Vitamin D Among many other functions, Vitamin D helps calcium to absorb. Vitamin D deficiency rates are high among female athletes, between 33 and 42 percent. The recommended daily intake is IU international units of Vitamin D, but many experts recommend at least two thousand IU.

Iron Because of menstruation , women lose more iron than men and are thus more likely to experience a deficiency. While men need around 8 milligrams of iron in their daily diet, women need somewhere between 12 and 18 milligrams. On that end, athlete and blogger Emmy Gattrell had the following personal recommendations as well:.

The other thing I recommend is a fiber supplement at some point during the day if you are unable to get a minimum of 25g from diet alone. Good digestive health is incredibly important to your overall well-being. A post shared by Author Emmy Gatrell emgatrell.

Since moving to New York City in he's been writing on health and fitness full time for outlets like BarBend, Men's Health, VICE, and Popular Science.

This bundle was expertly curated with Dr. Andy Galpiin to enhance performance, optimize recovery, and fortify overall health.

The suite of essential supplements includes Omega-3s and Vitamin D, which bolster health and immune functions; Whey Protein and Creatine, which ensure energy and muscle optimization; and Collagen Peptides, which revitalize connective tissues, providing durable strength, and optimal recovery.

Together these ingredients are uniquely tailored to the physiology and needs of the female athlete. Omega-3 are essential polyunsaturated fatty acids that play a critical role in cell membranes throughout the brain and body. Supplementation increases EPA and DHA levels, which enhance cardiovascular health, brain function, and muscle and joint recovery.

Vitamin D3. Vitamin D3 is an essential fat-soluble vitamin found in certain foods and produced by the body when exposed to sunlight.

It is a critical nutrient required to keep your body functioning properly. Vitamin D promotes calcium absorption, facilitating the development and maintenance of strong bones and teeth.

It also supports muscle function, immune system modulation, hormone regulation, gene expression, and overall cellular health.

Vitamin D3 has been shown to be the most potent and easily absorbed form of Vitamin D. Collagen Peptides. Collagen is the most abundant protein in the human body and is vital to the structural integrity of your tendons and ligaments, as well as your skin, muscles and bones.

Our Collagen Peptides is a meticulously formulated blend that goes beyond standard collagen offerings by combining bovine collagen, vitamin C, and FORTIGEL®.

This clinically researched formula delivers 15g of collagen in support of Type I, II and III collagen in the body resulting in improvements in both the amount and strength of collagen formed in the body. Creatine is an amino acid that plays a critical role in cellular energy production.

Daily supplementation may help improve muscle performance and cognitive function. Creatine helps boost your phosphate reservoirs and supports the recycling of adenosine triphosphate ATP primarily in muscle and brain tissue.

ATP is key to driving energy at the cellular level and supports fundamental functions from muscle movement to nerve cell growth. We use creatine monohydrate, the gold standard in creatine supplementation.

GRIT is a refreshing Orange Mango flavor stimulant free sports drink that was formulated with elite and high level athletes in mind! Close menu. Quick view. No reviews. Her CON-CRET® Creatine HCL. GRIT: Elite Sample Pack 3 reviews.

Stimulant Free Energy When You Need It! Optimal Hydration When You Want It Most! TTP's ELITE Athlete Bundle Get Your Flavor Blast 3 Different Ways 2 reviews. What To Expect From The Unique 3-Stage Formula Never compromise your nutrition while trying to exceed your goals.

When You Should Drink 20 minutes before a hard workout or practice. During a tough work out session for extra endurance Following a grueling training session when you need to rehydrate and replenish Immediately post Weigh-Ins for combat and weight-cutting athletes.

How You Should Drink Mix 1 pack of water Intra or Post -workout Who Should Drink 10xGRIT - EVERYONE from Weekend Warriors to Olympic Finalist. GRIT is used by Runners, Lifters, Fighters, Weight Cutting, or anyone Competing at the local or international level. GRIT is one of the best Supplements for Muscle Recovery, Rehydration, and Endurance.

GRIT is the true "All In One Sports" Supplement. No stimulants, so no crashing, even after post workouts or competitions. GRIT is safe for Men and Women Safe for kids when following instructions on the package Add a supplement that has been proven to provide elite nutrition for elite athletes. With Informed Sports, you can be confident your reputation is in safe hands.

of water Intra or Post -workout Who Should Drink 10xGRIT - EVERYONE from Weekend Warriors to Olympic Athletes. Virtually any and every sport that requires the nutrition needed to compete. No stimulants, no crashing, even after post workouts or competitions.

