The 3 Supplements to Improve Your Health
When it comes to achieving and maintaining optimal health, especially for women over 35, nutrition and supplements play an essential role.
In an increasingly busy world, getting all the necessary nutrients can be a challenge, even for those with well-rounded diets.
Supplements can help bridge that gap, providing key nutrients that boost overall wellness, support physical activity, and enhance performance.
In this post, we’ll explore the 3 supplements to improve health that can make a big difference in your journey towards wellness.
At Gym Reb3l, we recognise that supporting your health isn’t just about what you do at the gym but also how you fuel and support your body.
This article will help you understand the benefits of these supplements and how they can complement your fitness and wellness journey.
The Role of Supplements in Enhancing Health
Modern-day food choices, environmental factors, and busy lifestyles mean that many people struggle to meet their daily nutrient requirements.
While whole foods are the best sources of essential nutrients, even the healthiest diets can fall short on certain vitamins and minerals, particularly for those who lead active lives.
Inadequate nutrient intake can lead to fatigue, compromised immune function, and even a reduced ability to achieve fitness goals, especially as we age.
Personal trainers understand that supplements are not a replacement for food, but they play an essential role in filling nutrient gaps to enhance health and support exercise performance.
For women who are managing busy schedules, facing hormonal changes, or pursuing weight loss, the right supplements can offer crucial support to stay energised, recover faster, and achieve their health and fitness goals.
Vitamin D
Vitamin D is a fat-soluble vitamin essential for numerous bodily functions, including immune support, calcium absorption, and muscle function.
It’s often called the “sunshine vitamin” because our bodies produce it when exposed to sunlight.
However, many people don’t get enough direct sun exposure, especially in cooler climates, which is why supplementation can be important.
Vitamin D deficiency is common, particularly in women over 35, who may already be experiencing hormonal shifts associated with perimenopause or menopause.
Studies indicate that low levels of Vitamin D are associated with an increased risk of osteoporosis, compromised immune response, and even mood disorders.
For personal trainers working with clients experiencing these symptoms, ensuring adequate Vitamin D levels can significantly improve health outcomes.
Benefits of Vitamin D for Health:
Improved Bone Health: Vitamin D is essential for calcium absorption, helping to prevent bone density loss and reducing the risk of fractures.
Enhanced Immune Function: Adequate Vitamin D levels are associated with a stronger immune response, which is vital for preventing illnesses and recovering from workouts.
Mood Support: Research has shown a link between low Vitamin D levels and mood disorders, including anxiety and depression.
How to Take Vitamin D:
Adults are generally advised to take 600-800 IU of Vitamin D daily, but higher doses may be necessary for those with low baseline levels.
Always consult a healthcare provider before beginning a new supplement, especially if you’re unsure of your current Vitamin D status.
It’s also beneficial to take Vitamin D with food to enhance absorption.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that the body cannot produce on its own, meaning they must be obtained from food or supplements.
Found abundantly in fatty fish, flaxseeds, and chia seeds, Omega-3s play a vital role in reducing inflammation, supporting heart health, and enhancing brain function.
For women over 35, Omega-3 supplementation can be particularly beneficial in managing inflammation and supporting joint health.
Many women find that Omega-3s also help alleviate symptoms associated with PMS and menopausal changes, making them a valuable addition to any health regimen.
Active individuals, especially those focused on fitness and weight loss, will find that Omega-3s enhance recovery times and reduce muscle soreness after workouts.
Benefits of Omega-3 Fatty Acids for Health:
Reduced Inflammation: Omega-3s are known to reduce inflammation throughout the body, which is beneficial for joint health and recovery.
Improved Heart Health: Regular Omega-3 intake has been linked to reduced triglyceride levels and lower blood pressure, supporting cardiovascular health.
Enhanced Brain Function: Omega-3s play a critical role in brain health, with studies suggesting they may reduce the risk of cognitive decline.
How to Take Omega-3s:
Dosage recommendations vary depending on individual needs and health conditions, but a general guideline is to consume 250-500 mg of combined EPA and DHA (the active forms of Omega-3) daily.
Those who don’t consume fish can opt for plant-based Omega-3 sources, although fish oil or algae-based supplements are often more effective for higher doses.
Probiotics
Probiotics are beneficial bacteria that support gut health, immune function, and overall wellness.
The gut is home to trillions of bacteria, which play a crucial role in digestion, mood regulation, and even weight management.
A healthy gut microbiome contributes to better nutrient absorption and may even influence mood and energy levels.
For women, especially those over 35, probiotics can help balance hormones and enhance metabolic health.
Benefits of Probiotics for Health:
Enhanced Digestive Health: Probiotics help maintain a balanced gut microbiome, which is essential for digestion and nutrient absorption.
Improved Immune Response: A healthy gut microbiome strengthens the body’s immune system, making it easier to fend off illnesses.
Mood Support: Research shows that the gut-brain connection can influence mood and mental well-being, making probiotics a potential aid for mood regulation.
How to Take Probiotics:
Probiotic supplements come in various forms, including capsules, powders, and fermented foods like yogurt and kefir.
Look for supplements with at least 1 billion CFUs (colony-forming units) and multiple strains to get a variety of benefits.
It’s helpful to take probiotics on an empty stomach, usually in the morning, for maximum effectiveness.
Integrating Supplements with Fitness Goals
While these 3 supplements to improve health offer numerous benefits on their own, they’re especially powerful when paired with a structured fitness routine.
Personal trainers often recommend these supplements to support workout recovery, boost immunity, and improve focus and energy levels during training sessions.
By combining the right supplements with strength and endurance training, women can achieve greater resilience, maintain lean muscle mass, and avoid burnout.
Supplements also enable the body to adapt to physical demands more efficiently, making it easier to meet fitness goals.
The Gym Reb3l 6-Week Challenge
At Gym Reb3l, we understand the value of personalised, structured support in achieving your fitness and wellness goals.
Our 6-Week Challenge offers a comprehensive, tailored program designed to kickstart your transformation journey.
With a combination of personalized training, structured meal plans, and ongoing accountability, this program provides the tools and support needed to achieve sustainable, long-term results.
Our program is designed for women of all fitness levels, with a focus on creating healthy habits that last.
You’ll work directly with one of our expert personal trainers who will guide you through each step of the process, ensuring you’re on track and making progress.
The challenge also includes access to a supportive community, helping you stay motivated and inspired throughout your journey.
Ready to take the next step? Click below to speak with one of our personal trainers today and discover how the Gym Reb3l 6-Week Challenge can help you reach your goals.
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