Body + Mind is reader-supported. We may earn an affiliate commission when you buy through some of the links on our site.
Men and women may have come far in terms of equality. However, they still have slightly different physiologies. The same substances that work wonders for males might not be effective in females. The best workout supplements for women could help you get the most out of your fitness routine.
If you’re looking to supercharge your gym performance, certain nutrients and supplements can enhance your energy levels, even accelerate fat-burning and muscle growth. Here are seven of the best workout supplements for women.
Damaging free radicals can weigh down your gym performance by causing cellular damage and death. You can minimize their effects by increasing your antioxidant intake. How? Swap out at least one cup of coffee per day for green tea.
Green tea is rich in antioxidant catechins that prevent cancer. The most potent of these is epigallocatechin gallate (EGCG). Various studies support green tea extract for improving fat metabolism and exercise performance.
Matcha is another alternative — it’s made from the same plant but processed differently, giving you an even bigger antioxidant punch. You can also find over-the-counter (OTC) tablets and capsules containing green tea extract.
Many women hit the gym to supercharge their fat loss. You might accelerate your results by adding a conjugated linoleic acid (CLA) supplement to your pre-workout regimen. A meta-analysis of 18 recent studies found that this substance results in modest fat loss.
Best of all, this substance works in people who don’t alter their diet or exercise regimen. If you already have a gym routine you adore, you won’t have to alter it.
Although this fatty acid occurs naturally in meat and dairy products. However, you don’t have to give it up if you’re a vegan. Many commercial supplements come from the safflower plant — read the label to make sure.
Some women have a tougher time shedding abdominal weight than others. Those who have polycystic ovarian syndrome (PCOS) tend to pad on extra pounds in this area, with hormonal fluctuations making it challenging to drop.
7-Keto-DHEA is a byproduct of the DHEA hormone found naturally in your body. However, it doesn’t convert to androgen or estrogen like the parent does. It may help balance hormonal levels and increase thyroid gland activity, the mastermind behind your metabolism. The substance seems to work particularly well in overweight women.
It’s always wise to check with your doctor before adding any supplements, particularly if you take medications to balance your hormones. Those with thyroid or endocrine disorders may need to adjust their dosing.
You don’t typically think of health when you visualize processed food. However, this popular additive may offer some surprising benefits for women in the weight room.
The substance consists of polysaccharides from legumes called guar beans. It’s high in fiber, meaning it might help you stay fuller longer, fueling your gym performance. It promotes the growth of beneficial bacteria in your gut.
Those with diabetes or prediabetes may benefit from this supplement the most. In one study, those who took guar gum four times a day for six weeks significantly improved their blood sugar and experienced a 20% drop in LDL — bad cholesterol.
Many women bleed once a month, putting them at risk of anemia. The problem compounds among those who follow vegetarian or vegan diets. Such folks need to supplement to ensure sufficient intake of iron.
Fortunately, you can find plant-based sources of this nutrient. For example, Popeye got his massive muscles from spinach, which comes chock-full of this substance.
However, you can also supplement with OTC tablets. If you avoid meat products, read the label to ensure the active ingredient stems from plant-based sources. Please exercise caution while taking on an empty stomach. It can irritate your lining, leading to nausea and vomiting.
Many women need to do more to nurture their bones. Of the estimated 10 million Americans with osteoporosis, 80% are female. Calcium supplements coupled with weight-bearing exercises, like walking on a treadmill and weightlifting, can help prevent this condition.
However, you don’t want to take calcium tablets at the same time you take your iron — doing so can interfere with absorption. Instead, spread your doses one or two hours apart to get the maximum effectiveness.
You’ll find tons of calcium products on the market. Calcium carbonate is widely available but harder to digest — think OTC antacids like Tums and Rolaids. Many people absorb calcium citrate far better.
Magnesium is a wonder mineral if you have depression or migraine disease that puts a damper on your gym-going. This substance works as effectively as a tricyclic antidepressant in some patients. It’s necessary for neurological health.
It’s also bad to take this supplement with others, as it can interfere with absorption. However, you can also get it through food. Nuts and seeds are smart choices — and they make the ideal natural alternative to processed chips when you crave a salty snack.
Even the most dedicated gym-goers can use a boost in performance now and then. Try one of these seven best workout supplements for women and supercharge your workout.
