Nutrients That Support Your Sleep Cycle

A company that I buy supplements from for my allergies and asthma sent me this article in an email. It is filled with great information about sleep tips. After reading it, I knew that I had to share it, as it was that good.

Information reposted from Ridgecrest Herbals. I have been managing my asthma naturally with Ridgecrest supplements. Read about my Ridgecrest Herbals Clearlung experience here.

 Sleep isn’t just about closing your eyes; it’s when your body repairs, your brain resets, and your energy is restored. While bedtime routines and stress management matter, nutrition plays a huge role, too. Certain foods provide the building blocks for hormones and neurotransmitters like serotonin and melatonin, which help regulate your sleep-wake cycle. By choosing the right foods throughout the day, you can naturally support deeper, more restorative sleep.

This article explores the connection between sleep and nutrition. It highlights key nutrients and shares practical food strategies to help you wake feeling refreshed.

Millions of People Struggle With Sleep

 If you struggle with sleep, you are not alone. So many things can affect our sleep. From stress to hormones to drinking too much caffeine to electronic device use, so many people toss and turn every night, struggling to fall asleep. The lack of sleep or poor sleep can affect so many things, from production, immunity, health and even our weight. Insomnia is real, and we just want to sleep.

If you are like me, you have tried so many things to get a good night's sleep. From taking hot showers to deep breathing exercises to sleeping pills to sleep help techniques, nothing seems to help. The one thing that many may overlook is how nutrition influences sleep.

How Nutrition Influences Sleep

 The body’s sleep cycle relies on a delicate balance of hormones and chemical messengers. Serotonin helps regulate mood and relaxation, while melatonin signals when it’s time to sleep. The nutrients in the foods we eat provide the building blocks for these compounds.

 For example, specific amino acids and minerals support neurotransmitter activity, while blood sugar balance can influence whether you stay asleep or wake during the night. This means that nourishing meals throughout the day—not just at dinner—play a role in supporting sleep quality.

  + Magnesium – Supports muscle relaxation, normal nerve function, and the body’s natural response to stress. Magnesium-rich foods include: Soy products, almonds, peanuts, brown rice, bananas, and dried apricots. 

  + Tryptophan – An amino acid your body uses to make serotonin, which contributes to your natural sleep-wake rhythm. Tryptophan-rich foods include: Eggs, chicken, dairy, pumpkin seeds, almonds, lentils, oatmeal, bananas, and prunes.

  + Vitamin B6 – Helps convert tryptophan into serotonin, supporting mood and healthy sleep patterns. Vitamin B6-rich foods include: Chickpeas, bananas, avocado, fortified cereals, and salmon.

  + Calcium – Plays a key role in melatonin production and helps muscles relax. Calcium-rich foods include: leafy greens, almonds, sardines, and milk.

  + Complex Carbs – Help tryptophan reach your brain, supporting serotonin and melatonin production. Complex carbs include: Sweet potatoes, oatmeal, and quinoa.

  + Omega-3 Fatty Acids – Support brain and nervous system function, helping with relaxation and mood. Omega-3 fatty acids-rich foods include: Salmon, chia seeds, and flaxseeds.

Foods and Drinks That May Disrupt Sleep

Just as nutrition can be beneficial, certain choices can also hinder it. For more restful nights, try limiting:

  + Caffeine(coffee, tea, chocolate, energy drinks), especially after mid-afternoon.

  + Alcohol, which may make you drowsy at first, often disrupts deep sleep cycles.

  + Heavy or spicy meals too close to bedtime can cause indigestion.

  + Sugary snacks late in the evening can spike blood sugar and trigger a crash.

Smart Bedtime Snacks to Eat Before Bed

While many people may avoid eating before bed, a balanced snack may help support a good night's sleep. A snack that includes a combination of protein and complex carbs is best. 

Snacks to consider:

  + Warm oatmeal topped with pumpkin seeds

  + Whole-grain crackers and hummus

  + A banana with almond butter

  + Whole-grain toast with turkey slices

  + Greek yogurt with tart cherries (naturally high in melatonin)

Supplements to Consider

While it is always best to get nutrients from food sources, taking supplements may help with sleep. Our bodies may need more of the minerals or vitamins that our diets can't provide. For example, magnesium is a mineral that we need to supplement, as many factors can increase our need for this mineral. Things like exercise and stress may deplete magnesium from our bodies. Read about the benefits of a daily magnesium supplement.

Ridgecrest Herbals Supplements for Sleep

Ridgecrest Herbals carries several supplements that may help with sleep. 

  + DreamOn™ Zen - is a melatonin-free, natural sleep aid that supports a happy next-morning mood. Ingredients like Chamomile, Passionflower, Valerian, Lavender, Magnesium, and 5-HTP support a healthy circadian rhythm and promote restorative sleep so you wake up the next morning feeling alert and rested. 

