A couple of weeks ago I shared a hydration and supplementation seminar with our Upskill challengers and thought I would put these concepts into a article for easy take away.
Do you take any supplements? Maybe, like me, you thought they were all hype and had no bite. Over the last few years, I have changed my mind considerably in this area.Â
Why Supplementation? Even if you have a pretty solid nutritional game plan, supplementation is fantastic for filling dietary gaps and supporting increased nutritional needs. Factors that could affect this include restrictive diets, aging, active lifestyles, and environmental challenges. Further to this, I firmly believe that many of our habits and actions directly stem from how well we can be resilient to the stressors in our daily lives. As we move into our 40s and beyond, women, in particular, are far more affected by cortisol, insufficient recovery, poor sleep, training volume and intensity and changes in nutrition.
Many supplements like magnesium, zinc and B vitamins play a crucial role in regulating the body’s stress-response system, particularly the Hypothalamic-Pituitary-Adrenal (HPA) axis. This regulation is vital as it impacts various bodily functions including mood, digestion, and immune response. Women entering perimenopause may find these supplements beneficial for managing stress and hormonal fluctuations.
Essential Supplements In My Cupboard
So, if you are wondering what supplements you will find in most trainers’ kitchen cupboards (other than protein powder), let’s take a look:
Magnesium: The Multi-Tasker Magnesium supports over 300 biochemical reactions, including nerve function and stress reduction. Despite its critical roles—from muscle function to heart health—magnesium deficiency is common due to factors like stress, which increases bodily excretion. Foods rich in magnesium include nuts and seeds, but supplementation is often necessary to meet increased demands. Recommended Daily Intake: For total magnesium is 300-350mg.
Zinc: Immunity and Repair Zinc boosts immune function, supports wound healing, and facilitates protein synthesis. Deficiency can impair immune response and delay recovery processes. Zinc-rich foods include oysters and red meat, but supplements like zinc citrate are beneficial when dietary intake is insufficient. Recommended Daily Intake: For total zinc is 8mg.
Creatine: Enhancing Performance Known for boosting physical and cognitive performance, creatine helps in the rapid regeneration of ATP, essential for high-intensity activities. It’s beneficial not just for athletes but also for cognitive resilience. A typical supplementation routine involves a loading phase followed by maintenance, although immediate benefits can be achieved without loading. Recommended Daily Intake: 5g daily.
Fatty Oils: Essential for Health Omega-3 and omega-6 fatty acids are crucial for brain and heart health and managing inflammation. While omega-3s are anti-inflammatory, omega-6s need to be balanced to avoid pro-inflammatory effects. Sources include fatty fish, flaxseeds, and various oils, with supplements available for those unable to meet needs through diet alone.
Recommended Daily Intake: For total omega-3 is 1,100 mg
Conclusion
Effective supplementation can significantly enhance health and quality of life, particularly during life transitions like perimenopause. By understanding the role of essential nutrients and addressing specific needs, our community can achieve better health outcomes and improved well-being. If you would like to chat more, be sure to reach out to the team. We currently sell a fantastic ZMA (Zinc, Magnesium and B vitamin) blend and creatine in studio.Â