Feel the surge of energy naturally and come back down to do it all over again. She GRIT - Innovative 3-Stage Formula Blue Razz Baby No reviews. Her CON-CRET® Creatine HCL No reviews.

The daily supplement pouch makes it easy for you to follow the plan. No more pill bottles, no more counting pills. All you have to do is take what's in the pouch each morning.

Depending on your hormone profile category, I even vary what supplements you get across the month. Step 1: Go here to get started , and you will answer some quick questions.

Don't worry. Your answers are never stored. They are only to pick the right formula for your hormone profile. Step 2: Based on your hormone profile category, I've chosen the specific supplements you need and when you should take them during the month. For example, if you have natural cycles without birth control, you will get 14 days of supplements for your Follicular phase and a different set of supplements for the ~14 days of your Luteal phase.

Don't worry if you have a shorter or longer cycle; it is the Follicular Phase FP that changes. To accommodate for the length variations, we always include bonus FP pouches free of charge.

Step 3: Check out, and your monthly Female Formula will arrive in a few days. You can start immediately, and I include a guide on calculating where you are in your cycle and on which pouch you should begin.

Each formula is different and you can also further customize them yourself when checking out. I've worked with the team at The Feed for the past six months to source the supplements I want from the brands I trust.

I've hand-picked each supplement you are getting. Here just a few highlights of how the Female Formulas are designed for your unique needs as a Female Athlete:.

Iron is critical for many female athletes, yet your body is better at absorbing iron in the Follicular phase, so it makes no sense to take it all month. You will get 28mg of iron in the daily pouches you use during the Follicular Phase. With the increase of estrogen and progesterone in the Luteal phase your body needs more creatine to help with hormone-mediated neurotransmitter changes which affect your mood, so I've included Creatine in the 14 Luteal phase pouches.

It is a low dosage that has been shown to assist in balancing mood and won't have any side effects i. I've included two distinct species of probiotics, Lactobacillus: Reuteri RC® and Rhamnosus GR-1® , backed by clinical studies to help promote a healthy vaginal microflora and support urogenital tract health.

I've added to your pouches SwissRX Bone Support because low estrogen puts you at a higher risk for osteoporosis. SwissRX Bone Support includes highly bioavailable forms of calcium, magnesium, and Vitamin D alongside Vitamin K2 to help support calcium absorption.

You can do this with our 3-Stage 10xGRIT supplement. When pushing further while training and competing the overall goal of TTP Nutrition's 10xGRIT is to help you gain much needed energy, endurance, and recovery faster TRUSTED - 3rd Party Testing by World Renowned Informed Sports.

Who Should Drink 10xGRIT - EVERYONE from Weekend Warriors to Olympic Athletes. TTP Nutrition's 10xGRIT will give you:. ProMera's CON-CRET® Creatine HCL will give you:. Warnings for CON-CRET® Creatine HCL:. This product is not intended for individuals under Consult a physician or healthcare provider before using this or any other dietary supplement or starting any exercise program.

Do not exceed recommended dose. Maintain adequate hydration when using. CON-CRET® is extremely hygroscopic, exposure to moisture and humidity may cause clumping but will not affect the product. Keep in a cool dry place. Stirring is suggested prior to use. KEEP OUT OF REACH OF CHILDREN. IF PREGNANT OR NURSING, consult a healthcare professional before use.

Manufactured for ProMera Health LLC 61 Accord Park Drive Norwell, MA She GRIT - Innovative 3-Stage Formula Blue Razz Baby. GRIT - Designed Specifically for All Athletes looking to Maximize Their Potential at ALL Levels!

GRIT is a refreshing Blue Raspberry flavor stimulant free sports drink that was formulated with elite and high level athletes in mind! TTP Nutrition's Original GRIT will give you:.

Serving Size 1 Scoop s Servings Per Container Adults, as a dietary supplement take 30 to 45 minutes prior to training with approximately ounces of water. CON-CRET® can be taken on an empty stomach or with food or mixed with protein. Normal Training: 1 serving 1 scoop per pounds of body weight.

Intense Training: scoops servings per pounds of body weight. Warnings : This product is not intended for individuals under She GRIT - Innovative 3-Stage Formula Strawberry Watermelon Blast.

She GRIT - Innovative 3-Stage Formula Orange Mango Tango. GRIT is a refreshing Orange Mango flavor stimulant free sports drink that was formulated with elite and high level athletes in mind!

