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The multitude of different types of dietary supplements available on the market very often causes a big problem with choosing the optimal product for our needs. To make it easier for you to find the right support, we decided to create a list of the best supplements and substances for women that will effectively nourish and strengthen your body every day. Here you will find both supplements for physically active people, sculpting their figure or losing weight, as well as universal products that will be useful for every woman. Let's start!
L-carnitine
Our list starts with products that have been popular for years and contain L-carnitine. This substance has a number of beneficial properties, including taking part in fat metabolism, lowering cholesterol, being responsible for the transport of fatty acids to mitochondria, and accelerating the burning of fatty acids. Since L-carnitine actively participates in the fat burning process, its regular supplementation, combined with proper nutrition and physical activity, can contribute to more efficient lipid management [1] . Supplements of this type are therefore recommended for people who want to lose unnecessary kilograms.
BCAA
For women who bravely fight in the gym for a more muscular figure, we recommend BCAA supplements. What is BCAA? Behind this mysterious abbreviation are essential branched-chain amino acids: leucine, isoleucine and valine, which are most often found in a 2:1:1 ratio. These amino acids enable protein synthesis, regulate insulin action, counteract catabolism, and rebuild muscle tissue that has been destroyed during intensive training [2] . The numerous benefits of using BCAA include: reduced fatigue during training, faster muscle development, faster muscle regeneration after exercise, and support for the body's immunity.
Collagen
Collagen is one of the most common proteins in the body. Collagen supplements are most often used to support the proper functioning of joints and the regeneration of joint cartilage. In addition to its impact on the health of our joints, collagen also has a significant impact on delaying the aging process of the skin, thanks to the ability to increase hydration, and therefore its elasticity [3] . Due to better absorption, it is worth reaching for collagen supplements in the form of hydrolysate.
Omega-3 acids
Omega-3 fatty acids are classified as polyunsaturated fatty acids, which are characterized by the greatest amount of nutritional value. Our body does not produce them on its own, so they must be supplied with food and through appropriate supplementation. Products containing omega-3 fatty acids help support the circulatory system, strengthen eyesight and support brain function [4] . Supplements of this type are recommended when using reducing diets, because omega-3 acids increase sensitivity to leptin, which is responsible for reducing appetite and stabilizing blood sugar.
Vitamins and minerals
Vitamin and mineral complexes developed specifically for the female body and its needs can significantly improve our overall health. The autumn-winter period, which promotes lower immunity and the development of vitamin deficiencies, is the ideal time to support the body through appropriate supplementation. When choosing a vitamin and mineral complex, it is worth paying attention to the content of zinc, chromium, iron, lutein, calcium, magnesium, folic acid, copper, selenium, vitamin A, B12, B6, K, C and D. Collagen or horsetail will also be useful in the composition. A well-chosen complex of vitamins and minerals will help us effectively take care of our health and beauty.
[1] Askarpour M, Hadi A, Miraghajani M, Symonds ME, Sheikhi A, Ghaedi E. Beneficial effects of l-carnitine supplementation for weight management in overweight and obese adults: An updated systematic review and dose-response meta-analysis of randomized controlled trials. Pharmacol Res. 2020 Jan;151:104554. doi: 10.1016/j.phrs.2019.104554. Epub 2019 Nov 17. PMID: 31743774.
[2] Shimomura Y, Murakami T, Nakai N, Nagasaki M, Harris RA. Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise. J Nutr. 2004 Jun;134(6 Suppl):1583S-1587S. doi: 10.1093/jn/134.6.1583S. PMID: 15173434.
[3] Asserin J, Lati E, Shioya T, Prawitt J. The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. J Cosmet Dermatol. 2015 Dec;14(4):291-301. doi: 10.1111/jocd.12174. Epub 2015 Sep 12. PMID: 26362110.
[4] Bauer I, Hughes M, Rowsell R, Cockerell R, Pipingas A, Crewther S, Crewther D. Omega-3 supplementation improves cognition and modifies brain activation in young adults. Hum Psychopharmacol. 2014 Mar;29(2):133-44. doi: 10.1002/hup.2379. PMID: 24470182.
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