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Top supplements for active women: Essential nutrients for energy, performance, and recovery

For women who lead active lives, keeping energy levels high, supporting muscle recovery, and maintaining overall health are crucial for achieving fitness goals. Proper nutrition plays a major role, but supplements can help bridge gaps and provide extra support where needed.

This guide covers the essential vitamins and minerals that active women can benefit from—and how to find high-quality, plant-based options through Kaia FIT’s partnership with Ora Organic, a brand known for its clean, vegan-friendly supplements.

Vitamin D: Bone strength and muscle health

  • Why it’s essential: Vitamin D helps support bone health, muscle strength, and immune function, making it vital for recovery and resilience in active women.
  • Sources and supplementation: While sunlight and certain foods provide vitamin D, many women benefit from supplements, especially during low-sunlight months. Look for a dose of around 1,000–2,000 IU, which you can find in Ora Organic’s clean, plant-based formulations.

Magnesium: Relaxation and muscle recovery

  • Why it’s essential: Magnesium aids muscle function, relaxation, and recovery while reducing cramps and soreness after workouts.
  • Sources and supplementation: Green vegetables, nuts, and seeds contain magnesium, but supplements can be a reliable source, especially for active women. Magnesium supplements like Ora Organic’s offer an easy way to add this important mineral to your routine.

Iron: Energy and endurance

  • Why it’s essential: Iron is crucial for carrying oxygen to muscles, which boosts endurance and energy levels. Women, especially those who engage in endurance activities, often need extra iron to maintain peak performance.
  • Sources and supplementation: Iron-rich foods include red meat, beans, and fortified grains. Ora Organic offers plant-based iron supplements, which can help active women maintain balanced energy levels.

Calcium: Bone density and muscle function

  • Why it’s essential: Calcium supports bone density and muscle contractions, which are essential for active women who want to avoid injury and stay strong.
  • Sources and supplementation: Dairy, fortified plant milks, and leafy greens provide calcium. For those who need a supplement, Ora Organic’s products can provide a plant-based source to support your daily needs.

B vitamins: Energy and metabolism

  • Why it’s essential: B vitamins, including B12, B6, and folate, are essential for energy production, muscle repair, and nerve function, making them ideal for sustaining energy levels during intense workouts.
  • Sources and supplementation: Whole grains, eggs, and leafy greens are rich in B vitamins. Ora Organic offers a B-complex supplement made from organic sources, tailored for plant-based diets and active lifestyles.

Omega-3 fatty acids: Inflammation and joint health

  • Why it’s essential: Omega-3s help reduce inflammation, support joint health, and improve recovery time. These essential fats are especially beneficial for women who engage in high-impact activities.
  • Sources and supplementation: Fatty fish, chia seeds, and flaxseeds are natural sources. Ora Organic’s algae-based omega-3 supplement offers a vegan alternative, supporting active women in their recovery and joint health.

Vitamin C: Immunity and collagen production

  • Why it’s essential: As an antioxidant, vitamin C boosts immunity and collagen production, aiding recovery and supporting joint health.
  • Sources and supplementation: Citrus fruits, strawberries, and bell peppers are rich in vitamin C. Ora Organic’s vitamin C products provide a plant-based option for keeping up immunity and aiding recovery.

Zinc: Immunity and muscle repair

  • Why it’s essential: Zinc is important for immune health and muscle repair, both of which are crucial for women maintaining a fitness routine.
  • Sources and supplementation: Meat, seeds, and legumes provide zinc. Ora Organic’s zinc supplements can help active women support immune health and recovery, keeping up with their workout schedules.

Why choose Ora Organic supplements?

Kaia FIT’s partnership with Ora Organic aligns with the brand’s dedication to supporting women’s wellness with clean, plant-based supplements.

Ora Organic’s products are crafted from high-quality, sustainable ingredients that are vegan, gluten-free, and free of artificial additives.

This partnership brings Kaia FIT members access to trusted supplements that fit seamlessly into an active lifestyle, helping to boost performance and recovery with the assurance of natural, responsibly sourced ingredients.

In conclusion

For active women, choosing the right supplements can make a significant difference in energy levels, endurance, and recovery. Ora Organic offers a trusted, high-quality solution for filling nutritional gaps with clean, plant-based options.

With Kaia FIT and Ora Organic’s commitment to health and wellness, women can fuel their bodies with the nutrients they need to achieve their fitness goals and thrive in their active lives.

Kaia FIT is a women’s fitness and nutrition program that empowers women to become the best version of themselves through personalized coaching in a group environment. We prioritize community to help connect women to each other for additional support and accountability. Caren Roblin is the owner of Kaia FIT Sierra, with four studio locations in Reno-Sparks.

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Kaia Tri is a ten-week triathlon training program with workouts three times a week, which is an optional extra during our spring and summer CORE sessions. We swim, bike, and run, with some cross-training classes too. By being able to set a personal pace, our triathlon training program is suited to beginners tackling their first race and intermediate athletes looking to improve their finish time.

Our mock triathlons run several times to familiarize women with the course route. We finish the season with a Triathlon Training Camp which includes paddle boarding and power workouts. The next day is our exhilarating and fun Triathlon race day for all Kaia Tri women to enjoy working out in a beautiful location. Friends are welcome too!

SANDBAG

Kaia Sandbag combines traditional fitness with unconventional training methods. With sandbags, the weight shifts and moves in an unpredictable fashion. This piece of equipment is integrated into our conditioning & strength building workouts to simultaneously develop strength, power, endurance, mobility, and balance – with an additional emphasis on developing overall core strength and stability.