Close menu. Quick view. No reviews. Her CON-CRET® Creatine HCL. GRIT: Elite Sample Pack 3 reviews. Stimulant Free Energy When You Need It! Optimal Hydration When You Want It Most! TTP's ELITE Athlete Bundle Get Your Flavor Blast 3 Different Ways 2 reviews.

What To Expect From The Unique 3-Stage Formula Never compromise your nutrition while trying to exceed your goals. When You Should Drink 20 minutes before a hard workout or practice.

A large proportion of the supplements on the market are geared for athletes. In many ways, this makes sense. While many athletes are taking more supplements than what is necessary or helpful, here are a few supplement recommendations for female athletes. Iron is an essential mineral found in our bodies that helps transport oxygen through our blood.

Endurance athletes have a high demand for this oxygen in their bloodstream as the vast majority of their races are performed aerobically aka dependent on oxygen for performance. Premenopausal female athletes are at a slightly higher risk for iron deficiency than male athletes due to monthly menstrual cycles and greater iron loss through red cell break-down, losses in sweat, gastrointestinal bleeding, and increased inflammatory markers that can inhibit the absorption of iron.

Assuring adequate iron stores for the female athlete will improve overall energy levels, maximum power, and exercise efficiency. Prior to supplementing with iron, I highly recommend getting your ferritin levels checked in order to determine the most appropriate treatment plan.

This will help you avoid toxic levels of iron that can cause similar symptoms to iron deficiency. For most athletes, intentionally increasing the amount of iron from food sources will be a sustainable way to maintain adequate iron levels.

The most absorbable forms of iron are found from heme iron foods which include red meat, chicken, turkey, and seafood.

Plant-based foods that are rich in non-heme iron include white beans, spinach, kale, and fortified foods such as cereal. Always pair iron-rich foods with vitamin C-rich foods to help increase iron absorption in your body.

Avoid pairing iron-rich foods with calcium-rich foods. In many cases, however, an iron supplement may be your best bet. Athletes who are extremely deficient, on a time-crunch to improve ferritin levels in the weeks before a key event or who have tried increasing iron sources from food without much success are excellent candidates for a supplement.

Athletes should get their ferritin levels checked regularly in order to assure proper dosage and usage of iron supplements. Vitamin D improves bone health, muscle mass, strength, immune health, sleep regulation, hormone regulation, and aids in weight maintenance.

Athletes will obtain obvious performance benefits from having adequate levels of vitamin D. As with iron, I recommend focusing on a food-first approach, followed by a supplement if needed.

Premenopausal female athletes with normal menstrual cycles have the opportunity to perform better as a result of their cycle than if they were not to have one at all. Due to the nature of the cycle, however, there will be periods of time where a female athlete is more likely to perform and feel at their best and times of the cycle where optimal performance will be harder but not impossible to achieve.

Much of this sluggish feeling comes from an increase in inflammation. Stacy Sims, a female-athlete nutrition expert suggests the following combination of supplements to help reduce PMS symptoms related to inflammation.

Female athletes can try taking this for the week leading up to the start of their period. When it comes to performance, there are a few supplements women should consider taking at key times when racing or trying to perform optimally. Using these supplements on a daily basis will not provide a greater benefit and may in fact be harmful.

More research is needed in order to definitively say what kind of dosage is best for women specifically. Starting with smaller doses and seeing how your body reacts to each is a viable strategy for finding what works best for you personally. Beta-alanine is an amino acid that helps buffer lactic acid build-up in the bloodstream.

For longer endurance events, beta-alanine is helpful for improving top end speed in a finishing kick. A recommended starting dose would be grams each day for weeks before a key race or event. It is not uncommon to feel a tingling sensation when using beta-alanine due to the vasodilation effect.

If you experience this, try taking a smaller amount. Caffeine is one of the most widely studied and accepted supplements for endurance athletes to consider taking. The mental boost from caffeine provides a physical boost in our ability to perform at high levels.

Recommended levels of caffeine to be taken for performance are mg per kilogram of body weight. In my experience, this volume of caffeine is highly appropriate for regular caffeine drinkers, but athletes who do not consume caffeine on a daily basis will achieve a similar performance benefit with smaller amounts.

Further, the consumption of high-energy processed foods i. sport gels, bars, and other highly processed products in such athletes can lead to poor nutrient composition and quality within the diet, even if energy intake is appropriate.

