Iron is one of the most important supplements for you to consider taking - and one of the most critical nutrients for female athletes, especially those who are menstruating. Iron deficiency is more common in women due to blood loss during menstruation, and this can lead to fatigue, reduced endurance, and slower recovery times.

Iron helps the body to produce haemoglobin, a protein in red blood cells that transports oxygen to the muscles. Without enough iron, your muscles won’t receive the oxygen they need during a ride, leading to fatigue and a drop in performance. If you’re noticing symptoms like constant tiredness or heavy legs, it may be worth having your iron levels checked.

Always consult a doctor before starting iron supplementation, as too much iron can lead to other health issues. They may alternatively find that you are slightly anaemic (iron deficient) and have a treatment plan to deal with it.

Bone health is particularly important for women, especially as they age. Calcium and Vitamin D work together to support strong bones, which is crucial for preventing injuries in cyclists. While calcium strengthens bones, Vitamin D enhances the body’s ability to absorb calcium.

Women are at a higher risk of osteoporosis and stress fractures, making calcium and Vitamin D supplementation beneficial, especially if your diet is lacking in these nutrients. Women who don’t consume enough dairy or other calcium-rich foods may
need to supplement to meet their daily needs. Vitamin D is also essential for
immune function and muscle health, so if you live in a place with little sunlight, like the UK, it’s a smart addition to your supplement regimen.

While protein is often associated with building muscle, it also plays a vital role in recovery. Many of us don’t consume enough protein in our regular diets, which can hinder muscle repair and leave you feeling sore after rides. Protein powder is a convenient way to ensure you’re getting enough to help your muscles recover, especially after long or intense rides.

Whey protein is a popular option, but plant-based alternatives like pea or hemp protein are just as effective for those who prefer not to consume dairy. In fact, if you want a complete protein source (one that contains all 21 amino acids) a mix of 20:80 pea: soya protein will work well.

The key is to consume protein post-ride, ideally within 30 minutes to an hour, to give your muscles the amino acids they need to repair and rebuild.

Omega-3s are well-known for their anti-inflammatory properties, making them particularly useful for recovery after a tough ride. In addition to reducing inflammation, omega-3s support heart health and may help with hormonal balance, making them
an excellent choice.

Omega-3s are typically found in fish oil supplements, but there are plant-based alternatives like flaxseed oil or algae-based omega-3s for those following a vegetarian or vegan diet. Taking these daily can help with joint health, reduce muscle soreness, and improve cognitive function, all of which contribute to better
overall performance on the bike.

Hydration is key for athletes. However, you can drink as much water as you like and may still never fully rehydrate after a tough ride. You also need electrolytes, which help to maintain the body’s fluid balance. Women may experience more fluctuations in fluid levels during their menstrual cycle, which makes proper hydration even more essential.

Electrolyte supplements can help to prevent dehydration, muscle cramps, and fatigue, especially during long rides and/or hot weather conditions. Look for supplements that contain sodium, potassium, magnesium, and calcium to keep your body in balance. Consider adding to your post-workout shake or drinking it on the move during your ride.

Magnesium is often overlooked but is vital for women looking to live an active, athletic life. It plays a key role in muscle function, helping to prevent cramps and muscle fatigue. Many women are prone to magnesium deficiency, which can lead to poor recovery (and even menstrual cramps!)

Taking magnesium can help with muscle relaxation, improve sleep quality, and support energy production. It’s particularly beneficial during the menstrual cycle when magnesium levels can drop, leading to increased symptoms of PMS. Consider taking magnesium in the evening to aid with sleep and muscle recovery… and watch as your athleticism genuinely blossoms.

Creatine is often associated with strength athletes, but it can be equally beneficial for endurance athletes like cyclists. It works by replenishing the body’s ATP (adenosine triphosphate) stores, which provide the energy needed for short bursts of high-intensity effort, such as sprinting or climbing.

For female cyclists, creatine can enhance the ability to generate power during those crucial moments of a ride, helping with uphill pushes or intense final sprints. It’s typically taken daily, and the benefits accumulate over time, making it particularly useful during
high-intensity training phases.

Additionally, creatine can support lean muscle mass and improve recovery, allowing you to maintain strength and stamina throughout your training cycles.