New to sandbag training? No problem! Beginners are always welcome.

TRX SUSPENSION 

TRX® Suspension Training® body-weight exercise simultaneously develops strength, power, endurance, mobility, durability, balance, flexibility, and core stability. Whether you’re younger or older, out of shape or a pro athlete, injured or at the top of your game, TRX Suspension Training meets you where you are and takes you where you want to go. TRX Suspension Training leverages gravity and the user’s body weight to enable hundreds of exercises that can be instantly scaled for any user to reach any fitness or training goal. The easily-scalable nature of TRX Suspension Training makes it a practical solution wherever you are on the fitness continuum.

Need a little extra boost to keep your body guessing? Our TRX/Cardio class is an excellent complement to any Kaia FIT session. TRX workouts, which can be used by anyone at any level, builds true functional strength and improves flexibility, balance and core stability all at once. Mixed with cardio, the classes give every member the perfect balance of challenge and success.

*TRX classes not available in all areas. Please contact us your local studio.

CROSS-TRAINING

Our trademark Kaia Cross-Training™ classes are a unique mix of cardio, functional movement, and both weighted and non-weighted exercises.

Cross-Training benefits:

Each day brings a new workout. We have an elite group of advanced coaches who infuse each workout with their own flair and focus, meaning you’re never going to repeat a workout, avoid burn-out, and fitness plateaus.

Keeping the body guessing is key to sculpting lean muscle mass. We also have a 3-part modification foundation: Balance (non-impact); Strength (mid-impact) and Kaia (high impact). Each exercise has its own progression so that everyone can feel successful.

As a part of our program, we also offer nutritional guidance to help you make healthy food choices and keep your fitness on track.

What are you waiting for? Join us today!

BARRE

Our barre-based class is a unique combination of postures inspired by ballet, yoga, Pilates and Kaia. Using the barre as a prop to balance, you’ll complete a series of isometric holds combined with high reps of small range movements to elongate and tone your major muscle groups.

In addition to the barre, classes incorporate pilates balls, yoga blocks, and/or resistance bands for increased endurance, challenge and focus. Following each set of holds, you’ll rest and recovery with a short series of stretches and poses to increase flexibility prior to advancing.
Kaia Barre is a low-impact class that perfectly complements our program offerings. Meet us at the barre and try your first class for free!

Participating locations may vary. See the schedule page for more details.

DANCE 

Our dance fitness class is rooted in traditional dance. We use those foundational moves and offer a class that is easy enough for beginners yet challenging enough for the more seasoned dancer. The simplicity of the routines allows you to keep moving with ease. Although this is a workout, it feels more like a dance party with your girlfriends.

RUNNING 

Improve your speed, skill, endurance, stamina, and strength with our Kaia running program. The program works on developing running skills that can increase speed, endurance, and overall fitness. The program is designed for you to run at your pace and and help you see improvements every step of the way.

The Kaia training is a simple, progressive program designed for women of all ages and all fitness levels. Whether you are a walker, jogger, or runner, you will be able to join this program and move at your own pace. Research has shown that even 20 to 30 minutes of running (two to three times per week) is enough to help you lose or maintain weight and improve many other important health markers, i.e. your cholesterol, blood pressure and insulin response.

Don’t be intimidated by the Kaia Run program name, each class will have walkers, joggers and runners. Keep in mind that the first mile is the hardest mile you will ever run. Once you get off the starting block, things only get easier. All you have to do is be patient and disciplined in your training, and that is where Kaia

POWER YOGA

Kaia Yoga combines mind and body with a power yoga and core-strengthening weekly workout with Pilates-style techniques. We focus on balance, strength, and cardiovascular fitness through stretching, strength training and dynamic movement to improve overall fitness levels.

By creating long, lean muscles, Yoga promotes improved coordination, greater flexibility and a fuller range of motion, with a strong body that’s less prone to injury. Yoga keeps the mind centered and reduces stress through positive thoughts and a sense of mindfulness, which also inspires mental strength and confidence.

Yin Yoga, or restorative yoga, is a quiet contemplative practice. It targets the deepest tissues of the body, our connective tissues – ligaments, joints, bones, and the deep fascia networks of the body. Poses are held for 1 minute or more and transitions between poses are gentle and slow. This class is an excellent compliment to our other classes, provides dedicated stretching, and is known to reduce stress and anxiety.

6-WEEK BRIK BOOTCAMP

Our BRIK Bootcamp sessions are offered three times a year and are designed to help you reach your health and fitness potential, and you’re welcome to start anytime!

Our BRIK Bootcamps are six weeks long and feature classes daily.* This programming fits in seamlessly with our regularly scheduled classes, and it’s as easy as 1-2-3:

  1. Register for BRIK Bootcamp HERE (included for Platinum & Gold Memberships)
  2. Book your classes through our branded app and Show Up
  3. Let our expert coaches do the rest!

These sessions offer great results in weight and body fat loss and an increase in strength and cardiovascular endurance. Our nutritional support will boost energy, help you de-bloat, increase sleep quality, and enhance your overall glow.

BRIK Bootcamp includes:

In between BRIK Bootcamp, we offer a variety of classes to meet you at your level! We also have nutrition and fitness challenges, in addition to fun opportunities to spice up your routine. What are you waiting for? Join us today!

CYCLE

Cardio based, calorie torching workout with certified spin instructors. It’s a party on a bike!

Try a Week Free

WHAT IS KAIA FIT?