Supplements I Commonly Recommend for Adults 40+
A Simple, No-Hype Guide
If you’re over 40, or 50, or possibly more mature, you’ve probably realized something important:
What used to “just work” doesn’t anymore.
Recovery takes longer.
Muscle is harder to keep.
Sleep, joints, and energy matter more than they used to.
That doesn’t mean you need a shelf full of supplements. You may need a few that actually support your body as it changes.
1. Protein Powder (Because Most Adults Fall Short)
After 40, maintaining muscle becomes harder—but muscle is critical for metabolism, strength, balance, and long-term independence.
Most adults think they eat enough protein. Most don’t.
Protein powder helps you:
Hit your daily protein goal
Support muscle and recovery
Stay full longer
It’s not a replacement for real food—just an easy way to fill gaps when life gets busy.
2. Creatine (Not Just for Young Lifters)
Creatine isn’t a bodybuilding supplement—it’s a strength and longevity supplement.
For adults over 40, creatine supports:
Strength
Muscle maintenance
Better workouts
Faster recovery
Neurological well-being
The goal isn’t lifting heavier forever—it’s staying strong longer.
How to use it
3–5 grams per day
Take it consistently
No loading phase needed
Simple and effective.
3. Omega-3 + Vitamin D (The “Background” Supplements)
These won’t give you an immediate “feel,” but they support long-term health.
Omega-3s support:
Heart health
Joint comfort
Inflammation control
Vitamin D supports:
Bone strength
Muscle function
Immune health
Many adults are low in both—especially in Saint Louis, during these dark and cold winter months.
Think of these as maintenance supplements that quietly do their job over time.
Honorable Mention: Magnesium (Especially for Sleep)
If sleep isn’t great or recovery feels harder than it used to, magnesium often helps.
Magnesium supports:
Better sleep
Muscle relaxation
Stress management
I typically recommend magnesium glycinate or threonate, taken in the evening.
Bottom Line
You don’t need dozens of supplements.
If you’re over 40, 50, 60, or beyond, and focusing on training, protein, movement, and sleep, these few supplements can help support strength, recovery, and long-term health—without extremes or hype.
The goal isn’t to feel 25 again.
It’s to stay strong, capable, and confident for decades to come.
That’s the win.
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
Jaime Rothermich, CSSD, LD, PPSC*KB, PPSC
Functional Elements Training & Nutrition
TRAIN FOR LIFE
(c) 314.518.4875
functionalelements@gmail.com
http://www.functionalelements.net
If you’re searching for evidence-based nutrition coaching and personal training in or around St. Louis, Missouri, these same principles form the foundation of the work we do every day at Functional Elements—helping adults build strength, lose weight sustainably, and improve long-term health. Check out our 14-day 360° to get you motivated, educated and aligned with the very best Functional Elements Training & Nutrition has to offer over a period of just 14 days.
