Sports vitamins for women. Rating of the best with minerals, vitamin D, E, protein

To ensure the normal functioning of the body, vitamins are required. Their importance is emphasized by doctors and nutritionists. They are especially important for women involved in sports.

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 macroelements.

Depending on the sport, their number will depend, but some are always needed:

1. Vitamin C is important and necessary, because it helps the protein to be properly absorbed, contributes to oxygenation of the whole body.
2. Vitamin D improves endurance.
3. B vitamins contribute to muscle gain.
4. Vitamin A will increase the body's resistance to disease and improve skin condition.

Some micro- and macroelements are able to benefit on their own, while others need a comprehensive reception.

Macro- and microelements, minerals

When a woman is actively involved in sports, her body requires not only a balance of proteins, fats, carbohydrates, vitamins, but also micro and macro elements. These elements serve many different functions. And since the body cannot synthesize them independently and in the required volume, it has to be taken from the outside.

Macronutrients:

• Potassium is needed for muscle work, normalizes the water-salt balance.
• Calcium is found in bones and is needed to relax muscles.
• Magnesium is needed for muscles, synthesizes protein for energy.
• Sodium conducts nerve signals, contains a normal water-salt balance.
• Phosphorus is essential for bones.
• Chlorine is needed for the proper functioning of the stomach and intestines.

Trace elements:

• zinc is needed for the production of testosterone (the hormone of joy);
• iron is involved in the movement of oxygen;
• copper is a participant in redox reactions;
• iodine is necessary for the thyroid gland to function;
• selenium is needed by the muscles and the thyroid gland.

Trace elements should be properly taken in a complex and in the form of dietary supplements. For active people, a lot of macronutrients are required, 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

Vitamin A is a substance that has earned the name "elixir of youth". Is he:

• strengthens the immune system;
• improves the skin;
• reduces the rate of aging;
• participates in protein processing;
• has a positive effect on vision.

Vitamin A is essential for athletic women to:

1. Maintain normal bones.
2. Strengthening the immune system.
3. Fight infections.
4. New cell growth.
5. Accelerate healing and recovery.

B vitamins

B vitamins are responsible for strengthening the immune system, reducing the manifestations of pain in PMS, maintaining metabolism and the desired weight... For athletic women, it is also needed to create energy and reduce the time for oxygen transfer to body tissues.

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Vitamin C

Vitamin C is necessary for the human body, as it keeps the immune system in good shape, strengthening it. Most women's vitamins contain ascorbic acid, as it is a strong antioxidant.

Vitamin C is involved in the creation of hormones, and also increases endurance, reduces fatigue, and increases the rate of recovery after physical exertion.

Vitamin D

Vitamin D is responsible for strengthening bones and also helps to reduce pain during menstruation. For people who love sports, Vitamin D is important, since during training there is a lot of stress on the bones, and it also increases muscle strength and volume.

When taken simultaneously with Calcium, it helps to reduce weight.

Vitamin E

Vitamin E is a participant in the body rejuvenation process... During training, there is a significant loss of fluid, the properties of the epidermis deteriorate. Vitamin retains fluid in the tissues, thereby giving the skin elasticity. Providing a woman with enough Vitamin E will improve her appearance.

Zinc

This mineral is appreciated by athletes as it prevents the process of destruction of muscle fibers and promotes their early recovery after exertion. It also helps to reduce pain. Zinc also has properties that promote the absorption of proteins, carbohydrates and fats.

With insufficient assimilation of carbohydrates, the body will not receive the necessary energy, and accordingly, rapid fatigability occurs. In addition, zinc affects joint health by improving joint mobility.

Chromium

Chromium helps with energy production, maintains normal glucose levels, and controls blood sugar levels. With sufficient consumption of Chromium, insulin production decreases, and when combined with it, Chromium promotes protein processing and energy production.

He also:

• has a beneficial effect on the cardiovascular system;
• regulates the pressure in the circulatory system;
• participates in the fat system;
• controls cholesterol levels.

With increased physical exertion, chromium is intensively excreted by urine, so it must be replenished.

With a lack of Chromium, a person will feel:

1. Increased fatigue.
2. Weight change (loss or obesity).
3. Trembling in the limbs.
4. Muscle dysfunction.
5. Weakness and others.

Vitamin K

Vitamin K is a variety of compounds K1, K2 and others. A healthy body independently produces the required amount of vitamin K in symbiosis with microorganisms.