  + SereniZen® - is an award-winning herbal formula that uses essential B vitamins, amino acids, and adaptogens, including L-Theanine, Ashwagandha, Holy Basil, Passion Flower, Lavender, and Lemon Balm. These ingredients support calm and well-being, emotional regulation, and a balanced stress response, helping the body feel calm and relaxed, mentally and physically.

  I received a sample of SereniZen® from Ridgecrest Herbals a couple of weeks ago. They were an exhibitor at Newtopia Now, an awesome event with a natural health focus. I asked the brand about what products they had that could help with my sleep. After they asked me several questions pertaining to my health, they recommended SereniZen® gummies. 

 I was excited to try this product to experience better sleep. Since I already have experience with their Clearlungs formula, an amazing product for helping me with asthma symptoms, I knew that the SereniZen would be formulated to help me sleep better, and it did help my body fall asleep the first night that I took the supplement.

Do you struggle with sleep?

Vitamins & Supplements to Support Healthy Aging

While we can't stop getting older, we can control how we age. We can choose to do things like following a healthy diet, exercising, and taking supplements to support healthy aging. Keep reading to discover the best supplements for healthy aging.

 When it comes to getting older and keeping your body healthy, the best thing that you can do is treat your body well. Give your body the things that it needs to perform at its best. Eat a diet that contains the nutrients your body needs, exercise, and get the right amount of sleep. If you want to keep enjoying life as you get older, you need to take care of your health. 

 Other ways to support healthy aging can be through vitamins and supplements. While a balanced diet is generally the best source of nutrients, older adults may have a decreased nutrient absorption due to age or medications, making supplementation helpful.

 Even our food may not have enough nutrients in it, due to factors like how it is grown or the length of time it takes the food to get to the store. So supplements can be a good way to get the nutrients our body needs to be at its best. 

Swanson Vitamins has science-backed supplements to support healthy aging

 If you are looking for supplements to help with healthy aging, Swanson Vitamins makes shopping for supplements easy. Swanson offers the supplements that are known to support healthy aging, immunity, and brain health. Swanson offers affordable supplements.

 Swanson supplements are backed by science and are rigorously tested to ensure quality, purity, potency, and reliability. Their supplements are recognized as a Certified GMP Facility by both NSF and UL, which are two independent, internationally recognized organizations that aim to promote consumer and product safety.

Discover 8 Vitamins & Supplements to Support Healthy Aging

1. Creatine Powder

Most people think of creatine as a supplement for bodybuilders, but new research shows that everyone can benefit from this supplement. The benefits of creatine go beyond building muscle.

Swanson Creatine Powder can support strength, energy, and brain health as you age. This unflavored, easy-mixing formula delivers 5 g of creatine monohydrate to help maintain lean muscle, promote healthy body composition, and support cognitive performance. Ideal for active aging, it helps replenish your body’s cellular energy so you can stay strong, sharp, and energized every day.

2. High Immunoglobulin Colostrum

Swanson High Immunoglobulin Colostrum is sourced from USDA-certified dairy cows. This nutrient-rich formula delivers key proteins, peptides, and 40% IgG antibodies to help maintain immune strength, gut health, and overall wellness as you age. Gently processed to preserve its natural nutrients, it’s a powerful way to fuel resilience from the inside out.

3. NMN Nicotinamide Mononucleotide

Swanson NMN is a vital compound for energy production, cellular repair, and metabolic function. Each capsule delivers 300 mg of 98% pure nicotinamide mononucleotide to help maintain NAD+ levels that naturally decline with age. Ideal for promoting metabolic health, energy, and cognitive support as you age.

4. Full Spectrum Lion's Mane Mushroom 

Support memory, focus, and long-term brain health with Swanson Full Spectrum Lion’s Mane Mushroom. This powerful nootropic and adaptogen encourages nerve growth factor (NGF) production to help maintain healthy nerve cells, while promoting calm, clarity, and resilience to everyday stress. With natural compounds that support the brain and body, it's a smart way to stay sharp as you age.

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5. Hyaluronic Acid Complex 

Support joint comfort, mobility, and connective tissue health with Swanson Hyaluronic Acid Complex. This advanced formula helps maintain healthy levels of synovial fluid—the natural lubricant that keeps your joints moving smoothly. It also promotes hydration and resilience in skin, cartilage, and other connective tissues for whole-body support.

6. Omega-3 Fish Oil with Vitamin D 

Get comprehensive support for heart, brain, joints, and more with Swanson Lemon-Flavored Omega-3 Fish Oil + Vitamin D. Each softgel delivers high-quality, molecularly distilled fish oil with a fresh lemon taste—no fishy aftertaste. It’s an easy, affordable way to boost cardiovascular health, cognitive function, and overall wellness.

