7 Most Overlooked Nutrients for Female Athletes to Stay Fit

The struggle is real for female athletes! Not only do you have to deal with a scene that’s predominantly made up of men, but you’re constantly working to prove that you’re just as worthy to stand on that stage as they are. 

It can be tough sometimes, but there are always ways to level the playing field! Keeping up with your nutrition is one of them. As an athlete, you may be constantly looking for ways to improve and get a fair advantage over the competition. What you eat and take can go a long way in keeping up your health and fitness! 

So how do you know if you’re missing anything important in your diet? Easy — we can tell you that right now! While you may not be neglecting your daily nutrition by all means, it’s still worth noting if there’s anything you’re not getting enough of, or anything you haven’t tried yet.

As a strong independent woman, you’re in charge of your own fate, and that includes your fitness! Whether you’re scoring points on the court, running laps on the track, or building muscle in the gym, you can gain a fair advantage over your competition with these key nutrients for female athletes. Stay at the top of your game by adding these 7 commonly overlooked nutrients for female athletes in your everyday diet!

B Vitamins 

We know you’re an A+ athlete, yet B vitamins are some of the most essential vitamins for athletes. They’re great for your energy, stamina, muscle health, nervous system, and even in improving your focus and concentration. They’re also useful to maintain healthy iron levels, especially for women! 

B vitamins make up the biggest group of the essential A to E vitamins. And with a spectrum of B vitamins, it might be hard to keep track of which ones will benefit you the most. Thankfully, all-star B vitamin supplements are a great place to start!

Health benefits of B complex supplements:

• Boosts stamina and energy
• Encourages ideal muscle health
• Aids cognition and concentration
• Helps maintain iron levels

Iron

There’s a reason why iron is one of the best supplements for athletes: it influences how well our entire body performs, And that’s because iron helps our red blood cells distribute oxygen throughout our body to maintain our energy levels, enhance our endurance, and strengthen our stamina. 

For women especially, who experience monthly menstrual cycles which deplete our iron reserves, an iron deficiency is serious business, making iron one of the most important nutrients for female athletes. In fact, iron deficiency is one of the most common nutrient deficiencies, but especially for women!

For an iron and stamina boost, a blood builder can be one of the best supplements for female athletes to always have on hand! A favorite of ours are MegaFood Blood Builder supplements.

Health benefits of iron supplements:

• Promotes better oxygen absorption and distribution
• Enhances energy levels
• Intensifies endurance and stamina

Vitamin D

If you spend a lot of your time training indoors, then chances are high that your body is craving extra vitamin D! And even if you train outdoors, it wouldn’t hurt to add a little more “solar power” into your life. A majority of women are low in vitamin D, which is a shame, because it helps your health in just about every way!

Vitamin D3 is known as the sunshine vitamin because we naturally absorb it by just stepping outside on a sunny day! This essential vitamin supports the growth and development of our bones and teeth, promotes proper immune system function, and increases our resistance to certain illnesses.

When it comes to nutrients for female athletes, vitamin D can promote muscle protein synthesis, ATP (adenosine triphosphate) concentration — or cellular energy production — and may even improve overall strength, endurance, and physical performance.

Health benefits of vitamin D supplements:

• Brightens mood
• Strengthens immunity
• Promotes energy levels
• Improves athletic performance

Zinc

Zinc is best known for boosting our immune system to keep it healthy and ready for anything — which is important on and off the field. As any professional athlete would attest, staying on top of your health is a top priority! Any unannounced illness or unwanted injury could cost you the game or cut into your workout time, and nobody wants that! Finding a good source of pure zinc will help in more ways than one. It not only strengthens our immunity to illness but also helps the overall healing process. One of our favorites is Pure Encapsulations Zinc 30. 

In addition to aiding immune function and recovery, zinc may also improve lean muscle mass and strength. If you’re a woman looking to build some muscle, supplementing with zinc could be your ticket to strength, as it helps in the production of hormones like testosterone. 

Health benefits of zinc supplements:

• Fortifies immune system function
• Aids the healing process
• Supports an ideal recovery
• Helps build lean muscle mass 

NAC

Hate the feeling of being sore all over after a particularly intense game or workout? We know exactly how you feel! Which is why we can’t recommend NAC, or N-acetylcysteine, enough! 

Thorne Research N-Acetylcysteine (NAC) can be one of the best supplements for athletes because of its use to relieve muscle soreness from exercise, aid muscle recovery by stimulating the release of glutathione, and reduce fatigue and aches. 

A speedy and effective recovery is always a must for athletes. The more quickly you can recover, the quicker your progress to hit milestones and goals. And, of course, you’ll experience less discomfort getting there!

Health benefits of N-acetylcysteine supplements:

• Soothes sore, achy muscles
• Reverses fatigue
• Encourages antioxidant activity 

Probiotics

It’s not really news anymore these days, right? Our digestive function can affect our everyday health in huge ways. After all, the nutrients we get from our food pass through our digestive system in order to become fuel for our bodies. Additionally, most of our immune system actually lives within our gut. Stamina, energy, thyroid health, focus and memory, hormone production, immune health — it’s all related to our digestive system! 

Probiotics are a perfect way to encourage whole-body health to keep you in tip top shape. They help to calm the occasional upset stomach, ensure a smooth digestive process, help your stomach break down food, aid the absorption of nutrients, promote immune system function, and maintain a healthy gut microbiome. 

American Health Acidophilus 1 Billion  (Chewable) is one of the best supplements for athletes to improve their digestive health. It’s a simple daily chewable and a beneficial daily dose of gut-protecting and immune-boosting probiotics!

Health benefits of probiotic supplements:

• Helps our body absorb nutrients
• Increases immune function
• Promotes cognition
• Smooths digestion

CBD 

There’s no better way to ease discomfort and reduce inflammation while also calming anxiety and stress. CBD is the perfect partner for athletes, whether you hit the gym a couple of times a week or you’re on the field daily. 

Hemplucid 1000mg Whole Plant Hemp Extract has been shown to soothe stress and anxiety, relieve pain and aches, promote a healthy inflammatory response, and help the body recover from exercise and injuries. If optimal pain and stress relief are what you’re after, look no further than CBD!

Health benefits of CBD oil:

• Relieves aches and pains
• Balances inflammation levels
• Eases anxiety
• Fights stress
• Aids recovery from injury

Maximize Your Potential

The best nutrients for female athletes are hiding right under your nose, so don’t miss out on the opportunity to maximize your infinite potential! If you’re still unsure, a visit to your local sports nutrition store will help you find the right supplements for you.