This vitamin is important for:

• normal blood clotting;
• plays an important role in bone formation;
• keeps bones in good condition;
• prevents the occurrence of osteoporosis.

Calcium

This vitamin is responsible for the health of bone tissue and the normal function of muscle fibers (their contraction and relaxation). Calcium slows down the breakdown of fat, controls blood clotting, has an anti-inflammatory effect, increasing the body's resistance to allergies and infections.

If the body is susceptible to a lack of this vitamin, then its available portion will be removed from the bone tissue into the blood. Also, the deficiency causes irritability, increased pressure, convulsions. With increased loads, you need to take a course calcium intake. It is drunk in the form of vitamin preparations, since food products are not able to cover the full need.

Magnesium

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 required volume, as well as maintain bone tissue in good condition;
• participates in the normalization of blood pressure, acting on the walls of blood vessels;
• helps muscles to work properly and relax during training, prevents the occurrence of cramps;
• accelerates the recovery process after training, beneficially affecting sleep;
• participates in the synthesis of fatty acids and energy production.

Selenium

Selenium is active in the fight against diseases and stress, improves immunity, improves the functioning of the blood supply system and the thyroid gland.

It is necessary for athletic women for:

• improving metabolism;
• raising muscle tone;
• strengthening the heart and blood vessels;
• increasing immunity;
• improving energy metabolism.

Biotin

Biotin is an active substance that belongs to enzymes and "guides" the protein and fat balance, regulates the metabolism of carbohydrates in the body. It is essential for the normal functioning of the pancreas and liver.

In combination with other trace elements, it helps to properly assimilate protein and burn fat, and then contributes to proper decomposition.

With a rational approach to sports (proper nutrition and physical activity), Biotin will help to cope with excess weight.

With the use of the trace element in the right amount, a woman is not exposed to stress and nervousness, it normalizes blood sugar levels and promotes weight loss.

Choline and Inositol

Inositol is an active vitamin-like substance in the form of a 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 coats nerve fibers and brain cells, which contributes to their proper functioning, increases the body's stability and endurance.

For athletic women, Choline and Inositol are needed for:

• lowering blood cholesterol levels;
• normalization of blood pressure;
• improving the conduction of impulses through nerve fibers;
• increasing the body's resistance;
• strengthening immunity.

Folic acid

Folic acid deserves special attention, because, thanks to it, muscle tissues are saturated with oxygen, and blood circulation in general improves. It is necessary for the formation and functioning of the circulatory and immune systems, and is widely used by athletes and people leading an active lifestyle. Vitamin converts carbohydrates into energy, so it is taken if you want to lose those extra pounds.

Folic acid is needed for:

• improved protein synthesis;
• maintaining immunity;
• increasing the efficiency and endurance of the brain;
• acceleration of regeneration;
• increase metabolism.

Lack of folic acid causes anemia, obesity, and decreased performance.

Folic acid is essential for:

• prolongation of training time;
• early recovery after stress;
• fight fatigue;
• prevent injuries and sprains.

Protein

Protein is a supplement taken when you want to gain muscle tissue. She is able to increase muscle volume, even with a diet.

For a woman who plays sports, protein is essential for:

• increase in muscle tissue;
• normalization of insulin in the blood;
• to reduce recovery time after exercise;
• elimination of increased appetite.

Don't miss the most popular column article: Glutamic acid - what it is, why and how it is used in sports, bodybuilding.

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.

Opti-Women

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 such as potassium, chromium, magnesium, iodine and others.The manufacturer has included in the composition and extracts that normalize metabolic processes, help in the fight against fat and improve well-being.

The systemic intake of the drug leads to the achievement of the set goal and strengthening of the body. Recommended use - 2 capsules once a day.

Ultra Women’s

Ultra Women’s includes all the vitamins and minerals a woman’s body needs. Recommended by many fitness trainers and doctors.

It differs from others - the increased composition of some components, for example, vitamin D, which is important for women who want to lose extra pounds while reducing carbohydrate intake. The recommended dose is 1 capsule 1-2 times a day.

VitaWomen

Sports vitamins for women VitaWomen is a universal complex of vitamins that is suitable for any age and for any kind of sport. The drug was created taking into account the needs of the female body.

He helps:

• improve immunity;
• improve the structure of hair and nails;
• reduce stress tension;
• 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 are: Amylase, Cellulose, Papain and others. It is recommended to take 2 tablets during the day with meals.