7. Ubiquinol 

Swanson Ubiquinol delivers a powerful, bioavailable form of CoQ10 to support heart health, cellular energy, and antioxidant protection. This advanced formula uses Kaneka Ubiquinol—the first stabilized, bio-identical form—to achieve higher CoQ10 levels in the bloodstream with a lower dose. Ideal for those looking to support cardiovascular function, energy production, and overall vitality.

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8. Berberine 

Swanson Berberine is a powerful plant compound that helps maintain cholesterol, glucose, and insulin sensitivity already within the normal range, key factors in metabolic and cardiovascular wellness as you age. By activating the AMPK enzyme, berberine promotes efficient cellular energy use, aiding everything from heart and liver function to weight management and overall vitality.

All of the above healthy aging supplements are also available on Amazon

While the above are supplements that are recommended for healthy aging, they have benefits that all ages might find useful. The Swanson Health website allows you to shop by health concern, making it easy to find the supplement that you need to support any health concern.

 I like buying my supplements through Swanson Vitamins as they not only have affordable prices, but they also have a wide selection of vitamins, supplements, beauty items, protein powder, and even pantry items.

Check out some other articles that have information about health and fitness

~ Fitness Products That I Use For Performance

~ My Favorite Swanson Supplements For Fitness

~ 8 Fitness Items You Need to Know About

My Favorite Swanson Supplements For Fitness

When it comes to a healthy body and fitness, I am all for using supplements. Many supplements can help your body perform better and recover faster. Keep reading to discover my favorite fitness supplements.

 As someone who is passionate about daily fitness for a healthy body, I love sharing my opinions on the products that I use. I like to inform others so they can see the benefits of these fitness and wellness products. I share my opinion so much that I often have friends at the gym asking me about my favorite fitness products. These folks will also ask for my recommendations for the best supplements for their body.

 My friends know that I have a wealth of knowledge when it comes to health and fitness. They also know that I have plenty of experience with supplements and fitness products. They have seen my articles about fitness, and they know that I have tried many different wellness products. They also know that I do my research about a product before I use it. 

I am passionate about health and fitness

I get excited about exercise and enjoy my fitness time. I am the person who loves to exercise, and I even exercise when I travel. My favorite part of traveling is running while exploring new places. I never travel without my running shoes. I also never travel without my favorite supplements.

The supplements that I include in my daily fitness plan are ones that help my body perform better and recover faster from my daily workouts. These are the supplements that I use on a daily basis. From giving me energy before I work out to helping my muscles, all the way to helping me fall asleep at bedtime.

5 Supplements for Fitness

  1. Natural Energy ~ My day starts with exercise. Many years ago, I discovered that exercising in the morning works best for me. So I start my day off with a natural energy source that contains caffeine. Caffeine gives my body the energy it needs to exercise. I have a couple of different ways to get the caffeine into my body, depending on my workout for the day.

On days that I am just doing cardio, like running or rowing, I will drink a natural energy drink that contains 100 mg of caffeine. On days that I do my strength training exercises, like weight lifting, I will enjoy a quantum bar. 

  2. Hydration ~ After I exercise, I always drink a hydration drink. Exercise makes one sweat, and our body loses sodium and other electrolyte minerals that need to be replaced. If we don't replace these items, our body gets dehydrated. If you have ever sweated a ton and could not seem to quench your thirst with water, it is due to your electrolytes being unbalanced.

 A hydration brand that I am enjoying right now is Swanson Simply Hydrate Electrolyte Hydration Mix. My favorite flavors are watermelon and raspberry lemonade. This hydration drink comes in individual stick packs, so I can stash them in my gym bag or pocket. I like that this drink gets its color from beets and its sweetness from monk fruit. It also has 3X the electrolytes of sports drinks, and each serving costs less than $1.00

  3. Protein Powder ~ After my workout, I make myself a protein drink. My protein drink contains protein powder, flax meal, matcha, and fruit. Protein is not only great for building muscles, but it also helps your muscles recover. If you have sore muscles after you exercise, try eating more protein.

 Right now, my preferred vegan protein is Swanson Organic 100% Organic Pea Protein Powder. I like that this protein only contains organic pea protein powder and nothing else. Each scoop has 16 grams of protein. I prefer a plain protein powder so I can use it in my oatmeal and recipes.   

  4. Creatine ~ I recently added creatine to my supplement routine for its ability to support lean muscle mass. Research shows that when combined with exercise, creatine helps promote a healthy body composition as you age. Creatine used to be a supplement for bodybuilders, but new research shows that everyone can benefit from this supplement. 

