Best Supplements for Over 40s to Boost Energy, Strength & Fitness
As a personal trainer in Noosa, QLD, I work closely with men and women in their 40s, 50s, and beyond who want to move better, feel stronger, and lose weight. One of the most common questions I get asked is:
“Are there any supplements that actually help once you’re over 40?”
The answer is yes — but only when combined with smart training, quality sleep, and good nutrition. Think of supplements as the “support crew” for your health and fitness journey. They won’t do the work for you, but they’ll make the path smoother.
Here are my top 5 supplements for over 40s who want to build strength, improve energy, and enhance overall vitality:
1. Protein Powder (Whey or Plant-Based)
After 40, your body naturally starts to lose lean muscle mass — a process called sarcopenia. This makes protein more important than ever.
Supplementing with a high-quality whey or plant-based protein powder ensures your muscles have the building blocks they need to recover and grow stronger after workouts. It also helps with satiety, making it easier to manage weight.
How to use it: Add a scoop to your post-workout smoothie or as a mid-morning snack. Aim for 20–30g per serving.
2. Magnesium
Feeling more tired than usual or struggling with muscle cramps or restless sleep? Magnesium could be the missing piece.
This essential mineral supports over 300 bodily processes, including muscle recovery, nerve function, and deep sleep. Many people over 40 have suboptimal levels, especially if they’re active or under stress.
Best forms: Magnesium glycinate or citrate are more easily absorbed and gentler on the stomach.
3. Omega-3 Fatty Acids (Fish Oil)
Omega-3s are powerful anti-inflammatories. As we age, inflammation becomes a bigger issue — whether it’s joint pain, stiffness, or cardiovascular health.
Fish oil can help protect your heart, improve joint mobility, and support brain function. It’s particularly helpful if your goal is to stay active without pain.
Look for: A high-quality fish oil with at least 1000mg of EPA and DHA combined per serving.
4. Vitamin D
Despite living in sunny Noosa, many people are still low in Vitamin D, especially during winter or if they spend a lot of time indoors.
Vitamin D is vital for bone health, hormone balance, immune support, and mood regulation. It also helps with muscle contraction, so it's critical for anyone doing strength training.
Tip: Ask your GP for a simple blood test to check your levels.
5. Creatine
Creatine isn’t just for bodybuilders — it’s one of the most researched supplements in the world, and it’s extremely safe for men and women over 40.
It helps your muscles produce energy during high-intensity exercise, meaning you can lift more, train harder, and recover faster. There’s also growing research on its benefits for brain health and cognitive function as we age.
Dosage: 3–5g daily. You don’t need to cycle it or load up.
Final Thoughts
As we age, it’s important to train smarter, not just harder. Supplements like these can give your body the support it needs to feel energized, strong, and capable.
If you’re working with me here in Noosa, we’ll continue focusing on strength, movement, and fat loss – and if you’re considering adding supplements to your routine, I’m always happy to guide you based on your goals and health profile.
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