Vitamin E is an antioxidant that may also be protective of the heart. It has been extensively studied for its potential role in helping reduce the risk of heart disease for women. Vitamin E can be difficult to find in the diet if you do not consume adequate amounts of the right types of oils.

Vitamin B1, also known as thiamin, helps the body use carbs for energy. It is needed for muscle contraction, nerve, and heart function. All of these functions mean that exercise increases the need for vitamin B1, so very active people could benefit from a supplement.

Vitamin B2, or riboflavin, is essential for breaking down food for energy, nutrient absorption, hormone production, and liver health. Riboflavin is essential for recovery after exercise, helping reduce muscle soreness.

Vitamin B3, or niacin, helps convert food into energy, which is required to help you stay active. It is especially important during prolonged exercise, when the body starts to tap into stored fat and glucose to keep going. B3 is also essential for DNA repair, as an antioxidant, and to help regulate cholesterol levels.

Vitamin B5, or pantothenic acid, helps the body use food for energy. It also is required for nervous system function and making red blood cells. Pantothenic acid helps regulate hormones, particularly those related to stress.

Vitamin B6 is required for over 100 different reactions mostly related to protein metabolism. It is also needed to make neurotransmitters, which helps regulate mood. For women, it can help regulate the balance between progesterone and estrogen levels.

Folate or folic acid is required to make red blood cells, help breakdown carbohydrates, and for DNA production. It helps the body deliver oxygen to the muscles reducing fatigue during exercise. For women, it is particularly important during pregnancy as adequate levels help prevent certain birth defects.

Vitamin B12 is needed for proper nerve function. Those who follow a vegan diet need to supplement with B12 as it is only found in animal foods. B12 deficiency can lead to a type of Anemia resulting in low energy levels, which may impact your exercise routine.

Biotin is required to convert nutrients from food into energy. It is specifically used during exercise to help the body tap into stored carbohydrates. It also helps play a role in maintaining the health of hair, skin, and nails.

Calcium is required for strong bones and teeth. Women have higher calcium needs, as they are more at risk for osteoporosis, when compared to men. It is also essential for blood clotting and muscle contraction, helping support your muscles during your workout.

Iron is needed to make red blood cells that carry oxygen throughout the body. If you are deficient in iron, you will not have enough energy to power your workouts. Women are at risk for iron deficiency, called Anemia, due to monthly cycles.

Iodine is required to make thyroid hormones. These hormones are essential for a normal metabolism and maintaining a healthy weight. It also plays a role in nerve and bone development.

Magnesium has over 100 roles in the body. It helps regulate muscle contractions, supports immune function, and helps control blood pressure. Magnesium is particularly important for exercise performance as it helps the body dispose of lactate, which can cause fatigue in the muscles.

Zinc is required for wound healing, eye health, and immunity. Low levels of zinc have been associated with hair loss, changes in taste/smell, and infertility. During exercise, it helps increase blood flow to the muscles.

Selenium is a mineral with antioxidant functions. These antioxidants may help mitigate some of the oxidative stress created by intense exercise. It is also protective of the heart, brain, and thyroid.

Copper works with iron to help form red blood cells. Healthy red blood cells help carry oxygen to the muscles during your workout. It is also essential for healthy bones, blood vessels, and nerves and plays a role in immune function.

Manganese activates enzymes for a healthy metabolism. It also helps with protein and carbohydrate digestion. This essential mineral helps reduce inflammation, which could in turn, decrease muscle soreness after a workout. It can also help mitigate symptoms of PMS.

Molybdenum helps the body process protein. It is also required for detoxification in the liver, so the body can naturally clear out toxic substances.

Chromium helps with nutrient metabolism. It also helps regulate blood sugar. It can be taken to enhance physical performance and energy by increasing muscle mass and helping with body fat loss.

Potassium is required for maintaining electrolyte balance, normal heartbeat and muscle contraction. During exercise, we lose important electrolytes, therefore it is important to replenish them when possible.

Choline is a B-vitamin that plays a role in liver function, brain development, muscle contraction, and a healthy nervous system. During exercise it can enhance muscle performance and improve stamina. It can also help support quick muscle recovery after a tough workout.

CoQ10 is an antioxidant and is essential for energy production in the cell. It helps reduce oxidative stress during exercise, which can speed up recovery. For women, it is essential for
fertility.