Finally, in weight sensitive or aesthetic sports, low energy availability is commonly reported due to restricted dietary intake in an attempt to manipulate body composition [ 7 ]. iron in red blood cell production [ 8 ]. Notwithstanding, it is also likely that the inflammatory responses to heavy training may impact the ability of an athlete to absorb various nutrients at the level of the gut [ 9 ], which over time can also contribute to a greater exposure to risk of nutrient deficiency.

For instance, exercise-induced increases in the inflammatory cytokine interleukin-6 have been linked to increases in the liver-produced peptide, hepcidin, which when elevated, functions to decrease iron absorption in the gut [ 10 ], a process recognised to be a contributor to the commonly seen compromised iron stores of athlete populations [ 11 ].

Underlying nutrient deficiencies in athlete populations may impact a variety of health and performance outcomes. Commonly, symptoms of nutrient depletion in athlete populations tend to initially present as feelings of lethargy and fatigue [ 12 ], which may eventually impact training consistency, and therefore performance, over time.

Given these potential negative implications for performance, it is integral that the nutrition support team working with athletes have a well-structured process of assessment to uncover nutrient issues prior to it affecting performance; this approach can also provide a comprehensive assessment tool to evaluate the need for dietary supplements when addressing any identified problems.

In an attempt to provide this structure, a modified A—E framework of adapted nutritional assessment has been previously proposed [ 2 , 13 ].

This framework provides a comprehensive assessment of nutritional status across five key domains, including:. Biochemical analysis, to assess the presence and levels of targeted biomarkers e. iron, vitamin D [25 OH D], etc.

on nutrient intake as an underlying cause of any potential issues. It should be noted that individual aspects of this comprehensive assessment approach may be conducted by numerous individuals within the sports medicine team supporting an athlete i. dietitian, sports physician, etc. In combination, the interrogation of these five factors provides a comprehensive assessment tool to enable the detection of nutrient disorders, the potential contributing factors to the disorder, and the approach i.

nutritional correction or supplementation to address any identified problem s. If a nutrient deficiency is uncovered, consideration needs to be given to numerous underlying factors that could influence the success of any intervention.

One significant factor might include the approach taken to correcting the issues. For instance, for any given identified nutrient deficiency, there are several approaches that can be taken to improve the situation.

However, it is not always possible to correct a nutrient deficiency by simply advising the athlete to eat more, especially when a deficiency generally requires more of the specific nutrient to fix the problem than the typical Recommended Dietary Intake RDI [ 1 ].

Of note, RDI is the average amounts of specific nutrients required daily for sustenance or avoidance of deficiency states [ 14 ]. Given this issue, a concurrent approach to increasing nutrient density from food might be to explore the addition of a specific oral supplement i. consuming a daily iron supplement to make up for low overall iron intake in a vegetarian diet.

In general, the efficacy of this approach is usually high; however, the process to replete an issue is usually slow i. at least 4—12 weeks in the case of vitamin D [ 15 , 16 ] and iron [ 17 , 18 ] , could result in some level of gastrointestinal GI distress, and as with any commercially available supplement, may be accompanied by some level of risk relevant to supplement contamination [ 19 ].

Therefore, a well-considered approach using batch-tested supplements should be undertaken. iron and B vitamins might be to consider infusion of the depleted nutrient directly into the circulation i. parenteral supplementation.

Given that most nutrient deficiencies have their origin at the level of the gut, parenteral approaches to supplementation are attractive since they bypass this issue, and their effect is immediate. However, parenteral approaches to nutrient supplementation are associated with their own set of risks [ 20 ], such as adverse reactions to the infusion itself, issues and well-justified stigma with needle policies in elite sporting organisations [ 21 ] and antidoping rule considerations for routes of administration that must be considered.

Accordingly, it is not uncommon that this final approach to nutrient supplementation is generally reserved for more severe and persistent cases of deficiency, and therefore should only be considered in collaboration with a trained sports physician.

Once the approach of supplementation is determined, other considerations for the practitioner working with athletes who present with an identified nutrient deficiency might include:. The dose which will likely be greater than the RDI to correct an issue and formulation of the supplement,.

The interactions of the supplement with other food e. co-consumption of iron and calcium can decrease the absorption of iron, whereas co-consumption of iron and vitamin C can enhance the effect [ 22 ] ,. Any food—drug interactions that might be of relevance e. oral contraceptives negatively impacting folate metabolism, etc.

