiosis with microorganisms.
This vitamin is important for:
- normal blood coagulation;
- plays an important role in bone formation;
- supports bones in a normal state;
- prevents the occurrence of osteoporosis.
This vitamin is responsible for the health of bone tissue and the normal functioning of muscle fibers (their reduction and relaxation). Calcium slows down the process of splitting fat, controls blood coagulation, has an anti-inflammatory effect, increasing the body’s resistance to allergies and infections.
If the body is prone to a deficiency of this vitamin, then its existing share will be excreted from the bone tissue into the blood. Also, a deficiency causes irritability, increased pressure, convulsions. With increased loads, it is necessary to conduct a course intake of calcium. It is drunk in the form of vitamin preparations, since food products are not able to cover the total need.
For a woman involved in sports, it is very important to provide the body with this important vitamin in the right amount, since:
- magnesium in combination with calcium helps the thyroid gland to produce hormones in the right amount, and also to maintain bone tissue in good condition;
- participates in the normalization of blood pressure, affecting the walls of blood vessels;
- helps muscles to work and relax properly during training, prevents the occurrence of cramps;
- accelerates the recovery process after training, favorably affecting sleep;
- participates in the synthesis of fatty acids and energy production.
Selenium is active in the fight against diseases and stresses, improves immunity, improves the functioning of the blood supply system and the thyroid gland.
It is necessary for sports women to:
- improved metabolism;
- raising muscle tone;
- strengthening the heart and blood vessels;
- increase immunity;
- improve energy metabolism.
Biotin is an active substance that belongs to enzymes and “directs” the protein and fat balance, regulates the metabolism of carbohydrates in the body. It is important for the normal functioning of the pancreas and liver.
In combination with other trace elements, it helps to properly absorb protein and burn fat, and further promotes proper decomposition.
With a rational approach to sports (proper nutrition and physical activity) Biotin will help to cope with excess weight.
When a microelement is consumed in the right amount, a woman is not exposed to stress and nervousness, it normalizes blood sugar and helps to reduce weight.
Choline and Inositol
Inositol is an active vitamin-like substance in the form of soluble alcohol. It has a beneficial effect on a person’s sleep, improving it, helps in the fight against stress and nervousness.
Choline (Vitamin B4) produces a substance that covers the nerve fibers and brain cells, which contributes to their proper functioning, increases the body’s stability and endurance.
For sports women, Choline and Inositol are needed for:
- lowering blood cholesterol;
- normalization of blood pressure;
- improving the conduct of impulses through the nerve fibers;
- increase body resistance;
- strengthening immunity.
Folic acid deserves special attention, because, thanks to it, muscle tissue is saturated with oxygen, and overall blood circulation improves. It is necessary for the formation and functioning of the circulatory and immune systems, is widely used by athletes and people leading an active lifestyle. Vitamin turns carbohydrates into energy, so it is taken if you want to lose extra pounds.
Folic acid is needed for:
- improved protein synthesis;
- maintaining immunity;
- increased performance and endurance of the brain;
- acceleration of regeneration;
- increase metabolism.
A lack of folic acid causes anemia, contributes to obesity, decreased performance.
Folic acid in sports is necessary for:
- extend training time;
- speedy recovery after exertion;
- fight against fatigue;
- prevent injuries and sprains.
Protein is a supplement that is taken if you want to gain muscle tissue. It can increase muscle volume, even with a diet.
For a woman involved in sports, protein is needed for:
- increase in muscle tissue;
- normalization of insulin in the blood;
- to reduce recovery time after training;
- eliminate increased appetite.
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Rating of the best vitamin complexes for women
Sports vitamins for women today are presented in all pharmacies and. Therefore, it is difficult to make the right and rational choice. Consider the popular vitamin complexes that have earned positive reviews from women and led them to achieve their goals.
|Drug name||Manufacturer||average price|
|Opti-women||OPTIUM NUTRITION||$ 10 – $ 12. (60 capsules)|
|Ultra women’s||VP Labs||$ 12 – $ 14. (90 capsules)|
|Vitawomen||Maxler||$ 8 – $ 10. (60 tablets)|
|Vita-Min Multiple Lady||OLIMP||$ 7 – $ 9. (60 tablets)|
|NOW Foods||$ 23 – $ 25. (120 capsules)|
It is considered one of the best sports vitamin complexes for women. Opti-Women contains vitamin groups such as B, C, E and others, as well as minerals – potassium, chromium, magnesium, iodine and others. The manufacturer included in the composition and extracts that normalize metabolic processes, help in the fight against fat and improve well-being.
Systemic use of the drug leads to the achievement of the goal and strengthening the body. Recommended use – 2 capsules once a day.
Ultra Women’s includes all the vitamins and minerals that the female body needs. Recommended by many fitness trainers and doctors.
It differs from others in the increased composition of certain components, for example, vitamin D, which is important for women seeking to lose extra pounds while reducing carbohydrate intake. The recommended dose is 1-2 times a day for 1 capsule.
Sports vitamins for women VitaWomen is a universal complex of vitamins that is suitable for any age, when practicing any kind of sport. A drug was created taking into account the needs of the female body.
- boost immunity;
- improve the structure of hair and nails;
- reduce stress
- improve digestion.
The composition is extensive and includes: vitamins A, B, C, K, Iodine, Magnesium, Zinc, Silenus, Omega 3 and many others. Among the enzymes can be identified: Amylase, Cellulose, Papain and others. It is recommended to take 2 tablets per day during meals.
Eve Women’s Multi
These vitamins are designed to normalize the hormonal background in the female body. The composition of the drug is ideal and suitable for any age, it is able to make up for the missing micro and macro elements from food.
