Getting in shape and staying healthy can be challenging, especially if you're just starting out and you're a woman over 40.
When beginning a workout routine, it's important to remember that results may not appear immediately. This journey is a long-term commitment to your health, ensuring you remain fit and mobile well into your 60s and 70s, allowing you to fully enjoy life.
Thankfully, some amazing workout dietary supplements can complement your efforts by helping you build muscle, boost your energy, and feel great. It’s important to note that these supplements are intended to support a healthy, balanced diet and consistent workout routine—they're not a replacement for either.
Now, let’s explore the top 10 supplements that can enhance your fitness journey, focusing on muscle mass, essential amino acids, and overall health.
1. Protein Powder
Why It’s Awesome:
Protein powder helps you build and repair muscles. Think of it as the building blocks your body needs to get stronger. When you work out, your muscles experience tiny tears, and protein helps fix those tears, making your muscles bigger and stronger.
Why for Women Over 40:
As we get older, keeping our muscle mass is super important. Protein helps prevent muscle loss and keeps you feeling fit. It's significant for muscle protein synthesis, which is the process your body uses to build new muscle tissue.
*Note: Protein supplements are no replacement for high-quality protein sources from food. Food sources include various minerals that are essential for well-being that you won't find in a supplement.
Types:
- Whey Protein: This one is quickly absorbed by your body, perfect after a workout when your muscles need it most.
- Casein Protein: It’s digested slowly, providing a steady supply of protein, making it great before bedtime to help your muscles recover overnight.
- Plant-Based Proteins: Options like soy protein, pea protein, and hemp protein are excellent if you don’t eat animal products. They can be just as effective as animal-based proteins when combined properly.
How to Use:
Mix a scoop of protein powder with water or milk and drink it after your workout. Aim for about 20-30 grams of protein per shake. For a personalized approach, consider consuming about 1.4 to 2 grams of protein per kilogram of body weight daily.
What we love:
- It is CLEAN. No artificial components. (it has only ONE ingredient...!)
- It is unflavored. This means you can control what you add, or added to!
- No fillers. (Fillers are often added to bulk up the protein and save money for the manufacturer, such as coconut flour, psyllium, sugar)
Related Article:
1. How to choose the best protein powder (2024 guide)
2. Best high protein foods list chart [FREE printable PDF]
2. Creatine Monohydrate
Why It’s Awesome:
Creatine monohydrate gives your muscles extra energy, helping you lift more weight and exercise harder. It's one of the best supplements for increasing muscle strength and improving exercise performance. Creatine helps your muscles produce more adenosine triphosphate (ATP), which is the primary energy carrier in muscle cells.
Why for Women Over 40:
Creatine supplementation can help counteract age-related muscle loss and support strength training routines. It has been shown to increase lean body mass and improve muscle strength, which is particularly beneficial for women over 40 looking to maintain or enhance their physical fitness.
How to Use:
Start with a loading phase of 20 grams per day for 5-7 days, followed by a maintenance dose of 3-5 grams per day. This helps saturate your muscles with creatine quickly, then maintain those levels for ongoing benefits.
Types:
While creatine monohydrate is the most studied and widely used form, other types like creatine HCL and buffered creatine are available. However, creatine monohydrate remains the most cost-effective and proven option.
3. Branched-Chain Amino Acids (BCAAs)
Why It’s Awesome:
BCAAs, including leucine, isoleucine, and valine, help your muscles recover faster and reduce soreness. They play an important role in muscle growth and recovery by stimulating muscle protein synthesis. They also help reduce muscle soreness and fatigue, allowing for better performance and quicker recovery between workouts.
Why for Women Over 40:
BCAAs help reduce muscle soreness and muscle fatigue, making them ideal for older adults engaging in intense exercise. They can also help preserve lean muscle mass during periods of calorie restriction or weight loss efforts.
How to Use:
Take BCAAs before, during, or after workouts for maximum benefit. Dosages typically range from 5-10 grams per serving. They can be consumed in powder form, capsules, or as part of a pre-workout formula.
Additional Benefits:
BCAAs have been shown to reduce muscle breakdown during exercise, making them a valuable supplement for those participating in resistance training or weight training.
*Note: Creatine vs BCAAs - BCAAs help build muscle mass while creatine helps to increase power and strength, specifically during high-intensity training.
4. Omega-3 Fatty Acids
Why It’s Awesome:
Omega-3 fatty acids, particularly those found in fish oils, reduce inflammation, support heart health, and enhance muscle recovery. They are essential fatty acids, meaning the body cannot produce them on its own, so they must be obtained through diet or supplements.