The duration of supplement consumption i. When considering the numerous vitamins and minerals that exist in our diet, and the innumerable functions they play, it becomes clear that a comprehensive review of them all would be impractical although readers are referred to Beck et al. However, from an athlete-centric perspective, there are some key vitamins and minerals that are integral to adaptation and optimal function.

From a haematological perspective, iron, folic acid and vitamin B12 are significant contributors to red cell production [ 24 ]. The importance of iron is well established for its critical role in the formation of haemoglobin incorporated within red blood cells and enzymes integral to the electron transport chain at a cellular level.

Consequently, iron is integral to key processes including oxygen transport and energy production, which are highly relevant to athletes [ 25 ].

Currently, it is established that there are three stages of iron deficiency, which progressively increase in symptoms and severity of effect as the depletion of serum ferritin sFer , haemoglobin Hb and transferrin saturation TSAT progress [ 27 ].

Stage 1 is iron depletion ID , characterised by a reduction in sFer without impact on red blood cell production. Stage 2 is iron deficiency non-anaemia IDNA which presents with further depleted sFer, causing erythropoiesis to diminish as the iron supply to the erythroid marrow is reduced as evident by a decrease in TSAT.

Stage 3 is iron-deficient anaemia IDA which represents the most serious and debilitating level of compromise, where low sFer and TSAT have progressed to a decrement in Hb concentration. Here, not only do athletes report the common feelings of lethargy and fatigue as they do in stage 1, iron depletion , but they also present with reductions in overall physical capacity [ 11 ].

Previous work has developed athlete-specific blood screening [ 11 ] and iron supplementation frameworks [ 22 ], thus providing practitioners with guidelines and strategies to mitigate the progression of stage 1 iron depletion to a more severe stage of impact i.

stages 2 and 3. Interestingly, current data suggest that iron supplementation in the absence of severe deficiency i. IDA is unlikely to result in performance benefits for athletes, with meta-analyses demonstrating unchanged performance outcomes in iron-deficient non-anaemic IDNA athletes [ 28 ].

However, iron supplementation provided to IDNA individuals has been shown to improve haemoglobin and ferritin concentrations, whilst also reducing the subjective feelings of fatigue during exercise [ 29 ], which can impact the quality and consistency of training over time.

Furthermore, under exceptional circumstances of environmental stress, such as altitude training designed to stimulate red cell production, iron supplements should be considered in athletes with suboptimal ferritin stores, in an effort to meet the additional erythropoietic demands of the hypoxic stimulus [ 11 , 30 ].

In addition to iron, it is also well recognised that B vitamins have an important role in haematological function in active populations [ 31 ]. Of the nine B vitamins found within the diet, folate B9 and cobalamin B12 play crucial roles in facilitating the production of red cells in the bone marrow [ 32 ].

Interestingly, clinical B12 [ 33 ] or folate deficiency [ 34 ] can result in megaloblastic anaemia, due to disruption of DNA synthesis and repair that results in ineffective erythropoiesis [ 24 ]. Notably, pernicious anaemia, a form of megaloblastic anaemia, occurs due to B12 deficiency and can only be treated with parenteral administration of B12 due to a lack of gastric intrinsic factors required for B12 absorption [ 35 ].

In athlete populations, observational data suggest that low circulating levels of B12 are mildly associated with lower haemoglobin concentration and haematocrit, and that B12 supplements may be beneficial to haematological adaptation when suboptimal levels are detected in the blood [ 36 ].

However, standardised thresholds for the classification of B12 deficiency in athletes are not well defined, and therefore, further work is required to establish best practice guidelines for addressing this issue.

Of note, the impact of low B12 levels is especially pertinent to vegetarian and vegan athletes, since B12 is found more readily in animal food sources. Accordingly, athletes adhering to certain dietary restrictions may need to be mindful of relevant sources of B12 in their diet, and not averse to biochemical and clinical assessment of B12 and iron stores if persistent feelings of lethargy are present.

When considering bone health, vitamin D [ 37 ] and calcium [ 38 ] have been extensively studied in athlete populations. Vitamin D is known to play an important role in calcium homeostasis, which is essential for bone health, thus having a positive effect on mitigating fracture risk.

Vitamin D can have a positive effect on osteoblasts and bone remodelling via induction of receptor activator of nuclear factor-κB ligand RANK-L and phosphate homeostasis [ 39 ]. Collectively, such factors, in combination with the mechanical loads of exercise, are hypothesised to stimulate mitogen-activated protein kinase signalling, which may promote increased bone mineral density and lower fracture risk see [ 37 ] for review.

