4 best supplements for women over 40 who lift weights - a good starting point.

  • Protein Powder – muscle recovery

  • Creatine Monohydrate – recovery and energy

  • Glucosamine with Condrotine – joint and connective tissue support

  • Magnesium with Ashwagandha – sleep, rest and recovery

There are many supplements for women over 40 who lift weights that are available on the market nowadays. So many that it can be very overwhelming. If you want to keep things simple as you might be already barely fitting those 3-4 workouts into your busy week managing kids, work, errands, and meal prep, you might only want to take what is really needed for your goals.


Sure, you can take a whole stack of 12-15 different things especially if you are a performance athlete and they can all be super useful for various reasons, however, if you are just a regular mum like me who is trying to build some awesome muscles and get in the best shape and health you possible can beyond 40 then let’s keep things simple. 


I have selected 4 important basic supplements that are well-researched and proven to be effective in recovery, speed up the muscle-building process and help you stay youthful, mobile, and feeling refreshed from your training rather than sore and exhausted. 


My top 4 that I take every day and recommend to my clients are below and I have given a brief explanation of why I consider these important and why they are on my shortlist. 


I selected these specific brands for a reason, as a health coach for over 12 years I understand that not all supplements on the market are made equal and I know what to look for when it comes to dosages, combinations, and absorption. 


I also know what to avoid, as many supplements contain unnecessary additives that can do more harm than good if taken regularly. 

Disclosure: While my reviews are genuine of the products that I actually tried and use and select the products myself uninfluenced by the companies that sell them, if you purchase through the links on my website I might make a small commission on the products for referring you at no additional cost to you.

Protein Powder

Optimum Nutrition Gold Standard protein powder from Amazon

This is the first and foremost important supplement that you should consider if you are only going to start with one, especially if you are a woman over 40 who lifts weights. 



Protein is necessary for building muscles.

Protein is the building block of muscles and if you are going to put in all the hard work into weight training to build a strong body then you need to make sure you are consuming enough protein. 

The only time I would say protein supplementation isn’t necessary is if you are already consuming an adequate amount of protein from food, in my experience most women over 40 who lift weights don’t, so protein powder becomes a very convenient way to up their protein intake. 

In order to repair and build muscles protein is an essential macronutrient.


Protein powder is convenient for busy people.

Many of my weightlifting clients who are busy working mums struggle to eat enough protein due to busy lifestyles and not having enough time to always prepare balanced meals, this is where protein powder becomes super handy. 


It’s an easy 25-30g of protein that can be added really quickly to your daily intake either as a post-workout shake or in a breakfast smoothie. 


Protein from whole foods.

I will always say whole foods should be the main source of protein in everyone’s diet, you can’t beat real food, but as I mentioned before I know that realistically it’s sometimes just impossible to have 4 protein reach meals a day for a busy woman.


Can you build muscles without protein powder? Absolutely.


But can you get over 100g of protein daily from food in macros? If the answer is, yes then you might not need the powder, otherwise, it’s ok to lean into a little help from this convenient supplement as long as you get one that is good quality and has as high protein content as possible. And if you are someone who is trying to get a little leaner at the same time you might want a low-carb option so there are fewer calories. 


Why Optimum Nutrition is my choice?

Optimum Nutrition has been my go-to for a while now due to its great taste, texture, and high protein content for the low calories. It is also low in sugar and carbohydrates leaving me more calories to use for actual food for the day. 

Creatine Monohydrate

Creatine Monohydrate Supplement from Amazon

Creatine is getting its popularity due to how effective it is in helping with energy, strength, and muscle recovery. 

But why is it such an important supplement for women over 40 who lift weights, and even more so as we get older?

Creatine is a natural compound in our muscles, in other words, we already produce creatine in our bodies. 


The body produces less creatine with age.

For women over 40 who lift weights, supplementing with creatine can provide numerous benefits. As we age, our bodies naturally produce less creatine, leading to a decrease in muscle mass and strength. Creatine supplementation becomes particularly important for women over 40 who lift weights because while exercise can increase their muscle mass, strength, and power output, leading to improved performance in the gym, creatine helps recovery and supports muscle building.


Great for bone health.

Creatine has also been shown to have a positive impact on bone health. Women over 40 are at a higher risk for osteoporosis, a condition where bones become weak and brittle, leading to an increased risk of fractures if they fall. Creatine supplementation has been shown to improve bone mineral density, reducing the risk of osteoporosis and fractures in women over 40 who lift weights.


Great for cognitive function.

