The 5 best supplements for women

It is not always possible to consume all the nutrients and proteins that the human body needs in daily meals. That’s why experts recommend dietary supplements.

“They are chemically produced substances that complement the benefits offered by food. They are natural compounds that can provide proteins, carbohydrates, lipids, vitamins, minerals and other functional compounds. Most food supplements are allowed to be used, as they do not pose a health risk. But they should be consumed under the guidance of doctors or nutritionists”, explains Lorença Dalcanale, nutritionist at the Center for Obesity and Metabolic Surgery. It is worth remembering that supplements are complementary to food and not substitutes.

Food supplements for women

to gain muscle: “They are supplements based on whey protein, which is a protein extracted from whey, highly digestible and which helps to repair muscle wasting caused by physical activity. Protein blends for women still include important bone nutrients such as vitamin D and calcium. Although osteoporosis is more common after age 45, it is at age 35 that bone loss begins to occur. The essential fatty acids, such as omega 3 and 6, contained in some products help to control inflammatory processes associated with obesity and overweight, in addition to hormonal balance”, explains Lorença.

to burn fat: “These supplements are usually based on caffeine and safflower oil. They speed up metabolism by raising the heart rate. The concentration of these active principles takes into account metabolism and the mechanisms that govern hunger and satiety. But caution is needed in the use of thermogenics, as they can trigger side effects such as insomnia, anxiety, heart palpitations and arrhythmias, increased blood pressure, dizziness and nausea. Therefore, do not consume without medical supervision, especially if you are hypertensive or have cardiovascular disease”, recommends the nutritionist.

to firm the skin: “Collagen, a protein that forms and sustains the skin’s fibers, is the basic raw material to prevent sagging. In addition, if taken before the main meal, the product can even stave off hunger. Although our body produces this protein, from the age of 30 onwards, a loss that is still insignificant begins to occur. At 50, the body only manufactures about 35% of collagen. The recommended use is hydrolyzed collagen for better absorption. Although there is no contraindication, do not take more than 10 grams per day and always follow medical advice”, warns Lorença.

multivitamins: “They are highly recommended to suppress the nutritional deficits that the modern diet causes in the consumption of vitamins. Attention should be given to calcium and vitamin D on account of osteoporosis”, comments the nutritionist.

TPM: “The use of some nutrients such as borage oil, magnesium, vitamin B6, calcium and the amino acid tryptophan can help to minimize the symptoms of PMS”, says Lorença.

Be alert

Before starting to take any type of supplement, it is necessary to consult your doctor so that he can guide you on the best option for your body. Use without instructions can bring serious health risks. “The indiscriminate use of supplements can cause kidney function problems and heart problems. Excessive sweating, insomnia, pain and tiredness and acceleration of the heartbeat can also occur without proper use”, comments the nutritionist.

Lorença also adds that “food supplements should not be used in adolescents, as they are in the growth phase and do not have the correct conditions to absorb this great nutritional load’.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.