These supplements help promote a healthy and balanced diet, which, in addition an active lifestyle, allow you to achieve better performance. 

It is very important to understand that supplements are not food, and above all, they must be administered based on age, gender, physical activity level, and other specific needs. There are many myths surrounding their consumption, like how they can make you gain muscle mass or that they are only for men or people in certain stages of life (such as pregnant women). The reality is that when you get the right advice from a specialist, supplements can take your health and body to the next level. 

Here is a list of the supplements that have helped me personally achieve my goals.


It is unlikely that you are getting all the vitamins you need through diet alone, and multivitamins can help fill the nutritional gaps in our diet. A vitamin deficiency can lead to a weak immune system, making you more prone to illness. This type of supplement has many benefits; be sure to ask your doctor which is the best for you.


According to professional studies, women often don’t get their optimal iron intake, and we need reinforcement during menstruation. In addition, if we train rigorously and live a fast-paced lifestyle, this lack of iron can lead to fatigue and compromise our immune system. Also, keep in mind that low iron levels can cause anemia. Remember that apart from using supplements, it’s a good idea to have regular blood tests to check iron levels. 


It’s a well-known fact that calcium contributes to the development and strengthening of bones. It is extremely important in stages such as pregnancy, lactation, and menopause. A plus? There are studies that suggest that an increase in calcium intake reduces the symptoms of PMS.

Fish oils

Even if you consume fish, it is good to supplement your diet with essential fatty acids such as Omega 3 (containing EPA and DHA) that help you maintain a healthy heart and brain. They also help with joint health, which is essential to an active life.


BCAAs or branched-chain amino acids increase cells’ ability to synthesize protein. Serotonin levels increase when we exercise, which is why we feel tired. BCAAs contain tryptophan that can be transformed into serotonin. These are a great ally for training as they help you go harder, while reducing muscle pain. BCAAs also help you recover faster and are essential when it comes to gaining muscle mass.


This is one of my favorite supplements. Collagen helps your skin stay elastic and smooth. It’s also great for hydration. Ideally, take this supplement in the morning on an empty stomach.


Everyone’s dream is to lose weight and gain muscle to look slim but toned. This supplement favors weight loss as it helps cells transform fat into energy, thus achieving an increase in energy and reducing accumulated fat deposits. 



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