Furthermore, as we age, our cognitive function naturally declines, leading to difficulties with memory, attention, and decision-making. Creatine supplementation can be instrumental in improving cognitive function, including memory and executive function, making it a valuable supplement for women over 40 who want to maintain their cognitive abilities.


Important for a vegan or vegetarian diet.

I particularly recommend creatine to my female clients who are not eating a lot of meat, poultry, or dairy as those are the foods in which creatine is found, however even for women over 40 who lift weights I recommend around 3g of creatine supplement daily to support muscle recovery, ideally after training, but research shows that time of the day to take creatine isn’t very important. What is important to remember though is you need to take it every day for it to work, even on days off training, it’s not a post-workout type supplement, it’s a daily supplement that needs to stay consistently in the body. 

Glucosamine with Condroitine & MSM

Supports joints during high-intensity exercise or heavy lifting.

Glucosamine is particularly important if you are doing high-impact strength training activities such as cross-fit or boot camp style training and there is a lot of impact on joints and connective tissue. 



Some studies have shown that glucosamine with chondroitin can help reduce osteoarthritic pain and discomfort, which makes it a popular supplement among weightlifters over 40, both men and women of course. 

It’s a supplement I started taking in my 40s because I plan to continue progressing my strength, and mobility and stay youthful so I want my joints and cartilage to be supported during my heavy squats, deadlifts, and other weight-bearing exercises. 

If you incorporate high-intensity training like running, jumping, and skipping I would not skip this important joint regenerating supplement. 


Ways to take.

It comes in capsules and usually, a suggested dose is about 3 which can be annoying to take, so I often open up the capsules and add it to my water along with creatine and protein powder so it’s an all-in-one shake. The powder inside is tasteless just like the creatine I suggested above so adding it to your protein shake won’t make it taste any different. 


Can share with your pet.

Funny story, I also give the same supplement to my 14-year-old dog to support her joint health and delay osteoarthritis for as long as possible. I empty 1 capsule into her food daily. It is safe to give to your pets in the correct dosage, so it’s a win-win if you are a dog owner.


Why Glucosamine with Chondroitin is better.

Ideally, you want your glucosamine supplement to come together with chondroitin. Chondroitin helps to prevent the breakdown of cartilage by inhibiting the enzymes that break it down. Together, glucosamine and chondroitin can help to slow the progression of joint damage and reduce the symptoms of joint pain and stiffness. 


Studies have shown that the combination of glucosamine and chondroitin can be more effective than either supplement alone in reducing joint pain and improving joint function.


What is MSM.

MSM, or methylsulfonylmethane, is a sulfur-containing compound that is found in small amounts in certain foods, but often not a lot. Whether you get enough of it or not will depend on your diet. 

MSM supplements are often used to support joint health, reduce inflammation, and improve skin, hair, and nail health.

Just like Glucosamine and Chondroitin, MSM is helpful in the reduction of inflammation. 

It helps promote the production of collagen, a protein that is found in cartilage, bones, and skin. 

It helps with the strength and elasticity of cartilage and connective tissue in your body as well as your skin. 

Magnesium + Ashwagandha

Magnesium Capsules for muscle cramps and sleep

Helps reduce inflammation.

Magnesium helps reduce inflammation in the muscles and body, which can be a huge help if you work out 3-4 times per week and need your muscles to feel ready for that next workout. 


After a workout, our muscles become inflamed as part of the natural repair process. However, chronic inflammation can hinder muscle recovery and leave us sore for longer than we would like to. Magnesium has been shown to have an anti-inflammatory effect, helping our muscles recover faster.


How to choose the right type of Magnesium.

But not all magnesium is the same. If you are someone who wants to use magnesium for muscle recovery as well as tension and stress release and wants the best possible absorption so you don’t have to take a lot of it, then magnesium glycinate is the best one for that.


Capsules, tablets or powder – which is better?

Magnesium in capsule form usually contains the least additives in comparison to tablets or powder.

Regardless of whether you are a woman over 40 who lifts weights or even a sedentary human being magnesium can be very helpful if you struggle with sleep quality and getting a good rest at night. 


Helps reduce muscle cramps & period cramps.

It can also help reduce muscle cramps which can be common when lifting weights. And for women, it can help reduce menstrual cramps which can sometimes affect our ability to work out. 


What is Ashwagandha.

Ashwagandha has been named the herb that helps reduce stress hormone, cortisol helping promote rest and better sleep. 

I found capsules that contain both in good amounts so this one is my go-to. 


What is the best time to take Magnesium?

Magnesium is best taken before sleep to help rest, recovery and relaxation. 

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