 Swanson Creatine Powder is my secret weapon for better workouts and faster recovery. This pure, unflavored powder mixes easily into your favorite drink and helps fuel short bursts of intense activity by boosting your body’s natural ATP production. That means more strength, stamina, and muscle gains—without the crash. Creatine also improves cognitive performance and reduces mental fatigue during stressful tasks in healthy adults. Swanson Health makes creatine supplementation affordable with their 200-serving container. 

  5.  Magnesium ~ Magnesium is my must-have supplement to avoid insomnia. This supplement helps my body relax and fall asleep. I used to think that getting older was the reason for my sleep struggles, but once I learned that my body needed more magnesium, my insomnia went away. Right now, I am taking a magnesium supplement from Swanson Health.

 Things like exercise, stress, and age can increase your need for magnesium. Signs that your body needs more magnesium are muscle cramps, insomnia, and even constipation. So, taking a magnesium supplement is smart. Most people take their magnesium supplement before bed as it helps the body relax, but for some people, like me, magnesium can stimulate the body. If magnesium does not help you fall asleep, take your supplement in the morning. Your body will still get the benefits of magnesium. 

Swanson Vitamins makes affordable supplements

 Supplements do not have to be expensive to be effective. If you are looking for quality supplements at affordable prices, you need to shop at Swanson Vitamins. They have a wide variety of products, from supplements to health and beauty. They even have organic coffee. 

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SAD Relief With Mood Joy Happy Pills

 As the cold months set in, many people experience what's commonly known as the winter blues or Seasonal Affective Disorder (SAD). If you're feeling a little more down during these shorter days and longer nights, you're not alone. The good news is there are natural ways to lift your spirits and regain balance.

 Every winter I experience symptoms of SAD. The lack of sunshine in the winter does a number on my mood and sleep. The colder weather can trigger my asthma and that makes it hard to get outside for a walk in the sun. My mood is always better when I have daily exposure to the sun. 

What is Seasonal Affective Disorder? 

 SAD or Seasonal Affective Disorder is a form of depression with seasonal patterns that happens mostly in the winter. The disorder can occur due to shorter days and longer nights. This means people have less exposure to sunlight and that can affect their mood and other items like sleep.

Typical signs and symptoms of SAD can include:

+ Low mood for most of the day and almost every day 

+ Loss of interest in once-pleasurable activities 

+ Sudden changes in weight and appetite 

+ Change in sleeping habits 

+ Feelings of fatigue and agitation 

+ Low energy levels 

+ Poor concentration 

+ Feelings of worthlessness 

+ Recurrent thoughts of suicide or death 

 While there are many different treatments for SAD, like light therapy and antidepressants, a natural supplement is always a good treatment to try.  I like to use natural treatments and I decided to try a mood-enhancing supplement to see how it could help my mood. 

 Trio Nutrition's Mood Joy is a mood-enhancing supplement that can help boost your mood and may offer relief from SAD symptoms. This mood-enhancing supplement combines powerful ingredients like Ashwagandha, 5HTP, St. John's Wort, and turmeric to support emotional well-being. Together, these natural components can help reduce stress, ease anxiety, and boost your mood overall.

 The formula also includes cayenne and Vitamin B6 to maximize absorption and bioavailability, while MCT Oil Powder supports overall brain health, ensuring you receive the full benefits. 

Mood Joy is a natural happy pill that helps me function better in the winter

When the weather gets cold here, my mood and energy levels take a plunge. This can affect my concentration and ability to get work done. All I want to do is sit on the couch and watch tv. The lower mood also makes me look forward to sleep and getting out of bed in the morning can be hard. 

I do my best to help my body and I sit by the window when the sun is out but that only helps a bit with my mood. On the days that the sun hides behind the clouds, the depression gets worse and I experience the daily funk. So I decided to try Mood Joy to see if it can help with my SAD symptoms.

A mood lifter and mind booster

After a couple days of using Mood Joy, I noticed a huge difference in how I felt and how it affected my productivity. I felt like doing things again. No longer was it a huge effort to get up off the couch. When I was on the computer doing work, I felt more productive and marked things off my to-do list. 

Mood Joy has natural ingredients

 I like that Mood Joy contains natural ingredients like Ashwagandha and St. John's Wort, which are known for their mood enhancement. I like to treat my body naturally with supplements and healthy foods. 

I took one capsule of Mood Joy daily for a week along with my other daily supplements. As a person who tends to experience side effects from medicines and supplements, I am happy to report that I did not have any negative side effects from Mood Joy.

 The Mood Joy helped me be able to take back my days and it gave me the motivation to get off the couch. My mood improved and I felt like working. It was easier to get things done. I was even sleeping better and that made it easier to get out of bed when my alarm went off. This supplement was my sunshine pill. It gave my body the same effect that it gets from taking a walk in the sun.

