Supplements for women: which are the best


No, you don’t need to be a gym rat to need supplements. Truth is, at this time and age we can’t get enough fuel from food only. But our bodies need enough of certain vitamins and nutrients to function properly. And of course the supplements we should take depend on our age, activity level and general health, but in this post I will share with you the must-haves for any woman, no matter how old or active they are. This are the best supplements for women:



According to MedLine Plus, antioxidants are either man-made or natural substances that may prevent or delay some types of cell damage. You can get them separately, or stacked in one pill. Out of all these, in my opinion, you should always consume enough Vitamin C, because not only it is important for your skin, but it also helps healing your bones, and connective tissue. Other antioxidants are:

Vitamin A
Vitamin E



This supplement is good if you have trouble to go to sleep. It is a naturally occurring hormone that takes place in the sleep cycle process. It is drug-free, and a short-term treatment of prolonged-release melatonin is effective and safe in improving sleep quality and daytime alertness.


There are mixed feelings about this supplement. Now, it is supposed to improve your hair, skin and nails. But some people find it useless since they have not experienced any good results from it. Others, swear by it and cannot live without it. And a few others, like myself, are somewhere in-between. I always had bad skin so I do not expect any supplement to do wonders for my skin appearance. But biotin certainly has improved my hair growth and my nails. There are some other good brands out there, but my hair grows on average 1cm a month when I am taking This gummies, if not, 5 months could pass and I would not notice any growth whatsoever. And before the gummies I tried biotin pills, and I noticed NOTHING. So, my suggestion here is, try it and see if it works for you. But you need patience. It can take up to 3 months to start showing results with any brand( I saw results with these in less than 2 weeks).

Fish Oil


Fish oil contains omega-3, and it is like health in pill form. It literally has dozens of benefits for men and women, it lowers your cholesterol, it reduces joint pain, it promotes fat loss(it literally turns your body into a better nutrient partitioner and along with proper nutrition it does change your body composition), it is an anti-inflammatory, it improves brain function, it is good for your heart, etc. Also, this the brand I use, it is the best out there in my opinion. I like its purity(meet standards for heavy metals), potency(adequate amount of EPA and DHA) and cost. But if you find a better one, do share please!

The next 3 supplement recommendations are for those who are very active or into fitness.


Branched-chain amino acids is a supplement that prevent muscle breakdown, it helps with protein absorption and promotes endurance. It is a must-have if you lift or train hard.


This supplement is also an amino acid, and it helps mediate the transfer of fatty acids across your cell membranes, where they’re used for healthy energy production according to this source. Again, there are L-carnitine pills, but in my opinion the best is liquid form and the one I use is this one.


I recommend getting your nutrients mostly from whole foods. But sometimes we need that extra protein boost and we can get it from protein powder, and even replace a meal(occasionally), the point is not to skip meals, especially not skipping your protein.

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5 websites to exercise from home


“People will do ANYTHING to lose weight, except for eating healthy and exercise”. It sounds funny but it is so true. I constantly hear conversations about “the magic pill” or these shakes, or those products. And people spend hundreds of dollars in supplements just to feel better about themselves, but more often than not, they end up poorer and fatter.

Now, there is nothing wrong with taking supplements here and there, I have my own stack that you can find here, but we simply cannot rely on supplements only to see results.

There is a lot of information I can go through with you as far as how the body works, but I will stick to the basics since this is not the main subject here. Calories in vs. calories out. That is the logic. Consume more calories than what you spend and you will gain weight. Consume fewer calories than what you consume and you will lose weight.

Of course there are some other factors that affect our body composition, such as what type of foods we consume, how much water do we drink, what type of exercise we do, our age, gender, height, hormones, etc. But we will focus in one aspect now, as I mentioned calories in vs. calories out.

Not all of us have access to a gym, some are even intimidated by the idea of ever stepping into a gym. No worries! There are a lot of options to exercise from home and achieving decent results without spending hundreds in pills and all that other junk. Plus, you won’t have to feel intimidated by all those sexy ladies at the gym. Ready?

1. Fitness Blender

This is my favorite workout website. The workouts are fun, and they have either full body or targeting workouts. The site is managed by the cutest couple and they will make you break a sweat every single time.


This one is in Spanish but it is one of my favorites. It has hundreds of videos categorized in time, difficulty and body part. It also has tons of helpful information about nutrition and tips. And if you do not speak Spanish do not worry, the videos are super easy to follow and you will be having fun no matter what!


This website is so awesome too. It has a few different hosts, so you will find the proper workout routine for you. They constantly start challenges so you feel motivated and you need little to no equipment. Try it!

4. Workout Box

You will love this one. They have a lot of workout categories to choose from depending on your goals. They have muscle-building, fat burning, exercise from home, women, etc. They have gym versions too.

5. BeFit

Ok, this is a YouTube channel that has free high-quality workouts featuring the best trainers, like Jillian Michaels. Hundreds of routines depending on your level or goal.

So, that is it guys. No excuses. And remember, burn more calories than you consume with the help of these amazing websites to exercise from home, and start seeing results.

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