As we approach 40, our bodies begin to undergo significant changes: hormones no longer function as efficiently, metabolism slows down, and, if we're not careful, muscle mass can gradually decrease. All of this affects our energy levels, how we train, and how we feel on a daily basis.
The good news is that with a balanced diet, strength training and the help of some specific supplements, it is possible to continue maintaining vitality, strength and well-being.
In this article, I'll share the most recommended supplements for women over 40, their benefits, and how they can help you in your fitness lifestyle.
1. Collagen with vitamin C: an ally for skin and joints
From the age of 40, collagen production declines significantly, which is reflected in the skin, but also in the joints and bones.
👉 Taking hydrolyzed collagen along with vitamin C promotes its absorption and helps maintain skin elasticity, prevent joint discomfort, and strengthen hair and nails.
2. Omega-3: good fat for your heart and hormones
Omega-3 fatty acids (EPA and DHA) are essential and are often not consumed in sufficient quantities through diet.
👉 They help to take care of cardiovascular health, improve memory and regulate inflammation, something very important at this stage where it is more common to feel joint stiffness or abdominal bloating.
3. Protein powder: to maintain muscle mass
One of the biggest challenges after 40 is preventing muscle loss. Protein powder (whether whey or plant-based) makes it easier to meet daily needs, especially for active women who do strength training.
👉 It provides satiety, improves recovery and promotes muscle tone, key to staying strong and defined.
4. Magnesium: energy and restful sleep
Magnesium plays a role in over 300 bodily functions. It is very helpful for women experiencing fatigue, stress, or difficulty sleeping.
👉 It promotes muscle relaxation, reduces fatigue and improves sleep quality, so it is often recommended before going to bed.
5. Vitamin D3 (with K2): strong bones and immune system
Vitamin D is essential for bone, hormonal and immune health, and its levels are often low, especially if you don't get enough sun.
👉 Combining it with vitamin K2 helps direct calcium to the bones, preventing problems such as osteoporosis.
6. Probiotics: taking care of digestion and the immune system
Hormonal changes also affect the gut microbiota. A quality probiotic can improve digestion, reduce bloating, and strengthen the immune system.
👉 They also promote the absorption of essential nutrients such as vitamins and minerals.
7. Creatine: strength and vitality beyond the gym
Although it is often associated with young athletes, creatine is just as beneficial in women over 40.
👉 It helps maintain strength, protect muscle mass, and also provides cognitive benefits, improving concentration and mental energy.
8. Multivitamin: to fill the gaps
No matter how balanced your diet is, sometimes it's difficult to get all the necessary micronutrients. A multivitamin formulated for women can help prevent minor deficiencies that can affect performance, the immune system, or the health of your hair and skin.
Conclusion: Smart supplementation after 40
Supplements are not a magic wand nor do they replace a good diet, but they can be a key support for maintaining energy, well-being and training results.
If you are over 40, the best advice is:
✅ Prioritize strength training and restorative rest.
✅ Follow a diet adapted to your needs.
✅ Rely on supplements that truly make a difference.
👉 At One More Up we help you create a nutrition and supplementation plan tailored to you, because every woman is unique and so are her goals.
💬 If you want a personalized plan for women over 40, click here and start your transformation with our team.
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