Supplements aren't magic, but they can support your goals.

If you’re over 40, you’ve probably wished at least once that there was a magic supplement that could melt fat, boost energy, fix sleep, balance hormones, and make workouts easier without changing anything else.

I get it. I’ve been there too.

Here’s the honest truth though: supplements aren’t magic.
But when used intentionally, they can support your goals, fill nutritional gaps, and help your body work with you instead of against you especially after 40.

This post shares the supplements I personally use and why and always with the understanding that supplements support movement, nutrition, sleep, and consistency… they don’t replace them.

Why Supplements Matter More After 40

As we get older, our bodies change, and what worked in our 20s or 30s doesn’t always work the same way anymore.

After 40, many women experience:

• Slower metabolism

• Muscle loss

• Hormonal shifts

• Increased stress and poor sleep

• Longer recovery times

• Lower energy

Even with a balanced diet, it can be harder to consistently meet your body’s needs. Supplements help fill those gaps and support long-term health, not quick fixes.

My Daily Non-Negotiable Supplements:

These are the supplements I take regularly and consider my foundation.

1. Protein Powder

Protein becomes non-negotiable after 40, especially if you want to maintain muscle and support fat loss.

Why I use it:

• Helps me hit daily protein goals

• Supports muscle recovery and strength

• Keeps me full longer

I rely on it most on busy mornings or post-workout. My favorite protein to use is made by Clean Simple Eats. They have a variety pack right now on Amazon that lets you try all the flavors. My favorite is the Mint Chocolate Cookie! Try it here https://amzn.to/4aDP06C

2. Magnesium Glycinate

This is one supplement I didn’t take seriously until I noticed how much it impacted my sleep and recovery.

Why I use it:

• Supports muscle relaxation

• Helps with sleep quality

• Can reduce soreness and stress

Taking magnesium consistently has helped me feel more rested, and better recovery means better workouts. I've tried a few different brands and I feel like Pure Encapsulations has been the best so far. Check out the reviews here: https://amzn.to/3Yhp0Xe

3. Omega-3s

Omega-3s support overall health and inflammation, which becomes increasingly important as we age.

Why I use them:

• Supports joint health

• Helps with inflammation

• Supports heart and brain health

• My skin looks healthier

The brand Sports Research is AMAZING! If you've ever taken Omega-3's you know the fishy burps that accompany it... not with Sport Research. Get it here! https://amzn.to/44Nzdyj

4. Vitamin D3 with K2

Vitamin D is one supplement many women over 40 are deficient in, especially if you don’t get regular sunlight. I choose Vitamin D3 paired with K2 because they work better together than D3 alone.

Vitamin D3 helps the body absorb calcium, which is essential for maintaining bone strength as we age. The addition of Vitamin K2 helps guide that calcium to the bones where it belongs, rather than allowing it to build up in places it shouldn’t, like arteries. This is especially important for women over 40 who are thinking long-term about bone and heart health.

Why I use it:

• Supports bone health

• Supports immune health

• Plays a role in mood and energy

• The combination supports the work I'm already doing through my nutrition, working out, and recovery.

I am personally loving the Pure Encapsulations brand, get it here: https://amzn.to/4pshCU8

5. Electrolytes

Hydration hits differently after 40. Drinking water alone doesn’t always cut it.

Why I use electrolytes:

• Helps with hydration

• Supports workouts and recovery

• Helps prevent fatigue and headaches

Re-Lyte is a new brand I just tried this summer when I was hiking more and running outside. I feel like it does a good job dissolving, and I like all of the flavors. This is a link to the variety pack to try all the flavors: https://amzn.to/4q0NPCY

Supplements I Use Based on Specific Goals

These aren’t daily for me, but I use them intentionally depending on what my body needs.

For Weight Loss Support

• Protein (again so important!)

• Supplements that support blood sugar balance

• Fiber support if needed

For Energy & Workouts

• Clean pre-workout or natural energy support

• Electrolytes

For Sleep & Recovery

• Magnesium Glycinate

• Calming nighttime supplements

The key is not taking everything at once, but choosing what supports your current season.

How I Choose Supplements I Trust

This part matters because not all supplements are created equal.

Here’s what I look for:

• Third-party testing

• Transparent ingredient labels

• No unnecessary fillers

• Brands with good reputations

• Products I actually feel a difference using

If I wouldn’t spend my own money on it, I won’t recommend it here.

Final Thoughts

Supplements don’t replace healthy habits, but they do support them.

When paired with movement, nutrition, recovery, and consistency, the right supplements can help women over 40 feel stronger, more energized, and supported for the long haul.

Everything I share on Fit After 40 with Shannon is based on real life, not perfection. I’ll continue to update what I use as my journey evolves, and I’ll always be honest about what’s working for me.

Affiliate Disclosure

Some links in this post may be affiliate links, which means I may earn a small commission at no extra cost to you. I only share products I personally use, love, or genuinely recommend. Thank you for supporting Fit After 40 with Shannon.