The supplement for those who experience SAD 

If you experience SAD or the winter blues, you need to try Mood Joy. This supplement will make life in the winter so much better. You can purchase Mood Joy Here. Give this supplement a try and see how it can help with your mood.

Fitness Products That I Use For Performance

 Fitness and diet are an important part of a healthy lifestyle. Our bodies are made to move and what we put into our body keeps it running efficiently. If you want to feel good, you need to exercise and eat a healthy diet.

 Every morning when I wake up at 6 AM to head to the gym, I don't complain. Instead, I rejoice that my body is strong and can exercise. At the age of 59, I have no plans of slowing down and it is exercise that keeps my body active. My fitness routine is what keeps my body from having any chronic health conditions. It is an exercise routine that gives me the energy I need to enjoy life. 

I also follow a healthy plant-based meal plan as I know that the food I eat is important. My body was designed to function at its best with nutrition that can be found in certain foods, including the best greens powders, which provide an excellent source of vitamins and minerals. Our bodies need plenty of vitamins, minerals, protein, carbohydrates, and fiber. I treat my body well so it can perform the way it was designed. I would not put crappy gas into my car and expect it to work, so I don't put crappy food into my body.

Fitness Products That I Use For Performance

I like using fitness products to enhance my workout. From a daily energy bar to give me healthy energy for my gym routine to different plant-based protein products, I have several that are my must-have fitness products. For some of the supplements that I use, I may use a particular brand, while for others it is certain ingredients that need to be in the products. Keep reading to discover the fitness products that I am using.

My favorite energy products

At this current time, I have 2 favorite energy products that I use before I exercise. These energy products have similar benefits like caffeine from green tea but they also have differences like the amount of protein and calories. I select the energy bar based on the type of workout I will be doing. 

1. Verb Caffeinate Energy Bar ~ Verb Bars are delicious energy bars that contain green tea caffeine. These energy bars have 80mg of caffeine and are equivalent to drinking one espresso. They are made with healthy plant-based ingredients like oatmeal and nuts. These energy bars are available in 9 delicious flavors and are also gluten-free. These bars also cost less than energy drinks and coffee drinks!

 I like eating a Verb Bar on the days that I will be focusing on cardio at the gym. The bars have 16 grams of carbohydrates, 110 calories, and 2 grams of protein. The bars give me the nutrition and the caffeine that I need for an hour at the gym. I used to just drink an energy drink before I went to the gym but a fitness friend challenged me to eat something before I exercised and I discovered that this gave me more energy.

 Save 40% on Verb Caffeinated Snack Bars with code TARA77427

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2. Quantum Energy Squares ~ Quantum Bars also have caffeine in them and I love them for my gym energy. They are similar to Verb bars but they have more caffeine in them and also more calories, carbs, and protein. I enjoy a Quantum Energy Bar on the days that I do both cardio and weightlifting at the gym. These bars give me more energy for a longer workout and more protein to help my muscles for strength training.

The Quantum bars are made with fruits, nuts, and seeds. Each bar has 100mg of caffeine as well as 10g of protein, 20g of carbs, & 210 calories They are also Certified Plant-Based, Gluten-Free, non-GMO, Vegan, Dairy-Free, and Soy-Free. The better-than-energy drink bars come in 6 delicious flavors.

Grab the Quantum Energy Squares Here

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3. Swanson Simply Hydrate Electrolyte Hydration Mix ~ Exercise makes one sweat and our body loses sodium and other electrolyte minerals that need to be replaced. If we don't replace these items, our body gets dehydrated. If you have ever sweated a ton and could not seem to quench your thirst with water, it is due to your electrolytes being unbalanced.

  I like to drink an electrolyte hydration drink while I am exercising to avoid dehydration. When selecting my hydration drink, I select one that not only tastes good but also does not contain artificial colors or sweeteners. A hydration brand that I am enjoying right now is Swanson Simply Hydrate Electrolyte Hydration Mix. My favorite flavors are watermelon and raspberry lemonade. This hydration drink comes in individual stick packs so I can stash them in my gym bag or pocket. I like that this drink gets its color from beets and its sweetness from monk fruit. It also has 3X the electrolytes of sports drinks and each serving costs less than $1.00

Grab the Swanson Simply Hydrate Electrolyte Hydration Mix Here

4. Swanson Organic 100% Organic Pea Protein Powder ~ I drink a protein shake after my workout to help my muscles recover so they don't feel sore. I also drink a protein shake to help me reach my daily protein requirements. My favorite source of protein is from pea protein. I like that pea protein is 100% plant-based and it is the easiest to digest. Pea Protein has an awesome, balanced amino acid profile that includes high concentrations of branched-chain amino acids and glutamine, which makes it ideal for fueling lean muscle development.