Such events are often accompanied by severe hypercalcemia and hypercalciuria, as well as low parathyroid hormone activity, which may compromise bone integrity [ 41 ]. In addition to vitamin D, low serum calcium caused by dietary insufficiencies is known to stimulate an increase in parathyroid hormone PTH and osteoclast activity, inducing a catabolic effect on bone [ 43 ].

Such scenarios may benefit from calcium supplements to support bone health. Finally, a reduction in serum ionised calcium occurs during exercise, prompting an increase in PTH activity and bone resorption [ 45 ].

Interestingly, pre-exercise calcium intake mg has been shown to minimise perturbations of bone calcium homeostasis [ 46 ], and therefore, this approach might be considered for athletes at heightened risk of bone injury. To maximise absorption, this calcium intake should be apportioned in smaller doses i.

milk, yoghurts, cheese or plant-based foods e. Sub-optimal nutrition is a major risk factor for illness and infection in athletes [ 49 ], with low energy availability often highlighted as a major consideration [ 7 ]. A range of nutrients are known to play a significant role in immune function i.

iron, vitamins A, D, E, B6, B12; for review see [ 50 ]. For instance, vitamin D is reported to play an important role in both innate and acquired immunity, with numerous reports presenting a case for an inverse relationship between vitamin D concentrations and upper respiratory infection URI in athletes and military personnel for review see [ 37 ].

In addition to vitamin D, zinc and vitamin C are commonly considered supplements to help improve immune function [ 51 ]. Zinc is reported to play an important role in nucleotide and nucleic acid synthesis, whilst also acting as an antiviral agent by increasing interferon gamma, thus decreasing the docking of common cold viruses with binding sites [ 52 ].

Interestingly, a previous systematic review has reported that athletes often present with lower circulating zinc concentrations than the general population, despite their greater dietary intake [ 54 ]. This suggests that the zinc requirements of athletes are likely higher than the general population, possibly due to sweat losses experienced as part of extended periods of intense training [ 55 ].

Often promoted for its antioxidant capacity [ 56 ], vitamin C is an active scavenger of reactive oxygen species in intra- and extra-cellular fluid [ 57 ]. Such events provide rationale for vitamin C intake when attempting to preserve athlete health, especially during infection or during heavy training where inflammation and oxidative stress are acutely increased.

Interestingly, clinical trials have reported a dose—response relationship between vitamin C supplementation and URI duration, with large daily oral dosages between 3 to 8 g [ 60 , 61 ]. Furthermore, a Cochrane review reported that in five studies conducted from to , low-dose vitamin C supplements 0.

Such findings have led to the common suggestion that vitamin C supplements might be considered for athletes during periods of heightened infection risk, such as extended periods of heavy training or travelling for key competitions [ 63 ].

Females have distinct biological and phenotypical attributes which make the nutrient needs of female athletes unique. In females, the sex hormones, oestrogen and progesterone, play an important role in reproductive development and menstruation [ 64 ], signalling the release of other hormones such as luteinizing hormone and follicle stimulating hormone , which also have important roles in ovulation and maintaining pregnancy.

Female ovarian hormones not only change across the life span from puberty through to menopause , but also change cyclically throughout the four phases of the menstrual cycle 1—menstruation phase, 2—follicular phase, 3—ovulation phase, 4—luteal phase.

For instance, during menstruation, concentrations of both ovarian hormones are low [ 65 ]; however, oestrogen levels increase during the follicular phase to stimulate ovulation, prior to high circulating concentrations of both oestrogen and progesterone during the luteal phase.

In addition to their reproductive roles, ovarian steroids can influence a variety of physiological and biological processes, such as thermoregulation, metabolism, cognition and autonomic regulation [ 65 , 66 , 67 ].

When considered collectively, the implications of these physiological alterations may extend to impact athletic performance. Regardless, it is evident that female athletes more commonly present with certain micronutrient deficiencies [ 69 , 70 ], and therefore, nutritional approaches that consider the unique needs of female athletes are required.

Currently, there is limited research exploring the periodisation of nutrition around the menstrual cycle. However, there are minerals which merit closer investigation, such as the intake of iron.

This is particularly important to menstruating female athletes who might experience losses equating to between 5 and 40 mg of iron each cycle [ 71 , 72 ].

