Fast: Count the number of nutritional supplements that you take a day. There is the omegas for the brain thrust, the nootropics in their coffee, maybe also a sleeping supplement or magnesium. But now the adaptation of your supports to maximum impact, also as a supplement stack, is gaining traction. If you are done correctly, the supplementary stack can bridge nutrient gaps, improve the results from training or nutritional changes and to fell health due to the hormonal changes in life. While he spoke to the experts about how to add supplements for women without exaggerating things.
Meet the expert: Nicolene Schoeman is a clinical pharmacist and fitness enthusiast. Sikhosande Kula is a responsible pharmacist at AKOS Bio.
What is supplement staping?
In short, it is the art to combine vitamins, minerals and performance booster in a targeted manner. The supplementary stack was increasingly used in women to optimize energy, hormones, recovery or general well -being. “Modern lifestyles, ground nutrient reduction and certain health diseases mean that many people do not exist their nutritional needs,” explains Sikhosande Kula, a responsible pharmacist at AKOS BIO.
But while the idea of creating a “custom formula” can sound fantastic (or too good to be true?!), The intelligent stacks are not just a grave bag of trend capsules. They are based on the understanding of the needs of their body, their lifestyle and science behind every ingredient. “Dietary supplements should complement, not replace a nutrient -rich diet,” claims Kula.
Advantages of stacking
“I can see why supplement stacking gains popularity,” says Nicolene Schoeman, a clinical pharmacist. “If it is made thoughtful, it can make sense. Some nutrients work together beautifully in what we call nutrient synergia – where the combined effect is greater than what both nutrients can achieve. It is something that chemists see all the time, explains Schoeman. For example, adding a pinch of black pepper to your golden milk with turmeric helps the absorption of these antioxidants. In addition, the combination of iron with vitamin C helps to improve absorption.
The advantages of the supplementary stacks for women do not end there: many can address several aspects of health at the same time, says Kula. For example, the combination of magnesium and B vitamins for the support of energy and nervous system, adds.
Read more: 15 things that your period could tell you about your health
How to build a nutritional supplement stack
Supplementary stacks as a woman could lead to results, whereby people use it for weight loss, improved performance, hormonal balance and more. According to experts, you can build one for yourself.
1. Sit a goal
Be as specific as possible. If your goal is to become “healthier”, quantify this. Would you like to achieve a new PB? Reduce inflammation in your back? Support of the focus during work? Compensate for hormones? From there, your needs will fall into four categories: performance, prevention, recovery or symptom support. Stacks should differ depending on which.
2. Get the basics correctly
Every addition will sound chic and the attraction of health elixirs is difficult to resist. “The supplementary industry is massive (worldwide worth over 480 billion US dollars in 2024!)” Schoeman narrowed its needs by asking what is really missing in nutrition. And then she asks how to improve meals, the liquid intake, calm and training first – and add nutritional supplements afterwards.
3. Find the gaps
As soon as you are sure that you have eight to ten night, five a day and an hour of movement, try the gaps in your diet with precision star. Blood tests find defects such as vitamin D, B12, iron and more. Use a symptom tracker to understand things like frequent tiredness, poor concentration and brittle nails. These are sometimes associated with certain nutrient needs. And look at your lifestyle. Vegans absolutely need vitamin B12 and Omega-3; Office employees should have additional vitamin D to compensate for the lack of sunlight.
4. Select evidence -based support
Choose dietary supplements with strong clinical findings from people (check -prüfling.com, Cochrane Reviews, PubMed). If you find a study that is only carried out in rodents or only has anecdotal evidence, avoid or approach with caution. And remember, says Schoeman: “Dietary supplements are not as closely regulated as medicinal products.” Proprietary mixtures “may sound chic, but they often do not reveal any exact quantities of the individual ingredients, which makes it more difficult to know what they really take.” In this case, you will research additional.
5. Measure the dosage
Many dietary supplements are available in mixed powder so that you can buy a lot of things. This is great, but it could lead to overlap. Check the doses of your stack to ensure that you don’t overdo things.
Read more: Your Cardio age could predict how long you will live
Case knits of the Supp stack
“Always check for security, side effects and interactions with all the medication you have taken,” warns Schoeman. “Even something ‘natural’ can harm, and at least an unnecessary addition of money can be.” There are also other possible negative:
- Take more than the safe daily dose of certain vitamins or minerals
- Overlapping ingredients (for example vitamin D in several products, without you realizing it)
- Interactions with prescription drugs
- Spend a lot of money on combinations that may not be effective for you personally
Is the addition to you stacked for you?
In short, it could be. In both cases, it is wise to optimize all supplements that you already take. “The supplementary stack can be an intelligent, targeted approach if it is based on your actual needs (and ideally, blood tests or professional guidance),” says Schoeman. “But without a clear reason it is a bit like throwing ingredients into a smoothie in the hope that it tastes surprising – sometimes it works, sometimes it’s just an expensive experiment.”
Read more: 13 next generation Biohacks that every wellness girl should know