 Right now, my preferred vegan protein is Swanson Organic 100% Organic Pea Protein Powder. I like that this protein only contains organic pea protein powder and nothing else. I don't need any sweeteners in my protein powder as I always use fruit in my protein smoothies. I also love that I can stir this plain protein powder in my savory oatmeal or a soup recipe for added protein. Each serving of this protein has 16 grams of protein. 

Grab 2 containers of Swanson Organic 100% Organic Pea Protein Powder for $27.19 

5. Swanson Ultra Beet Juice ~ Beets are one of my favorite superfoods as it is good for the lungs. My lungs have been through a lot in the past couple of years due to allergies and mold sickness. I have been doing many things to heal my lungs and that includes adding a beet supplement to my diet. 

While I like using beet powder in my smoothies, there are days that I don't want the taste of beets in my drink. So I like that I can get the benefits of beets in a mess-free capsule form from Swanson Ultra Beet Juice. These capsules are loaded with freeze-dried juice from organically grown fresh beets and have many benefits. Beets help with blood circulation, blood pressure, and energy. Beets are also rich in essential vitamins and minerals.

Grab Swanson Ultra Beet Juice Here 

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6. Power Life Foundation Four  ~ I love adding a greens powder to my smoothies as it is a great way to get the benefits of green vegetables. Green veggies are loaded with lots of antioxidants, minerals and vitamins. This is a superfood supplement that is awesome in smoothies and as a drink.

 My favorite green drink powder is Power Life Foundation Four. I like this one as it has additional ingredients like magnesium, fiber, and probiotics. I also like this green supplement since it is wheat-free. So many greens supplements use wheatgrass and if you are allergic to wheat, like me, that is not a good thing. This green powder helps with my digestion and my sleep. 

Grab Power Life Foundation Four Here 

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8. Dried Acai Berry Powder ~ Another superfood that I like to add to my daily smoothies is Dried Acai Berry Powder. Acai berries are loaded with vitamin C and other minerals. I just love the tart and sweet flavor of these purple berries. It gives my smoothies a nice purple color.

This Dried Acai Berry Powder from Jungle Powder is 100% freeze-dried fruit from whole berries. It is rich in antioxidants and perfect for smoothies. You can also use this purple powder in recipes and as a flavoring in desserts. Jungle Powder has a huge variety of freeze-dried fruits like sour cherries and cranberries.

Grab Jungle Powder Dried Acai Berry Powder Here 

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9. Nugo Nutrition Bars ~ These delicious dark chocolate bars are my favorite healthy snacks. I also love these nutrition bars for breakfast on the go. Nugo Bars are vegan and loaded with plant-based protein. They are also gluten-free. They are available in many delicious flavors like dark chocolate pretzel and peanut butter cup.

I always have several boxes in my pantry since my teen boys also love Nugo Bars. If you want to try these yummy snack bars, use my link below and you can get a variety box for half price. 

Grab 12 Nugo Bars for $15 with free shipping 

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10. Oceanfoam Wave Ball Rollers ~ I don't let sore muscles get in the way of my fitness routine. I love these unique massage balls for muscle relief after a workout. The balls are eco-friendly and are made from algae. They are my must-have for sore spots and muscle tension. Their small size and unique shape make it easy to soothe my sore legs or arms after the gym. These ball rollers are also great for sore necks after a long day at work.

 Discover the ultimate relief with Oceanfoam Wave Ball Rollers, designed to target sore spots with precision and ease. Whether you're at home, in the office, or on the go, these versatile massage tools adapt to your needs. Simply roll them against a wall, on a chair, or even while seated in your car or airplane seat.

Grab Oceanfoam Wave Ball Rollers Here 

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The Must-have Fitness Products That I Use For Performance

These are the must-have fitness products that I use on a daily basis. From giving me energy to replenishing my electrolytes all the way to helping with my protein needs and lung function, they are products that give me the results that I am looking for. If you want better results with your fitness plan, these are healthy products that you need to try. 

So take a look at the products and get more details about each product. 

All You Need To Know About Creatine Benefits For Women

 Creatine is an important amino acid that’s popular in the fitness world due to its muscle-strengthening benefits. While creatine is a popular supplement for male bodybuilders, it has many benefits for females who are not looking to bulk up. 

 Creatine is a supplement that most athletic people never consider taking. Most people think creatine is a supplement that bodybuilders use to bulk up and is a dangerous supplement. People think that creatine supplementation is just for weightlifters and think that this supplement is like taking steroids. Most females avoid consuming creatine as they think that they will get huge muscles.

 The myths surrounding creatine are many and many of them are untrue, especially when it comes to female athletes. Creatine is a safe supplement for ladies and it has many benefits for your muscles. If you are doing any type of weightlifting or strength training, you should be taking a creatine supplement. 