If you're accustomed to relying on ibuprofen daily, you might be pleasantly surprised by the improvement in how you feel after consistently taking fish oil for a few weeks. Upon researching, I discovered that fish oils offer numerous health benefits, ranging from cardiovascular health to potentially combating various forms of cancer.
Why for Women Over 40:
Omega-3s help maintain healthy blood vessels and reduce the risk of cardiovascular diseases, which becomes increasingly important with age. They also support joint health, which can be beneficial for those experiencing age-related joint pain or stiffness.
Sources:
Fish oil supplements are the most common form, but flaxseed oil is a good plant-based alternative. Aim for a supplement that provides at least 500-1000 mg of combined EPA and DHA, the active forms of omega-3 fatty acids.
Additional Benefits:
Omega-3 fatty acids have been shown to improve brain function, reduce symptoms of depression, and support eye health. They also play a role in maintaining healthy skin and reducing inflammation throughout the body.
What we love:
Sports Research Triple Strength Omega 3 Fish Oil
5. Vitamin D
Why It’s Awesome:
Vitamin D is crucial for calcium absorption and bone health, which is particularly important for older adults. It also supports immune function and has been linked to improved mood and cognitive performance.
Why for Women Over 40:
Helps prevent osteoporosis and maintain bone density, which are common concerns for women as they age. Adequate vitamin D levels are essential for maintaining muscle function and reducing the risk of falls and fractures.
Sources:
Sun exposure is the best way to get vitamin D, but supplements can help if you’re not getting enough from sunlight or diet. Aim for 800-1000 IU per day, though higher doses may be needed depending on individual blood levels and health status.
Additional Benefits:
Vitamin D also plays a role in regulating insulin levels and supporting cardiovascular health. It has anti-inflammatory properties and can help enhance overall immune function, making it a valuable supplement for maintaining overall health.
6. Magnesium
Why It’s Awesome:
Magnesium plays a key role in muscle function, recovery, and energy production. It is involved in over 300 enzymatic reactions in the body, including protein synthesis, muscle and nerve function, and blood glucose control.
Why for Women Over 40:
Supports muscle relaxation, reduces cramps, and aids in better sleep. Magnesium deficiency is common in older adults, and supplementation can help address symptoms like muscle cramps, fatigue, and insomnia
Sources:
Available in supplement form or through whole foods like nuts, seeds, and leafy greens. Aim for a daily intake of 300-400 mg of magnesium, depending on your dietary intake and activity level.
Additional Benefits:
Magnesium has been shown to reduce blood pressure, improve insulin sensitivity, and support heart health. It also plays a role in bone health, making it a valuable supplement for women over 40.
7. Calcium
Why It’s Awesome:
Calcium is essential for maintaining strong bones and muscle contraction. It also plays a role in blood clotting, nerve transmission, and hormone secretion.
Why for Women Over 40:
Prevents osteoporosis and supports skeletal muscle function. Adequate calcium intake is crucial for maintaining bone density and reducing the risk of fractures.
Sources:
Can be taken as a supplement or through dairy products and leafy greens. Aim for 1000-1200 mg of calcium per day, depending on your dietary intake and health status.
Additional Benefits:
Calcium also supports dental health and may help with weight management by promoting fat loss and reducing fat absorption in the intestines.
8. Collagen
Why It’s Awesome:
Collagen supports joint health, skin elasticity, and overall recovery. It is the most abundant protein in the body, providing structure to skin, hair, nails, bones, and connective tissues.
Why for Women Over 40:
Helps reduce joint pain and improve skin health, addressing common age-related concerns. Collagen supplementation can support joint integrity and reduce symptoms of arthritis or joint discomfort.
How to Use:
Available in powder form, collagen can be mixed into beverages or taken as capsules. Aim for 10-20 grams of collagen per day for optimal benefits.
Additional Benefits:
Collagen has been shown to improve gut health by strengthening the gut lining and reducing inflammation. It also supports muscle recovery and can help improve overall body composition.
9. Pre-Workout Supplements
Why It’s Awesome:
Pre-workout supplements boost energy levels and enhance workout performance. They typically contain a blend of ingredients designed to increase blood flow, reduce muscle fatigue, and improve focus.
Why for Women Over 40:
Helps maintain energy and focus during workouts, combating age-related fatigue. A good pre-workout can make a significant difference in workout intensity and overall exercise performance.
