As women age, maintaining muscle mass, strength, and overall fitness can become more challenging. Hormonal changes, particularly the decrease in estrogen, significantly impact muscle protein synthesis, bone density, skin health and recovery times. However, with the right supplementation, women over 40 can counteract these effects and continue to build and maintain lean muscle effectively.
As a biochemist, researcher, and supplement formulator, I’ve spent years studying how these supplements can help women navigate these changes. This post will explore the most effective muscle-building supplements for women over 40, detailing their benefits, dosing, and the science behind how they work. Here’s the best supplements for women over 40!
1. Creatine: The Muscle Builder and Protector
Benefits:
Creatine is one of the most well-researched supplements available, with proven benefits for muscle growth, strength, and overall performance. For women over 40, creatine offers additional benefits, such as reducing the inflammation and oxidative stress associated with low estrogen levels. This helps maintain muscle mass and bone density, which can decline with age.
Dosing:
A daily dose of 3 to 5 grams of creatine monohydrate is recommended. Consistent daily use is key to seeing results, as creatine works by saturating muscle cells with phosphocreatine, which in turn helps regenerate ATP during high-intensity activities.
Why It Works:
Creatine enhances muscle protein synthesis by up-regulating satellite cell activity and growth factors. It also supports cognitive function and reduces mental fatigue, making it an excellent supplement for overall health and well-being as we age.
For more detailed information on the benefits of creatine, check out my blog post here.
2. Protein: The Foundation of Muscle Growth
Benefits:
Adequate protein intake is essential for muscle maintenance and growth. For women over 40, consuming enough protein becomes even more critical as the body’s ability to synthesize protein decreases with age. High-quality protein sources provide the necessary amino acids to support muscle repair, growth, and overall metabolic health.
Dosing:
Aim for at least 1.0 to 1.2 grams of protein per kilogram of body weight daily. For example, a woman weighing 68 kg (150 lbs) should consume 68 to 81 grams of protein daily, spread across meals and snacks.
Why It Works:
Protein provides the building blocks (amino acids) needed for muscle repair and growth. Whey protein, in particular, is quickly absorbed and has a high biological value, making it ideal for post-workout recovery. Plant-based proteins like pea or hemp are also effective, especially when combined to ensure a complete amino acid profile.
3. Branched Chain Amino Acids (BCAAs): The Muscle Maintenance Trio
Benefits:
BCAAs—leucine, isoleucine, and valine—are crucial for muscle recovery and growth. They help prevent muscle breakdown, especially during periods of caloric restriction or intense exercise, which can be common challenges for women over 40.
Dosing:
A typical dose is 5 to 10 grams of BCAAs before or after workouts to maximize muscle recovery and reduce soreness.
Why It Works:
Leucine, the most critical BCAA, directly stimulates muscle protein synthesis by activating the mTOR pathway. This makes BCAAs particularly beneficial for maintaining muscle mass as we age.
For a deeper dive into BCAAs and whether they’re right for you, visit my blog post here.
4. Omega-3 Fatty Acids: The Inflammation Fighter
Benefits:
Omega-3 fatty acids, particularly EPA and DHA, are known for their anti-inflammatory properties, which can help reduce muscle soreness and improve recovery times. They also play a role in maintaining heart health and cognitive function, which are vital as we age.
Dosing:
Aim for 1,000 to 2,000 mg of combined EPA and DHA daily, either through fish oil supplements or a diet rich in fatty fish like salmon and mackerel.
Why It Works:
Omega-3s help reduce the production of inflammatory cytokines, which can otherwise slow down recovery and muscle growth. They also support cell membrane integrity, crucial for muscle function and overall health.
5. Magnesium: The Stress Reliever and Muscle Relaxant
Benefits:
Magnesium is involved in over 300 biochemical reactions in the body, including protein synthesis, muscle function, and energy production. For women over 40, it also helps reduce stress and improve sleep quality, both of which are essential for muscle recovery and overall well-being.
Dosing:
A daily intake of 300 to 400 mg of magnesium is recommended. Magnesium glycinate is often preferred for its high absorption rate and minimal laxative effects.
Why It Works:
Magnesium plays a critical role in muscle contraction and relaxation, as well as in regulating sleep. By ensuring adequate magnesium intake, you can improve your sleep quality, reduce stress, and support muscle recovery.
For more on how minerals like magnesium can help build a lean body, check out my blog post here.
6. Vitamin D: The Bone and Muscle Health Supporter
Benefits:
Vitamin D is essential for calcium absorption, which is crucial for maintaining bone health as we age. It also plays a role in muscle function and has been linked to improved muscle strength and reduced risk of falls in older adults.
Dosing:
The recommended daily dose of vitamin D varies depending on sun exposure, but generally, 1,000 to 2,000 IU daily is effective for most women over 40.
Why It Works:
Vitamin D receptors are present in muscle tissue, and sufficient levels are necessary for optimal muscle function. Additionally, vitamin D helps maintain bone density, reducing the risk of osteoporosis and fractures.
7. Collagen: The Skin and Joint Savior
Benefits:
Collagen is a vital protein that supports skin elasticity, joint health, and muscle recovery. As we age, natural collagen production decreases, leading to wrinkles, joint discomfort, and slower recovery from workouts. Supplementing with collagen can help maintain skin firmness, reduce joint pain, and support muscle repair.
Dosing:
A daily intake of 10-15 grams of hydrolyzed collagen is effective for joint health and skin elasticity. Look for collagen peptides that are easily absorbed.
Why It Works:
Collagen provides essential amino acids like glycine and proline, which help repair connective tissues and maintain skin’s youthful appearance. It also supports joint flexibility, allowing you to stay active longer.
8. Coenzyme Q10 (CoQ10): The Energy Booster
Benefits:
CoQ10 is an antioxidant that plays a key role in energy production at the cellular level. It helps protect cells from oxidative damage and supports cardiovascular health, which is crucial for maintaining stamina and muscle function as you age.
Dosing:
A typical dose is 100-200 mg of CoQ10 daily, ideally taken with meals for better absorption.
Why It Works:
CoQ10 is essential for mitochondrial function, which drives energy production in muscles. It helps reduce fatigue, supports endurance, and improves recovery after exercise.
9. Probiotics: The Gut Health Guardian
Benefits:
Probiotics help maintain a healthy gut microbiome, which is essential for nutrient absorption, immune function, and hormone balance. A balanced gut can improve digestion, reduce bloating, and enhance overall energy levels.
Dosing:
Look for a probiotic supplement with at least 10 billion CFUs of various strains, such as Lactobacillus and Bifidobacterium.
Why It Works:
A healthy gut supports the absorption of key nutrients like protein, vitamins, and minerals essential for muscle building and recovery. It also helps manage inflammation and boosts immunity.
Bottom Line
Maintaining and building muscle as we age requires a comprehensive approach that includes the right supplements. For women over 40, creatine, protein, collagen, BCAAs, omega-3 fatty acids, magnesium, and vitamin D are among the most effective supplements to support muscle growth, recovery, and overall health. By incorporating these into your daily routine, you can continue to build strength, maintain lean muscle mass, keep your skin glowing and enjoy a healthy, active lifestyle well into your later years.
For more detailed information on muscle-building supplements and strategies, feel free to explore my blog where I regularly share tips, research, and insights on staying fit, strong, and healthy at any age.
Need a coach to help guide you on navigating your 40’s and beyond. Let’s chat about your fitness and health goals. Book a FREE one-on-one Impact Call and let’s get started on your transformation journey today.
Until Next Time,
Be Fierce,
Lauren Jacobsen
