With this in mind, WH quizzed some leading experts and scoured endless research to create a definitive list of the 24 best supplements for women on the market that are both safe and effective. Always do your research around the company that makes the pills, and the retailer you're buying from. And remember: if you can get, say, your iron from spinach rather than a tablet, well, it's probably going to be superior.
Think of these as your SOS pack. Before taking any new supplements, it can be wise to speak to your GP to ensure it is safe for you to do so. If you want to train harder and tone up quicker, pop branched-chain amino acids BCAAs. They aid muscle repair and raise blood flow to improve your performance. Take after training and before you refuel. While there is no 'metabolism booster' supplement that's going to drastically change yours — ultimately, metabolism is something that's pretty fixed according to your age, although people with more muscle than fat tend to have a faster metabolism — you can take this to help your thyroid to function at its best.
Popping some tart cherry after a hardcore workout helps reduce delayed-onset muscle soreness. Bonus: it also contains melatonin, which means you'll sleep more soundly than ever. Choose organic as some brands contain heavy metals. Not cool. Start with two to four tablets per day for one week at or after meals. Then move on to six tablets, three times daily. The polyphenol epigallocatechin gallate EGCG in green tea makes it a scientifically-proven metabolic booster.
The results are likely to be pretty marginal and it's no sub for exercise, but FYI. Aim for about mg a day of the sweet stuff. Prone to thrush? Then FOS prebiotic dietary fibre in the form of the best supplements should be on the menu. While probiotics deliver healthy bacteria straight to the gut, prebiotics encourage the right bugs to flourish.
Take one to three capsules daily with food. Straight up: if you have a UTI, then it has been caused by bacteria — and the only way to get rid is going to be antibiotics. But there is some evidence though shaky to suggest that cranberry can stop said bacteria adhering to the bladder walls.
Struggling with a sluggish thyroid? Think low mood, dry skin and weight issues. First: see your doc. Second: get yourself some L-tyrosine, the synthetic form of thyroxine, produced by your thyroid. Take a mg tablet between meals, once a day.
Starflower contains more of the active PMS-reducing evening primrose oil. It can also help ease breast tenderness. Time to restore the balance. The result? While supplements can help, whole foods are the best source of vitamins and minerals.
The five best vitamins and minerals for maintaining and boosting body functions, including metabolism, and supporting good weight control, are as follows:. The B vitamins play many essential roles in energy metabolism in the body. The B vitamins include:. The ability to process fats, proteins, and carbohydrates is essential. A healthy metabolism ensures that the body uses these nutrients for energy rather than storing them as fat.
B is present only in animal products, meaning vegetarians and vegans may have difficulty consuming enough of this vitamin. Two studies looked at vitamin D and weight in older women and children.
Both found those participants with more fat had lower vitamin D levels than those with less fat. Researchers are currently unsure about whether low vitamin D contributes to obesity or vice versa. Research suggests that vitamin D may help control blood sugar and improve insulin resistance in people with diabetes. Unlike other essential vitamins, people can get vitamin D from sunlight. Safe exposure to the sun is the fastest way to top up vitamin D.
If a person is overweight, vitamin supplementation alone may not improve weight. Weight loss has to come from lifestyle changes as well. Nevertheless, a study in found that postmenopausal women with type 2 diabetes , eating vitamin D-fortified yogurt, improved their blood sugar levels and reduced inflammation. They also experience reduced waist size. An older study found that taking calcium with added vitamin D together slightly reduced the risk of weight gain in postmenopausal women.
People should have their vitamin D levels checked annually and talk to their doctor about supplements if their levels remain low. Following on from the above, emerging research further suggests calcium may be vital to a healthy metabolism and blood sugar control, as well as healthy bones.
Some research from suggests that higher calcium intake combined with vitamin D can assist diet-related weight loss. An older study in found that a diet high in dairy calcium enhanced weight loss in people with type 2 diabetes. Eating iron-rich foods along with a source of vitamin C, like strawberries or tomatoes , can help improve absorption. Tip: Take iron supplements with food and add extra fiber to your diet, as iron supplements can be constipating. Try it: Shop for iron supplements.
Magnesium is necessary for energy production in the body. This mineral acts as a cofactor in more than enzyme systems. These systems are responsible for a wide range of reactions in the body, including:.
Dietary surveys of people in the United States regularly show that magnesium intakes are too low. Tip: Very high doses of magnesium from supplements or medications often result in diarrhea. Try it: Shop for magnesium supplements. Green tea is thought to increase energy expenditure and fat oxidation, and to reduce fat production and absorption.
The extract of this popular beverage is known to contain powerful flavonoid antioxidants known as catechins. Green tea also contains a healthy dose of caffeine. An analysis of six controlled clinical trials found that caffeine alone, or in combination with catechins, significantly increased energy expenditure when compared to placebo. One study in found that green tea supplements reduced body weight in obese individuals by an average of nearly 2 pounds, as compared to placebo.
Tip: Green tea extract is considered safe, but clinicians advise people to take the extract with food to minimize any potential risks. Try it: Shop for green tea extract.
The list of supplements that claim to increase metabolism of fat is quite long. This is especially true for people who are pregnant , breastfeeding, or who have underlying medical conditions, such as high blood pressure, diabetes, or heart disease.
Be sure to ask your doctor about possible interactions with any medications you might be taking. If you experience any side effects after taking a supplement, stop taking it and contact your doctor. Vitamin and mineral supplements may help provide you with the energy necessary to manage stress , keep a positive mood, and reduce fatigue. Experts agree that the basis for long-term weight loss is following an overall healthy eating pattern, reducing caloric intake, and participating in physical activity.
Most of your required vitamins, minerals, and other nutrients should come from food. Supplements can help fill in any gaps in your diet that come from limiting your calorie intake. Make sure to read the label thoroughly to check its active ingredients and to understand the correct dosage. Also, note the expiration date prior to taking the supplement. Vitamins lose potency over time. You should discard any supplements that are past their expiration date.
Jacquelyn has been a writer and research analyst in the health and pharmaceutical space since she graduated with a degree in biology from Cornell University.
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