Ingredients:
Look for pre-workout supplements with natural ingredients like caffeine, beta-alanine, and citrulline. These help increase blood flow, reduce muscle fatigue, and improve muscle pumps.
How to Use:
Take pre-workout supplements 20-30 minutes before exercise. Dosages vary, but a typical serving contains around 150-300 mg of caffeine, depending on individual tolerance.
Additional Benefits:
Pre-workout supplements can also improve mental focus and motivation, making them a great tool for getting the most out of your workout sessions. Be sure to start with a lower dose to assess tolerance, especially if you’re new to pre-workouts or sensitive to caffeine.
10. Greens Powder
Why It’s Awesome:
Greens powders provide a concentrated source of vitamins, minerals, and antioxidants from various green vegetables and superfoods. They help fill nutritional gaps and support overall health.
Why for Women Over 40:
Helps fill nutritional gaps, support immune function, and boost overall health. As the body’s nutrient needs change with age, green powders can be a convenient way to ensure you’re getting enough micronutrients.
How to Use:
Mix into water, smoothies, or juices for an easy nutritional boost. One serving per day is usually sufficient, though you can adjust based on your dietary intake and health goals.
Additional Benefits:
Greens powders often contain additional ingredients like probiotics, digestive enzymes, and adaptogens, which can support gut health, enhance digestion, and reduce stress. They are versatile supplements that can benefit overall health and well-being.
Tips for Choosing Supplements
1. Check for Quality: Ensure supplements are third-party tested for purity and potency. Look for certifications from organizations like NSF International or ConsumerLab.
2. Consult a Doctor: Always consult a healthcare provider before starting new supplements, especially if you have health conditions or take other medications. This is particularly important for women over 40, as they may have specific health considerations.
3. Start Slow: Introduce one supplement at a time to monitor how your body reacts. This can help identify any potential side effects or interactions.
Hydration and Nutrition
- Hydration: Stay well-hydrated, particularly when taking supplements. Water plays a critical role in nutrient absorption and overall health.
- Balanced Diet: Supplements should complement a balanced diet, not replace it. Prioritize whole foods to meet your nutritional needs. A well-balanced diet rich in fruits, vegetables, lean proteins, and healthy fats is the foundation of good health.
Maximizing Supplement Benefits
Consistency: Consistency is key. Regularly taking your supplements as recommended will yield the best results. Establish a daily routine to help remember your supplements.
Combine with Exercise: Supplements work best when paired with a well-structured exercise program. Resistance training and weight training are particularly effective for building muscle and improving body composition. Aim for at least 150 minutes of moderate-intensity exercise per week, including both cardiovascular and strength training activities.
Monitor Progress: Keep track of your progress and adjust your supplement regimen as needed to align with your evolving fitness goals. Regular check-ins with a healthcare provider or personal trainer can help ensure you’re on the right track.
Potential Side Effects and Precautions
While supplements can offer significant benefits, it’s essential to be aware of potential side effects and interactions. For example, high doses of certain vitamins and minerals can cause adverse effects, and some supplements may interact with medications. Always follow recommended dosages and consult with a healthcare provider if you have any concerns.
Scientific Evidence and Recommendations
Many of the supplements listed have substantial scientific backing. The International Society of Sports Nutrition supports the use of creatine and protein supplementation for improving muscle mass and exercise performance. Clinical trials have demonstrated the effectiveness of these supplements in healthy adults and older adults alike.
For example, a study published in the *Journal of the International Society of Sports Nutrition* found that creatine supplementation significantly improved muscle strength and endurance in both young and older adults. Similarly, protein supplementation has been shown to enhance muscle recovery and support muscle growth, particularly when combined with resistance training.
Incorporating the right workout supplements can significantly enhance your fitness journey, particularly for beginners and women over 40.
By focusing on muscle growth, recovery, and overall health, these supplements can help you achieve your fitness goals and maintain a healthy, active lifestyle. Always prioritize quality, consult with healthcare professionals, and combine supplements with a balanced diet and regular exercise for the best results.
By following this guide, you can confidently select the best supplements to support your fitness goals and overall well-being. Remember, the journey to better health and fitness is a marathon, not a sprint, so stay consistent and committed to your regimen.
Whether you’re looking to build muscle, increase energy levels, or improve overall health, the right supplements can make a significant difference. Stay informed, stay consistent, and enjoy the benefits of a well-rounded supplement regimen as you work towards a healthier, fitter you.