Essential Supplements For Women, Pt. 2

Supplements are an important part of many fitness and health routines. The attraction lies in the fact that they not only fill out your vitamin and mineral intake, but they can help you burn fat and gain muscle, too. You read part one of our list for the essential supplements for women; here are five more vital supplements that will take your body to even higher heights.

6. Casein Protein

We left off with casein's infamous cousin, whey; casein, milk's less famous protein, is no less necessary when it comes to supplements for women. In terms of digestibility, casein is the opposite of whey. But as a result, it offers a constant source of aminos over the course of many hours. This means that it's the perfect supplement to take right before going to bed! Studies have also shown that people who combined whey and casein in their protein shakes post-workout had elevated muscle growth, in comparison to those who just used whey. DOSAGE: 20 grams before you lay your head to rest every night. You might also want to take advantage of the potential boost that adding casein to your standard whey protein shake can provide (post-workout only is recommended).

7. Green Tea Extract

Green tea in general has been found to have many health properties, and it's in large part thanks to the active ingredient EGCG (a little thing known as epigallocatechin gallate). It has the ability to inhibit an enzyme that breaks down norepinephrine, which is a hormone known to boost metabolic rate and fat burning. As a result, levels of the hormone are higher so you can work harder. The potential support muscle recovery after grueling workouts and the support of healthy joints makes green tea extract particularly good supplements for women. DOSAGE: Keep a bottle handy in your gym bag and take 500 mg three times a day, prior to meals. At least once should be half an hour before you work out. (Make sure that you get one that has been standardized for EGCG so you get the most bang for your buck.)

8. Calcium

When it comes to supplements for women, calcium is especially crucial. Women are more susceptible to osteoporosis in the first place, so maintaining proper bone health is important. Calcium has some other critical functions too, though, one of which is proper muscle contraction. If you don't have enough calcium, relaxing your muscles might be difficult, which will result in a loss of potential energy. Yet another benefit is that calcium may even help with fat loss. DOSAGE: 500 - 600 mg twice a day will have your bones (and muscles) beaming.

9. Vitamin B-Complex

We all know that B vitamins are essential for energy. But if you train as hard as we think you do, you may be using up more B vitamins than you're replacing with the food you eat. To combat that, add a B-Complex 100 to your daily supplementation. The name means that it offers 100 mg of most of the essential B vitamins, which will have you maximizing your energy to accomplish all your fitness goals. DOSAGE: Take one tablet of a B-Complex 100 daily, preferably with a meal.

10. Creatine

Bodybuilders know the value of creatine, but it's definitely not just for men. When you take creatine as a supplement, it creates more potential energy, which gives your muscles to ability to work even better. The main reason you should use creatine is because of the endurance. No matter what your workout is, creatine will help you do it for longer. The intensity of your workout can increase as well, allowing for greater gains and increased fat burning. DOSAGE: 2 - 4 grams before your workout, as well as after. Your journey to the fittest body of your life is a personal one, but there are a few things everyone can do to help maximize their potential and skyrocket in progress. Although supplements might not be strictly necessary, they do offer much of value to those who are training for the most toned bodies and abs of steel. Keep your supplements organized with a gym backpack or gym tote, and feel the fitness burn go even deeper.