Of note, this number is likely much higher in women with heavy menstrual bleeding HMB , a condition thought to be highly prevalent in athletic cohorts [ 73 ]. Interestingly, hepcidin, the aforementioned iron regulatory hormone responsible for controlling iron absorption, has been shown to be downregulated by oestrogen [ 74 ], which means that iron absorption might be increased when oestrogen levels are high i.

follicular phase of the menstrual cycle. This may provide a window of opportunity for females to recover the net iron loss from menstruation. While mechanistic support for this association is strong, studies of human trials are unclear [ 75 , 76 ] and no study has yet directly assessed changes in iron absorption rather than hormonal alterations across the menstrual cycle in female athletes.

Regardless, these menstrual blood losses and hormonal fluctuations are unique to female athletes, and result in a greater iron requirement compared with males. However, this RDI can be quite difficult for females to achieve as their generally smaller body size means a lower absolute energy intake is required when compared with males.

To compound this issue, female athletes commonly follow diets that are restrictive, including vegetarian or vegan diets low in quality haem iron sources [ 11 ], or those limiting either carbohydrate or energy intake [ 78 ], which have been shown to contain lower amounts of dietary iron.

Accordingly, inadequate energy intake, and therefore lower dietary iron intake, contributes to the higher incidence of iron deficiency seen in female athletic populations [ 79 ].

Consequently, an increased focus on either dietary or supplemental iron intake in female athletes is required, particularly where additional challenges to iron balance occur from high exercise loads.

This is reflected in the iron screening recommendations for athletes [ 11 ], which suggest that females should have their iron status assessed at 6-month intervals, especially in cases of known iron compromise. The more frequent routine screening of women allows minor deficiencies in iron i.

stage 1 iron depletion to be treated prior to progression towards severe stages of the nutrient disorder i. stage 3 IDA. In addition to iron, folate is a B vitamin of particular importance to pre-conception and throughout pregnancy. As described previously, both iron and folate have fundamental roles in erythropoiesis [ 80 ].

Further, folate coenzymes are essential in nucleic acid synthesis, methionine regeneration, and in one-carbon metabolism [ 81 ], making them particularly important during periods of rapid growth i.

during pregnancy. Female athletes training throughout their pregnancy should strongly consider both iron and folate supplementation, as the added haematological stress of high exercise volumes on top of those associated with foetal growth and development may accelerate the progression of a deficiency, if not treated proactively.

These recommendations are based on the general population, as athletic specific values do not currently exist; however, they should be generally applicable assuming a pre-existing deficiency is not evident.

Nevertheless, given the lack of research in the area, individualised consultation and screening for nutrient deficiencies throughout pregnancy is strongly advised. Interestingly, there is evidence to suggest that oral contraceptive use is also associated with a reduction in plasma folate concentrations and red blood cell folate concentrations [ 84 ].

Accordingly, athletes using oral contraceptives may need to consider higher folate consumption, particularly if planning pregnancy. Of note, many prenatal vitamins will contain between and µg DFE of folic acid, which will support reproductive health and provide protective effects on the foetus when used for 3—6 months prior to conception [ 85 ].

Clear associations between menstrual function, bone health and energy availability have previously been described via the Female Athlete Triad [ 86 ] and more recently as part of the Relative Energy Deficiency in Sport REDs model [ 87 ].

While acknowledging the limitations associated with using BTMs to infer bone health, it may allude to an ability for men to better tolerate caloric restriction compared with women [ 92 ].

While vitamin and mineral intake can help support bone health, it is less effective when low energy availability is present, and in these instances optimising energy intake should be the primary nutritional intervention to improve poor bone health.

Overall, when considering the unique challenges of female athletes and the associated needs for vitamin and mineral intake, it should be mentioned that a recent audit on the representation of women in research examining iron, calcium and vitamin D supplementation [ 93 ] found not one study was able to classify and report menstrual status according to best practice guidelines [ 65 ].

Accordingly, a greater effort to explore the unique nutrient needs of the female athlete is warranted. Athletes are regularly exposed to high levels of training stress, and therefore, their energy intake needs to match the energy demand.

However, there are a variety of factors that contribute to the poor replenishment of energy needs in athletes, and as such, the replenishment of key vitamins and minerals can be compromised, putting athletes at an increased risk of nutrient deficiencies.

Given this increased risk, it is important that practitioners use a robust framework to assess the overall energy requirements, the current dietary practices and the biological and clinical status of their athletes, to identify if and when an athlete may require nutritional intervention.

Should a nutrient deficiency be detected, it is important to consider the appropriate approach to correcting the problem, whilst also accounting for the various factors e.

