The Cavemamas want to help you kick off this New Year with valuable information for your health – so we are bringing back last year’s Top 5 Supplements for Women…
There is so much controversy about which supplements to take, which ones really work, which ones are actually junk, and the combination of them all. After doing a little digging around, here are the suggested top 5 supplements for women, especially if you workout. Keep in mind that these are just suggestions, but each one of these has extensive research behind it and is good for your overall health!
Specifically, Omega 3 Fatty Acids. We get a lot of Omega 6 Fatty Acids with our western diet, but very little Omega 3’s. And our body doesn’t make Omega 3’s, which are beneficial for joint pain and swelling, brain chemistry, and about two dozen other things. Fish oil has been linked to improving ADHD and depression, heart conditions and preventing blod clots.
So, go get yourself a bottle of Omega 3 Fatty Acids!
We get magnesium in a lot of foods like spinach, nuts, and avocado’s, but it’s recommend that you take a once daily dose of about 400mg. Magnesium is essential for bone, nerve and muscle health and many athletes swear that it makes them more supple and limber. Some say it helps prevent injuries in sports as well.
Make sure you avoid Magnesium oxide, which had been know to irritate the gut. Look for Magnesium citrate, chelate or glycinate.
We tend to get most of our vitamin D from the sun or from foods such as fish, eggs, and milk. But vitamin D is so important to the body because it has a tight relationship with calcium and is critical for preventing osteoporosis.
The major role of vitamin D is to maintain normal blood levels of calcium and phosphorus. Vitamin D helps the body absorb calcium, which forms and maintains strong bones. It is used alone or together with calcium to improve bone health and decrease fractures. Vitamin D may also protect against osteoporosis, high blood pressure, cancer, and other diseases. MayoClinic.org
The recommended dose per day is 400-1000IU according to the NIH and it can be found in any drug store or supermarket.
Branched Chain Amino Acids are all the rage in the fitness industry. Step into any weight training room or CrossFit gym and you’ll see athletes mixing BCAA’s in a blender bottle before and after workouts. There’s tons of research on the benefits of them, but the main reason athletes take them is because it helps with muscle recovery and soreness, reduces fatigue and the can support fat loss.
The BCAAs are made up of three essential amino, leucine, isoleucine, and valine. They are essential because the body is unable to make them out of other amino acids, meaning they must be ingested through food or supplements. The BCAAs make up 40 percent of the daily requirement of all nine essential amino acids, indicating their importance. Poliquingroup.com
We can get BCAA’s in foods, but taken before, during, or after exercise help with training and recovery. In a nutshell, take BCAA’s to not only improve your training, but they will help support what you did in the gym by preserving and supporting muscle growth.
I think most powdered BCAA’s taste horrible so I prefer to take them in pill form. You decide which you like better-both forms are equal in performance.
I started taking probiotics about 6 years ago because I was on regular antibiotics for my adult acne. Antibiotics can wipe your good bacteria away too, the ones that help fight infection in your gut and keep things normal. This can happen too when you have diseases like Celiac, inflammatory bowel disease, Crohn’s disease or any other bowel issue, but our modern diet can also wipe away some of the good bacteria.
Taking probiotics helps restore the normal bacteria to your gut and improve your immunity. It will also make you regular without loading up on added fiber. Eating Paleo tends to make you regular because of the high vegetable intake, but a lot of folks “go Paleo” because they are trying to heal their gut from inflammation. Probiotics will aide in this. There are some really great articles about probiotics out there and if you still need more info, I recommend you read them. Robb Wolf also does an excellent job of explaining probiotics in his book, The Paleo Solution.
You can take probiotics in capsule form or by eating fermented foods such as yogurt (not Paleo), pickles, and raw apple cider vinegar. You’ve probably heard of Kombucha too, but I personally cannot stand the taste so I prefer to take a capsule once a day.
With all of these, be sure to check any drug interactions with other medications you might be taking. These are the top 5 supplements for women that align with our Paleo lifestyle and an active CrossFit life. There are more supplements that are beneficial, but be sure to really research whether they are worth spending your money on! The supplement business is a billion dollar industry for a reason-people will buy anything for instant results! But these 5 supplements have proven results and won’t break the bank!
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