What is Creatine?

Creatine is an important amino acid that helps support muscle strength, short energy bursts, the power output of muscle, recovery, and increases in lean body mass. It is best known for its muscle-building and energy-promoting benefits.

Creatine is made in the body primarily in the kidneys by three amino acids: glycine, arginine, and methionine. Although the body produces creatine naturally, it is excreted daily. While you can find creatine in many foods, the dose in these foods is very small. Due to the consistent excretion and the lack of creatine in most foods, many people choose to supplement creatine.

6 Supplements For Female Athletes Looking To Build Muscle

The Benefits of Taking Creatine

Creatine has many benefits for females. The main benefit of creatine is being able to support muscle function with a steady supply of energy. Creatine is stored in your muscles and when your muscles need energy, they turn to their creatine stores to help support muscle function.

Typically, the people who choose to supplement creatine are people who are looking to build muscle but creatine has many other benefits.

Creatine has other benefits for females

+ Creatine improves exercise performance with toleration of heavy training loads for athletes

+ Creatine promotes muscle recovery

+ Creatine enhances post-exercise recovery and prevents injuries

+ Creatine increases muscle mass and strength

+ Creatine improves mood and cognitive function

+ Creatine boosts cellular hydration

+  Creatine counteracts menopausal muscle, bone, and strength loss

Who should take creatine?

Creatine is for all types of athletes, including females. People who could benefit from creatine supplementation include:

+ Anyone practicing strength and resistance training for sports

+ Anyone looking to increase lean muscle mass and reduce fat mass

+ Anyone recovering from injury where immobilization leads to muscle atrophy

+ Anyone doing interval-type training such as HITT

+ Anyone who follows a vegetarian or vegan diet

Common Myths about Creatine

~ Does creatine make you gain weight or bulk up?

One myth about creatine is that it can make you gain weight. Creatine does not make you gain weight. One of the most common reasons for weight gain associated with creatine supplementation is increased water weight. While you may gain anywhere from two to five pounds during your first week of creatine supplementation, this is due to water retention. 

 Creatine helps increase muscle mass by drawing extra water into the muscle cells, causing you to retain fluid but this is not weight gain. Water retention will become less noticeable when your muscles grow in size

 Creatine supplementation is proven to be safe for women, and when used in correct doses it won’t make them “bulk up.” Creatine is for any woman looking for increased lean muscle mass 

~ Does creatine harm your kidneys?

While there have been reports of kidney problems with creatine supplements, that is a reported side effect of taking large doses of creatine. The International Society of Sports Nutrition reports that both short and long-term supplementation of up to 30 grams per day for 5 years is safe in healthy individuals.

How Much Creatine Should I Take?

When you first start supplementing with creatine you need to build up your creatine stores. This can be done in 2 different ways. One is by quick 7-day creatine loading phase and the other way is a gradual 28-day routine. 

~ During the quick creatine loading phase, you’ll take 20 to 25 grams of creatine, split into four or five doses for five to seven days.

~ The amount for the gradual 28-day routine is 3-5 grams per day. 

Ultimately, you will reach the same goal regardless of your chosen method. Then you will move on to the maintenance dose of creatine which is 3-5 grams of creatine per day. The supplement quiz at Gainful will help you determine the correct dose for your body weight.

The Bottom Line

Creatine is a safe and effective nutritional supplement for females and is commonly used to increase strength, build muscle, improve endurance during high-intensity exercise, and boost exercise performance. For more information about creatine and to get personalized information about the best supplements for your needs, check out this supplement quiz at Gainful.

6 Supplements For Female Athletes Looking To Build Muscle

So you want to get stronger and build muscle. The question is what supplements are best for female athletes who want stronger muscles. Keep reading to discover the supplement routine that has helped me get stronger.

 I have been an athlete for a long time. My favorite sport has always been running. I loved the thrill of running fast. While I was good at running, I ignored the need to build strong muscles and I never felt the need for lifting weights. I had strong muscles in my legs and that was good enough for me.

  I thought that all I needed to be healthy was to run several times a week. That all changed when I entered my 50s. My body started to change for the worse. My toned body became a saggy mess. My once nice-looking arms started to sag and my muscles became weak. My older son called them BINGO wings. My core section started to look like the Pillsbury Dough Boy. I could not ignore strength training anymore.

Nine years later ~ I am in the best shape thanks to weightlifting

 Now at age 59, I am amazed at my before and after photos of my body after 6 months of lifting weights. It was this body change that made me realize the importance of lifting weights and maintaining muscle tone. I now include strength training in my workout routine 3 days a week. I also have my favorite supplements for building strong muscles.