Of note, there are numerous vitamins and minerals of key importance to athletes, each having specific relevance to certain situations e. iron and B vitamins are significant contributors to haematological adaptation.

Finally, it should be noted that the female athlete has nuanced vitamin and mineral requirements that differ to their male counterparts, and that the research landscape requires significant work to better understand the unique nutritional challenges they face.

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Article CAS PubMed PubMed Central Google Scholar. Boosalis MG. ABCDEs of sports nutrition assessment. Health N, Council MR. Nutrient reference values for Australia and New Zealand: including recommended dietary intakes. Assessment of vitamin D concentration in non-supplemented professional athletes and healthy adults during the winter months in the UK: implications for skeletal muscle function.

Flueck JL, Schlaepfer MW, Perret C. Effect of week vitamin D supplementation on 25[OH]D status and performance in athletes with a spinal cord injury. Do not exceed the recommended daily intake stated. Food supplements should not be used as a substitute for a balanced and varied diet and a healthy lifestyle.

The product should be stored out of reach of small children! Vitamin and mineral mixture [calcium citrate, magnesium citrate, potassium citrate, vitamin C L-ascorbic acid , anti-caking agents magnesium salts of fatty acids, silicon dioxide , iron bisglycinate, zinc bisglycinate, vitamin E mixed tocopherols , niacin nicotinamide , pantothenic acid calcium D- pantothenate , vitamin B6 pyridoxine hydrochloride , copper bisglycinate, vitamin B1 thiamine mononitrate , selenium methionine, vitamin A retinyl acetate, ß-carotene , vitamin B2 riboflavin , chromium picolinate, folic acid 6Smethyltetrahydrofolic acid, glucosamine salt , potassium iodide, Sodium selenite, biotin D-biotin , vitamin D cholecalciferol , vitamin K menaquinone-7 , vitamin B12 methylcobalamin, 5 ́-deoxyadenosylcobalamin, hydroxocobalamin ], capsule shell coating agent hydroxypropylmethylcellulose.

Athlete Stack provides your body with all the essential vitamins, potentially critical minerals and trace elements that are essential for a healthy body. Being an athlete, your body has an increased need for vitamins and minerals due to increased stress and generally higher nutritional requirements - which is exactly what our Athlete Stack is designed for.

Our ESN Athlete Stack is manufactured in our German in-house production facility using the latest technology according to the highest quality standards. Do you know the wonderful feeling when everything just works? The reason for this is often a healthy and efficient body, because then we feel fit, vital and happy.

Then, we approach everything with a completely different attitude compared to day when we do not feel this good. On some days we believe we can pull out trees and on other days, on the other hand, we quickly forget that we can influence our performance level and are not helplessly at the mercy of our starting difficulties.

A balanced diet that contains all the nutrients, vitamins and minerals, sufficient sleep and as little stress as possible form the perfect basis for our body to be able to perform.

Your body needs your help to enable all its functionalities. The best part is that we can control all three components ourselves and thus influence our performance level positively or negatively. Maybe you've even tackled it before and then realized that a balanced diet requires a knowledge?

Even if you have this knowledge, especially as an athlete, it is not always possible to cover your needs for vitamins, minerals and trace elements exclusively through your diet. Although it is possible in principle within the framework of a balanced and varied diet, it requires some planning.

Supplementing your diet with a supplement fitting your individual needs for female athletes is therefore a convenient and efficient solution for you. When you try meeting your vitamin and mineral needs through various products on the market, you may forget an important nutrient or might overdose it.

On top of that, buying different products can quickly drain your wallet and all these products take up a lot of space at the same time. Our ESN Athlete Stack will solve all these problems in every aspect!

With one capsule, your body receives all essential vitamins as well as exquisite minerals and trace elements that your body needs for its vital functions. Since your body has an optimal mix of nutrients, you provide your body with more energy in your everyday life.

Vitamin C, vitamin B12, potassium, zinc, copper and so on help you - in their dosage adapted to your physical activity and your gender!

All in one capsule sounds pretty good, doesn't it? With only seven capsules per day, you cover all your needs and one pack lasts for a whole month. Plus, it means no more carrying around countless different packages! With our Athlete Stack you are optimally supplied anytime and anywhere.

Since our recommended intake is based on scientific evidence and EFSA European Food Safety Authority recommendations, you don't have to worry about the safety of the doses. If you take our Athlete Stack, your body will be supplied ideally all the time!