Eve Women’s Multi contains more than 30 components, so it allows you to maintain normal body systems during periods of physical activity. The drug is rich in beta-carotene, vitamins D, C, E and others. Of the minerals in the composition include: Calcium, Magnesium, Selenium and others. Recommendation – 2 tablets 2 times a day.
Vitime Woman Sport
The composition of Vitime Woman Sport is intended for active women involved in sports. Significant components of the drug are calcium carbonate, vitamin C, iron, B vitamins and many other well-chosen ones.
The complex will support the body during periods of increased physical exertion. It includes 13 vitamins and 9 minerals, extracts of aloe vera and black pepper. The entire composition is selected taking into account the metabolism of women. You need to use 1 capsule 2 times a day.
These vitamins are also created for women, they are:
- support health;
- prolong youth;
- increase endurance and body resistance;
- reduce nervousness.
A big plus of this composition is the presence of components in chelated form (with organic acids), which allows maximum absorption of the obtained vitamins. The preparation contains a lot of them – Potassium, Magnesium, Folic acid, Iron, as well as components of plant origin – field horsetail. You need to take 1 capsule per day after meals.
Eve Women’s Multi
Sports Vitamins for Women Eve Women’s Multi is a specially selected complex of micro and macro elements. Designed to normalize hormone production, prevent brittle bones and improve well-being.
The lion’s share is occupied by: vitamin A, C, D-3, E, calcium, potassium and others. The composition also includes natural components:
- cranberry extract;
- grape seed;
- green tea.
Take 3 times a day, 1 capsule.
Active Woman is a set of vitamins that can support the body during periods of increased physical activity and achieve the desired goal. The main purpose of this vitamin complex is the proper functioning of all body systems. The product does not contain GMOs or preservatives.
The composition is dominated by:
- vitamin A;
- grape seed extract and others.
You need to take 1 tablet 2 times a day.
Vita-Min Multiple Lady
Vita-Min Multiple Lady is a drug developed for women. Pills of different colors to separate the reception – day, night. At different times of the day, the need for vitamins, minerals and the amount of energy needed is different. Both gold (day) and silver (evening) tablets contain the optimal ratio of vitamins, minerals and plant extracts.
A daytime pill includes components that will prepare the body for the upcoming loads, and a nighttime pill will help you recover and fall asleep quickly. The drug is taken with the first (golden pill) and with the last (silver) meal.
The drug helps the body cope with physical activity, gives strength and accelerates the recovery process after training.
My Favorite Multiple Women
Sports Vitamins for Women My Favorite Multiple Women is a beautifully selected composition that includes 24 vitamins and minerals.
It has no age restrictions. It helps the female body cope with physical activity and recover faster, improves immunity.
The composition includes:
- vitamins of groups B, A, C;
- antioxidants (selenium);
- minerals and trace elements (zinc, iodine, iron);
- natural ingredients.
The vitamins in the composition are optimally balanced and are in bioavailable form, which contributes to their full assimilation. Reception should be divided into 3 times a day for 1 capsule.
Fitmiss Balance is a rich set of micro and macro elements created for women. Vitamin B will help to produce the right amount of energy and improv
e digestion and absorption of food.
Vitamin D with Calcium will strengthen bone tissue. Iron will provide oxygen to the body system. All micro and macro elements in the composition will increase endurance before physical exertion and will allow you to feel the maximum benefit from sports. Take 3 times a day, 1 capsule.
Strong Woman Multi One-Per-Day
Strong Woman Multi One-Per-Day is a complete vitamin and mineral complex, filled with amino acids, natural herbs and enzymes for the digestive system.
- supports the body;
- boosts immunity;
- helps to fight diseases characteristic of the female body;
- helps to cope with physical activity;
- accelerates recovery after training.
Natural herbs in the composition will help overcome the feeling of fear and prevent nervousness and stress. Bearberry, glopogon, common rodent and others have a large list of useful properties, especially for hormonal balance. Use should be 1 tablet per day.
The Aevit complex contains such important elements as A and E. The drug has an immunostimulating effect on the body.
The difference between the drug and the above is an affordable price, but Aevit has the following properties:
- boosts immunity;
- improves eyesight;
- reduces cholesterol;
- strengthens blood vessels;
- accelerates the growth of bone and muscle tissue;
- reduces fat mass;
- reduces muscle recovery time.
Women’s reviews of the effectiveness of vitamin complexes
Improper diet, the use of convenience foods, impaired assimilation of food – lead to vitamin deficiency. For women who are physically active, it is even worse than for an ordinary person, since the need for vitamins and minerals increases at least 2 times.
Dietitians and trainers are advised to take special vitamin complexes.
The best drug, according to women, is Opti-Woman. It meets all the requirements and carries a balanced complex of important vitamins, macro – and microelements into the body. For many years of successful use, the vitamin complex has earned trust. Women note an improvement in complexion, well-being, smooth weight loss and increased stamina.
The other reviews described above deserve the same reviews. After all, they are all created specifically for women, taking into account the needs of their body. Everyone chooses because of their physical activity and financial component.
If approached from an economic point of view, it is possible to support the body during periods of physical activity with the help of inexpensive drugs, for example, Aevit. Or, together with a specialist, choose a complex of vitamins yourself, but this is not entirely rational and convenient.
In order for sports to benefit and lead to the desired goal, you need to correctly approach this. You need to start with a consultation with dietitians, a trainer, consult experienced women, and also study reviews of sports vitamins for women. If the body is provided with the necessary macro- and microelements, it will respond with beauty and health.
Video about sports vitamins for women
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