Must have supplements for the active woman

Walking into a health food store can be a task as daunting as finding a needle in a haystack. The fitness industry has been flooded with magical potions, cures and super vitamins.

Listed below are some must have supplements for the active woman. These are not fat loss supplements (as nothing works better than a solid meal plan and intense exercise) but essential supplements to ensure a strong immune system, good bone and joint care and overall physical health.

1. Omega 3 Fatty Acids

Omega-3 fatty acids are important for healthy nervous system function, cholesterol levels and may reduce inflammation and are available as dietary supplements. Omega-3 fatty acids supplements manufactured from fish oils need to be free from contaminants like mercury.

Top Picks: Flax seed oils, Fish Oil capsules

2. Glucosamine

Glucosamine is a type of amino sugar. Damaged tissues from rigorous workouts can be repaired by utilizing glucosamine. It is a natural, non-toxic compound and research has shown that it not only helps ease joint discomfort, but may help improve the structure of joints. Glucosamine supplements are manufactured from a substance found in the shells of shrimp, crab, lobster, and other sea creatures, therefore if you have an allergy to seafood you should stay away from this supplement.

3. Multi-vitamins

Our bodies need vitamins in order to function properly. Most of us acquire a majority of the vitamins our body needs through nutrition. However, more often than not, women who exercise are also on restricted or low calorie diets. When there is a micro-nutrient deficiency, we put ourselves at risk for illness. The obvious advantage here is preventing deficiency. And while taking a multivitamin on a daily basis makes sense, it is not a magic pill ladies.

4. Protein Powder

While its not a must have, and as a nutritionist I often recommend ladies get their sources of protein from real food, often times we just have trouble meeting our protein requirements. And with all the protein supplements on the selves, it's always been the number one question I'm asked about during consultations.

Protein powders are made of four basic nutrients: whey (from milk), egg, soy and rice. These concentrated sources of protein are processed into the powdered form, to be reconstituted into liquid form as a protein shake, or mixed with fruit juice or milk. Additionally, protein powders can be sprinkled on cereal, stirred into soups or stews, and cooked into baked goods. The best protein powders are made of whey. So when shopping for a protein powder, always refer to the labelling and buy whey.