Active women and female competitive athletes face different nutrition challenges compared to their male counterparts. There are certain nutrients that play an important role in the overall wellbeing of active women and help them to sustain high levels of physical activity, bone and muscle building, repair, and overall health. Every active woman needs to be calculative with their food choices and particularly supplements to get proper nutrition required to perform at their absolute best.
In this article, we will review the eight most essential nutrients for active women that they need to pay attention to:
Folic Acid (Folate)
It helps regenerate healthy cells to build & restore healthy tissues. It also helps prevent changes to DNA that may lead to cancer. It enhances the ability of red blood cells to deliver oxygen to tissues leading to improved athletic performance. It also helps in preventing congenital disabilities in babies. Low level of folate in the body can lead to fatigue and anaemia.
Recommended Daily Consumption - 400mcg
Food Sources - Spinach, beans, nuts, orange juice, bread, pasta, and breakfast cereal
Iron
Iron helps transport oxygen through blood & tissue and the development of red blood cells. It is present in both haemoglobin & myoglobin. Adequate iron levels help in better (intensive) workouts and increased endurance as it helps provide the necessary oxygen for muscle contraction. It is also known to reduce bruising and faster blood clots in case of an injury. Deficiency of iron leads to anaemia and tissue inflammation (and pain).
Recommended Daily Consumption - 18mg
Food Sources - Lean meat, seafood, nuts, beans, vegetables
Vitamin D
Vitamin D is essential for bone and skeletal health. It helps prevent bone injuries such as stress fractures, joint injuries, skeletal pain, and weakness. Vitamin D3 also plays an essential role in muscle growth and development by regulating muscle contractility.
Recommended Daily Consumption - 600 IU
Food Sources - Regular sun exposure, fatty fish such as salmon, tuna, and mackerel, milk, cheese, and egg yolks
Vitamin E
Vitamin E's antioxidant properties enhance aerobic power. It also minimizes tissue damage and helps preserve the tissues after an intense workout session by aiding in cell regeneration. It also helps in maintaining the optimal immune functionality of the body. Vitamin E is also most commonly known for its benefits toward skin health and appearance. It helps in reducing inflammation and makes the skin look younger.
Recommended Daily Consumption - 15mg
Food Sources - Nuts, seeds, and vegetable oils
Choline
Choline is a vitamin-like compound involved in vital biological functions such as fat transportation, its metabolism, and cells' structural integrity. It enhances performance during exercise and improves stamina through its activity at a cellular level. It governs the deposition of fat molecules, letting the body store it efficiently and use it as an energy source when needed. It also enhances the messaging between the brain and tissue fibres for more efficient and precise movements and improved coordination during a workout.
Recommended Daily Consumption - 425mg
Food Sources - Meat, poultry, fish, dairy products, and eggs
Magnesium
Magnesium sets the stage for a good mood, better rest, good sleep, and better recovery. It contributes to improved flexibility and helps to prevent injury by loosening tight muscles. Without enough magnesium, muscle tissues cannot properly relax, possibly causing cramps. Lower magnesium levels can create a build-up of lactic acid resulting in quicker fatigue during exercises and cause post-workout pain and tightness. Magnesium also helps with mood improvement and reduces possibility of depression.
Recommended Daily Consumption - 310mg
Food Sources - Nuts, spinach, soy products, beans, peas, oats, wheat, barley, and dairy products
Calcium
It is the most vital micronutrient essential to maintain healthy bones & teeth. It increases bone mineral density, which helps an athlete train heavy, resulting in enhanced endurance and strength. Calcium also plays an essential role in muscle movement, acting as a secondary messenger to transmit nerve impulses into the muscles (including the heart) and enabling them to contract. Lack of calcium in the body can trigger calcitriol release, which triggers fat storage in the body. Lack of calcium also causes Osteoporosis, a condition common among women, characterized by a decrease in the density of bone, decreasing its strength and resulting in fragile bones
Recommended Daily Consumption - 1000mg
Food Sources - Tofu, yoghurt, milk, and fortified soy milk, Greek yoghurt
Vitamin B12
It is an essential vitamin that the body needs but cannot produce by itself. It is a water-soluble vitamin that helps in utilizing proteins, carbohydrates, and fats. It helps in the production & maintenance of red blood cells, nerves & DNA. It restores the energy levels and enhances the aerobic performance of an athlete. It plays a role in melatonin production, encouraging sleep, stabilizing mood, and motivation, resulting in much-needed recovery.
Recommended Daily Consumption - 2.5mcg
Food Sources - meat, fish, milk, cheese, eggs.
Unfortunately, many women fall short of their daily nutrient needs. This happens because it becomes challenging to fulfil all the nutritional needs through food. The best way to ensure all essential nutrients are consumed at the right amounts is to supplement food with a high quality multivitamin.
The nutritional need of women is different when compared to that of men. It’s imperative that women consume a multivitamin that is tailor-made to their requirements.
Epicvita Maximult for Women is a multivitamin, multi mineral supplement with amino acids, antioxidants, and botanical extracts, designed ground up to meet the nutritional requirements of active women. It contains 100% RDA of all vitamins, rare trace minerals & essential nutrients that a woman needs in her daily life to live a healthy & fitter life.
References
Froiland, K., Koszewski, W., Hingst, J., & Kopecky, L. (2004). Nutritional Supplement Use among College Athletes and Their Sources of Information. International Journal of Sport Nutrition and Exercise Metabolism, 14(1), 104–120. https://doi.org/10.1123/ijsnem.14.1.104
Sobal, J., & Marquart, L. F. (1994). Vitamin/Mineral Supplement Use among Athletes: A Review of the Literature. International Journal of Sport Nutrition, 4(4), 320–334. https://doi.org/10.1123/ijsn.4.4.320
Petkova, E., Ivanov, K., Ivanova, S., & Gueorguiev, S. (2018). The use of dietary supplements by professional athletes. Biomedical Research, 29(9). https://doi.org/10.4066/biomedicalresearch.29-18-488
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