 These are supplements that I take every day as they help me with my fitness routine with building strong muscles. These supplements give my body the nutrients and superfoods it needs to be a strong female athlete. I discovered the best supplements for my body's needs by taking a supplement quiz at Gainful.

It was this quiz for supplements that helped me select the best supplements for my needs. Gainful has personalized nutritional supplements that give me the nutrients I need to build and maintain strong muscles. Supplements can be pricey and I did not want to spend money on supplements that I did not need. 

After taking this unique quiz, it helped me to realize which supplements, I was already using, to keep in my supplement routine and it gave me some suggestions for new supplements that would benefit my muscle-building program.

1. Pre-workout ~ To build stronger muscles, one needs to have energy to perform the workout. So consuming a pre-workout supplement before your exercise will help you have the energy to lift the weights that are needed to build strong muscles. 

The type of  pre-workout formula that I use has these nutrients in it:

~ Energy - Natural caffeine that is equal to 1.5 cups of coffee, 150 mg. This gives me the energy I need to get my strength-training workout done. I like the caffeine as I exercise in the morning. If you work out in the evening, Gainful has a caffeine-free pre-workout formula.

~ Endurance - The hardest part of a weight-lifting workout can be the fatigue that comes with lifting heavy weights. So having a pre-workout formula with L-Citrulline and Beta Alanine helps to fuel my workout. 

~ Muscle Recovery - BCAA's and Creatine to help repair my muscles so I recover faster.

2. Hydration ~ A strength-building workout will make you sweat, so consuming a hydration supplement is important. This hydration drink is formulated with 4 key electrolytes to hydrate faster than water alone. I like that it has only 2 grams of sugar and no artificial flavors, sweeteners, or dyes. This formula is available in caffeinated or non-caffeinated versions.

Hydration:

- Hydrates faster than water

3. Plant-Based Protein ~ Protein is important for building muscle. Consuming protein helps to repair and build muscles. I like to consume 20-25 grams of plant-based protein after my workout. I select plant protein as I have a dairy allergy. To keep my protein shake routine exciting to my taste buds, I add different flavor boosts to my protein powder. Gainful has 8 delicious flavors to choose from, my favorite is sea salt caramel.

Plant-Based Protein: 

- Supports muscle growth and recovery

4. Creatine Monohydrate ~ I used to think that creatine was only for bodybuilders with bulky muscles but that all changed after I had a conversation with a fitness expert at a health conference. I was afraid that creatine would give me massive muscles but he told me that creatine supports muscle strength, not make them massive. So I gave a creatine supplement a chance and I added it to my protein shake. After taking it for two months, my muscles are more defined but I do not look like a bodybuilder. 

Creatine Monohydrate:

- Supports muscle strength and aids in recovery

- Proven to enhance cognitive functions such as memory, attention, and reasoning

5. Collagen ~ As we age, our joints and tissues lose collagen and they are prone to injury. Many years ago, I had an ankle injury that would not heal and I had to stop running. After several months of medical treatments, someone suggested a collagen supplement and that helped my ankle heal. I continue to supplement with collagen as I don't want to suffer from another joint injury.

Collagen:

- Supports healthy skin, joints, and connective tissues

6. Fiber ~ There is nothing worse than having to go number 2 when you are out running. So I use a daily fiber supplement to help with regularity. I find that adding a fiber supplement to my morning protein shake helps me go #2 in the morning around the same time. So I get my bathroom duties done before I exercise.

Fiber:

- supports regularity, gut health, satiety, and nutrient absorption

These are the supplements that I use on a daily basis. While I explained my reasons for taking these supplements, your muscle-building supplement routine may look different from mine. It is important to use supplements that meet your needs, so make sure to take the supplement quiz at Gainful to discover the best supplements for your strength training needs.

Chlorella ~ This is a new supplement that I am trying and I am still discovering the benefits of my supplement program. 

Chlorella is a single-celled, freshwater green algae often referred to as ‘The King of Superfoods!’ Bursting with nutrients, chlorella contains vitamins, minerals, and more chlorophyll than most plant foods. One serving of chlorella contains an equivalent amount of chlorophyll to about 2-2.5 cups of spinach or kale.

Sun Chlorella Benefits - information from https://www.sunchlorellausa.com/

- Supports your body’s immune system

- Aids in your body’s natural purification process

- Supports your digestive system

- Helps support your energy levels

- Contains an impressive nutritional profile with Vitamin D, Vitamin B12, Iron, and more.

- Acts as a natural antioxidant

- May enhance your aerobic endurance

- Chlorella is also one of the only known plant sources of bioavailable vitamin B12 — great for those who follow a vegan or vegetarian diet! 

 These are supplements that I take every day as they help me with my fitness routine with building strong muscles. These supplements give my body the nutrients and superfoods it needs to be a strong female athlete.

I love using resistance bands to build strong muscles.