Eve Women’s Multi

These vitamins are designed to normalize hormonal levels in the female body. The composition of the preparation is ideal and suitable for any age; it is able to fill in the missing micro and macro elements from food.

Eve Women’s Multi contains more than 30 components, therefore, it allows you to maintain normal body systems during periods of physical exertion. The drug is rich in Beta-carotene, vitamins D, C, E and others. The composition of minerals includes: Calcium, Magnesium, Selenium and others. Recommendation - 2 tablets 2 times a day.

Vitime Woman Sport

Vitime Woman Sport is designed 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 the period of increased physical activity. It contains 13 vitamins and 9 minerals, aloe vera and black pepper extracts. The entire composition is selected taking into account the metabolism of women. You need to use 1 capsule 2 times a day.

Vita-Min Plus

These vitamins are also made for women, they are:

• maintain health;
• prolong youth;
• increase endurance and body resistance;
• reduce nervousness.

A big plus of this composition is the presence of components in a chelated form (with organic acids), which allows you to maximize the absorption of the obtained vitamins. The preparation contains a lot of them - Potassium, Magnesium, Folic acid, Iron, as well as components of plant origin - horsetail. You need to take 1 capsule a 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. Created 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 contains natural ingredients:

• cranberry extract;
• horsetail;
• grape seeds;
• green tea.

You need to take 1 capsule 3 times a day.

Active woman

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 and preservatives.

The composition is dominated by:

• calcium;
• potassium;
• magnesium;
• 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 formulation designed for women. Tablets of different colors for dividing the dose - day, night. At different times of the day, the need for vitamins, minerals and the amount of required energy is different.Both the gold (daytime) and silver (evening) tablets contain an optimal ratio of vitamins, minerals and herbal extracts.

The day pill includes components that will prepare the body for the upcoming stress, and the night pill will help to recover and fall asleep quickly. The drug is taken with the first (golden tablet) and with the last (silver) meal.

The drug helps the body cope with physical stress, gives strength and accelerates the recovery process after exercise.

My Favorite Multiple Women

Sports vitamins for women My Favorite Multiple Women is a perfectly matched composition, which includes 24 vitamins and minerals.

Has no age limit. Helps the female body to cope with physical activity and recover faster, improves immunity.

The composition includes:

• vitamins of group 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 a bioavailable form, which contributes to their complete assimilation. Reception should be divided into 3 times a day, 1 capsule.

Fitmiss Balance

Fitmiss Balance is a rich set of micro and macronutrients designed for women. Vitamin B will help produce the right amount of energy and improve the digestion and absorption of food.

Vitamin D with Calcium strengthens bone tissue. Iron will provide oxygen to the body's systems. All micro and macro elements in the composition will increase endurance before physical activity and will allow you to feel the maximum benefit from sports. It is necessary to take 1 capsule 3 times a day.

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.

A drug:

• supports the body;
• enhances immunity;
• helps to fight diseases inherent in the female body;
• helps to cope with physical activity;
• accelerates post-workout recovery.

Natural herbs in the composition will help to overcome feelings of fear and prevent nervousness and stress. Bearberry, glopogon, common twig and others have a large list of beneficial properties, especially for hormonal balance. It should be used 1 tablet per day.

Aevit

The complex Aevit includes such important elements as A and E. The drug has an immunostimulating effect on the body.

The difference between the drug and those described above is an affordable price, but at the same time Aevit has the following properties:

• enhances immunity;
• improves vision;
• reduces the amount of cholesterol;
• strengthens blood vessels;
• accelerates the growth of bone and muscle tissue;
• reduces fat mass;
• reduces muscle recovery time.

Reviews of Women on the effectiveness of vitamin complexes

Improper diet, the use of semi-finished products, impaired absorption of food - lead to vitamin deficiency. For physically active women, it is even more terrible than for an ordinary person, since the need for vitamins and minerals increases at least 2 times.

Nutritionists and trainers advise taking 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 to the body. Over the years of successful use, the vitamin complex has earned trust. Women notice an improvement in complexion, well-being, smooth weight loss and increased body endurance.

Other above-described drugs 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.

From an economic point of view, it is possible to support the body during periods of physical exertion with the help of inexpensive drugs, for example, Aevit.Or, together with a specialist, choose a complex of vitamins on your own, but this is not entirely rational and convenient.

In order for sports to be beneficial and lead to the desired goal, you need to competently approach this. It is necessary to start with the advice of dietitians, a trainer, consult with 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.

Article design: Olga Pankevich

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