These days, being busy wears like a badge of honor. In between work, parenting, and practical self-care, feeling chronically busy is the only constant thing in my life. top of the list? to feel more energized. That means redefining your career goals, prioritizing sleep, taking social media breaks, and saying yes to things that realistically fit into your schedule.
Also, stock your fridge with energy-supporting foods. No, it does not include 5 Hour Energy shots.But it does contain the Women’s Vitamins for Energy.Chunky with essential nutrients, the Women’s Vitamins for Energy hits double: Bridging the Nutritional Gap When It’s a safety net when life gets (inevitably) busy.
Featured image by Michelle Nash.
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What are the best nutrients for energy?
The three major nutrients used for energy are carbohydrates, proteins and fats. These three make up our macronutrients. The combination helps balance blood sugar levels (very important!), regulate hormones, help you feel fuller, and help you grow muscle. provides the fastest energy source. Don’t be afraid of carbs! Keto works for some people, but carbohydrates are our preferred source of energy. When carbohydrates are depleted, we can use protein and fat for energy. Regardless, all three of these are essential nutrients.
Essential nutrients for women’s energy
Speaking of essential nutrients, let’s dive into the nutrients recommended for women for energy. Remember that other nutrients such as fiber, omega-3s, and probiotics are also important.
- B vitamins
- folic acid / folic acid
- Vitamin D
- Vitamin E
B vitamins are essential for energy!we As I mentioned before, B vitamins are necessary for converting food into energy. Food sources of B vitamins include animal protein, organ meats, seafood, legumes, fortified cereals, avocados, and sweet potatoes.
calcium It doesn’t just build strong bones and teeth.get enough calcium It helps keep your heart and muscles strong and reduces your risk of high blood pressure. As a woman, you should eat a variety of high-calcium foods, including leafy greens, high-quality dairy products, non-GMO tofu, nuts, and chia seeds.
Women need choline at every stage of their lives, but choline is especially important pregnancyGetting enough choline during pregnancy is important because it helps your baby’s brain and spinal cord develop properly. It can also protect your baby from neural tube defects. Eggs, seafood, and liver are especially rich in choline.
folic acid / folic acid
All women need folic acid daily unless they are pregnant or breastfeeding. This vitamin helps keep red blood cells healthy and is essential in preventing birth defects of the neural tube. Folic acid is the natural form of vitamin B9 in food, whereas folic acid is a synthetic form. Folic acid is found naturally in leafy greens, citrus fruits, nuts, and beans.
Iron is one of the few nutrients that women (between the ages of 14 and 50) need more than men of the same age. This reduces the risk of iron deficiency anemia. This type of anemia can cause fatigue, weakness, and irritability. Good sources of iron include high quality red meat, poultry, fish, beans and leafy greens. please. This aids iron absorption.
Magnesium helps regulate various chemical reactions in the female body. healthy blood sugarhelps muscles and nerves work properly and helps a woman’s body produce protein. Getting enough magnesium is especially important if you’re planning a pregnancy. , including whole grains, seeds, nuts and beans.
Vitamin D is also an essential nutrient for women. Its importance varies, but it works with calcium to promote healthy bones. Vitamin D is also involved in cell proliferation, immune function, and reduction of inflammation. Rich sources of vitamin D are fatty fish (salmon), mackerel, fortified milk, high-quality cheeses, and pasture-raised eggs.
Lastly is vitamin E. Vitamin E It is important for vision, reproductive, blood, brain and skin health. Vitamin E also has antioxidant properties. Therefore, this vitamin is essential for a healthy immune system. Nuts, seeds, beet leaves, pumpkin, sunflower seeds, and other vegetable oils are rich sources of vitamin E.
Essential vitamins are key to energy production
Avoiding inflammatory foods and getting enough sleep are important for a boost of energy, but don’t overlook the power of women’s vitamins. In addition to energy-boosting foods, consider women’s vitamins for energy.In many ways, they serve as the key to unlocking a more energetic version of yourself.
Here’s the problem: All of our cells need nutrients to generate energy. micronutrients It is important. They include vitamins, minerals, antioxidants, and water.They are specific fuels for our mitochondria. mitochondria It literally supplies our body with energy. As powerhouses for our cells, they break down food molecules.In essence, think of essential vitamins as the keys that open the door to energy production.
How vitamin deficiencies act like bottlenecks
Now, let’s say you’re deficient in these essential nutrients. It’s like a traffic jam. A vitamin deficiency interferes with one (or more) of the key steps in energy conversion. And when this happens, everything moves a little slower. If you suspect that this may be happening in your body, it is very beneficial to have a blood test to check your levels of micronutrients. Of course, always consult your doctor before adding any new vitamins or supplements to your routine.
How to choose quality vitamins and supplements
Dietary supplements, available in a variety of forms (capsules, gummies, etc.), are marketed as an easy and efficient way to promote good health. But buyers beware. Not all vitamins and supplements are created equal. Additionally, eating a variety of foods is the best way to ensure that your vitamin and mineral needs are met.
Regardless, Vitamins and supplements act as insurance. Look for brands that are transparent about their research and candid about the quality of their ingredients. When it comes to women’s vitamins for energy, we’ve done the hard work for you! Please consult your doctor before adding any new vitamins or supplements to your diet.
best female vitamins for energy
A wide variety of produce, high-quality protein and healthy fats are important, but a multivitamin can help ensure you’re getting the right nutrients. Below are the best women’s vitamins for energy.
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This post was originally published on November 12, 2021 and has since been updated.