We know there’s a lot of buzz around supplements and vitamins, but what do they really do for your body, and are they necessary for your fitness journey? If you've ever found yourself wondering this, you’re not alone! Let's dive into some popular supplements and vitamins for women, how they work, and whether you need them.
What Are Supplements & Vitamins?
Aiming for a balanced diet is the Gold Standard. Supplements and vitamins are designed to fill in any gaps you may have in your daily nutrition. While supplements and vitamins can't replace a balanced diet, they can help make up for any deficiencies in your regular meals.
Do You Really Need Them?
Not everyone requires supplements. If you’re feeling sluggish, having trouble reaching your fitness goals, or dealing with nutrient deficiencies, they can help. It's vital to first talk to a healthcare professional to see if you need specific supplements for your life stage and health and fitness routine. For example, high protein diets may put added stress on the kidneys, so it is important to seek advice from your GP or an APD before commencing any diets or adding supplements.
How Much & When to Take Them?
Below are some general guidelines to get you started and further information is readily available from the following reputable links.
https://dietitiansaustralia.org.au/
https://www.jeanhailes.org.au/health-a-z/healthy-living
https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating
Protein & Carbohydrates: Protein is an important nutrient for exercise. In Australia most people eat plenty of protein from the foods they eat and the quality and timing of protein is more important than eating excessive amounts of protein. Typically consumed post-workout, with the amount depending on your body weight and workout intensity (about 0.8 to 1 grams of protein per kilogram of body weight). The best way to build muscle is to do exercise that uses muscle strength, and although muscle is made of protein, the preferred fuel for working muscles is carbohydrate.
Omega-3: Omega-3 fatty acids are essential fats that support brain function, growth and development, and the immune system. They also reduce the risk of heart disease and endometriosis, reduce inflammation, help treat depression and increase fertility. The National Heart Foundation recommends 250-500mg per day of long-chain omega-3 fatty acids. This can be achieved by eating a combination of foods from each of the 5 major food groups every day.
Fibre: Dietary fibre is found in the indigestible parts of wholegrain cereals, fruits and vegetables. There are 2 categories of fibre – soluble and insoluble. Both are beneficial and we need to include them in our daily diets. Most plant foods contain a mixture of both. Australians are recommended to eat at least 25-30g of fibre each day.
Creatine: Creatine is a naturally occurring compound found in muscle cells that helps provide energy during high-intensity activities. It’s one of the most researched and beneficial supplements for women looking to increase strength and performance, especially in resistance training. If you're lifting heavy or doing intense, short bursts of exercise, creatine can help in terms of performance and recovery. A typical dose is 3-5 grams per day, and it's best taken post-workout or any time throughout the day, although pairing it with a post-workout meal maximises its absorption.
Magnesium: Magnesium plays a huge role in muscle function, relaxation, and energy production. It’s especially beneficial for women who experience muscle cramps, fatigue, or irregular sleep. If you’re struggling with sleep, soreness after workouts, or cramps, magnesium is something to consider and worth speaking with your healthcare provider.
Vitamin D: Vitamin D is crucial for bone health, immune support, and muscle function. Many women are deficient, especially during winter months when sunlight exposure is limited. If you work indoors, have times where you access little sunlight or feel fatigued, consider your Vitamin D levels. Vitamin D is best absorbed with a healthy fat-containing meal.
Other important nutrients for women include:
Iodine supports metabolism and normal development of the brain, nerves and bone. You need more when you are pregnant and breastfeeding.
Folate (also called ‘B9’ or ‘folic acid’) is important for the nervous system and supports healthy growth and development. It’s recommended women take a supplement at least one month before getting pregnant and during the first 3 months of pregnancy.
Vitamin B is a collection of 8 nutrients (vitamin B1, B2, B3, B5, B6, B7, B9 and B12) that work together. They’re also called the ‘B-group vitamins’ or ‘vitamin B complex’.
Phytoestrogens are found naturally in plants and act in a similar way to the female hormone oestrogen.
Calcium is needed for strong and healthy bones. Your body can’t make calcium, so you need to get it from your food. If you don't get enough calcium from your food, you may need a supplement. Ask your health care provider for more information.
Iron carries oxygen to your cells, boosts your energy and helps keep your immune system healthy. Low levels of iron can make you feel tired. Iron is important for everyone, but if you have periods (especially heavy periods), you need more iron than other people. Being pregnant also increases your iron needs. Iron absorbs more effectively when combined with vitamin C rich foods or supplement.
So the lowdown....
Simply taking a vitamin pill or supplement is not an instant fix for feeling run down or lacking in energy. It is the combination of a whole range of compounds in foods that gives us protection (most of which we probably don’t even know about). When you artificially remove one of them and provide it completely out of context, it may not be as effective and, in the case of some vitamins, can have negative effects.
Remember, always check labels, follow recommended doses, and consult with a professional to avoid unnecessary or over-supplementation.
Join Us for an Exclusive Event!
To help you navigate the world of vitamins, minerals and supplements, we’re hosting an exclusive event with a special Guest Speaker who will dive into the science behind our bodies building blocks, their role in fitness, and how you can make them work for you. The event will also feature Tastings of popular supplements so you can sample the best products out there!
This is the perfect opportunity to get all your questions answered and try new products that can support your health and fitness goals. Spaces are limited so please register for your pre-release invitation here!