Top Supplements Every Woman Over 30 Needs to Build Muscle Boost Energy and Feel Amazing!

kerribrown901
Sep 17
6 min read

As women enter their 30s, they experience various changes that can affect energy levels, muscle mass, and overall well-being. Important milestones, busy schedules, and changing bodies can all play a part in how we feel. Whether your goal is to build muscle, boost energy, or just feel amazing, the right supplements can make a big difference. In this post, we will explore the supplements every woman over 30 should think about adding to her routine and the ones that I personally use as a 35 year old women, mom and busy entrepreneur.

Understanding the Need for Supplements

Aging can bring about physical and emotional changes that might require additional support to stay healthy. Hormonal shifts, lifestyle choices, and nutritional gaps can all lead to lower energy and shrinking muscle mass. Supplements can help fill these gaps, providing vital nutrients needed for muscle growth, energy production, and overall health.

Why Focus on Muscle Building?

Building muscle is not just for looks; it plays a vital role in keeping your metabolism healthy, improving bone density, and boosting strength. Studies show that women can lose about 5% of muscle mass per decade after age 30. By incorporating muscle-building supplements, women can combat this decline. When you pair strength training with proper supplements, you will be able to gain muscle instead of lose it.

The Importance of Energy Boosters

Fatigue can get in the way of daily tasks and impact your mood. Energy-boosting supplements can enhance stamina and improve focus, helping you feel more vibrant throughout your day. Research suggests that about 20% of adults report feeling fatigued most days, making energy support essential.

Top Supplements for Women Over 30

1. Protein Powder

Protein is crucial for muscle repair and growth. As women age, their protein needs may rise to maintain muscle. According to the American Journal of Clinical Nutrition, women may benefit from consuming approximately 1.2 to 2.0 grams of protein per kilogram of body weight daily. On average I suggest women start by aiming for 100g of protein per day, from there we can always customize to your needs.

Benefits: Supports muscle growth, aids in recovery, and keeps you feeling full so you snack less on things you don't need.
How to Use: Mix protein powder into smoothies, oatmeal, or baked goods for a quick protein boost. Aim for 20g-40g per serving, check your nutrition label as each brand can vary.
Brands: Picking a good brand can be overwhelming these days, but finding one that doesn't have fillers and taste good is important. First decide if you want Whey based or vegan. I personally go for vegan as I cannot digest whey and gives me digestive issues, but for many people it is a great option. Here are some brands I buy: Lean Fit Protein Powder, Bio Steel Vegan Protein Powder, Vega All in One Protein Powder. There are many other great brands out there, I just haven't tried them to give a recommendation. Feel free to test some and see what you like.
Woman Making a Protein Shake

2. Creatine

Creatine is a popular supplement that enhances strength and promotes muscle growth. It is significant for women wanting to boost workout intensity. A review published in the Journal of Strength and Conditioning Research shows that creatine can increase strength by up to 15% over several weeks of use.

Benefits: Improves strength and enhances exercise performance. It's also more recently been shown to help with memory and overall health.
How to Use: Take creatine monohydrate daily before or after workouts, mixed with water or a protein shake. You want 5-10g per serving which is normally 1-2 scoops.
Brands: Always look for unflavoured and no fillers. I have used the following brands and liked them: PVL, Lean Fit and Organika.

3. Omega-3 Fatty Acids

Omega-3s are essential fats that contribute to heart health, brain function, and reducing inflammation. They also support muscle recovery. Studies indicate that omega-3 fatty acids could lower muscle soreness by 30% after exercise.

Benefits: Reduces inflammation, supports joint health, and may enhance mood.
How to Use: Consider fish oil capsules or plant-based sources like flaxseed oil for your omega-3 intake. Aim for 1-3g per day, which is normally 1-3 pills for most brands.
Brands: I have used Genuine Health, CanPrev and Natures Bounty.

4. Vitamin D

Vitamin D is vital for bone health and muscle function. Many women are deficient, especially in areas with limited sunlight. Research has shown that over 40% of adults are low in vitamin D, which can impact muscle strength and overall health.

Benefits: Supports bone health, enhances muscle function, and boosts mood.
How to Use: Get your vitamin D levels checked and consider supplementation if needed, particularly during winter months. I take 1 pill per day each winter when I know I am not getting enough sunlight.
Brands: I use Vitamin D combos that include K2 for the best absorption and I like CanPrev.

5. B Vitamins

B vitamins are essential for energy production and metabolic health. They help convert food into energy, making them vital for active women. The National Institutes of Health states that women need about 2.4 micrograms of vitamin B12 daily for optimal performance.

Benefits: Boosts energy levels, supports brain health, and aids in red blood cell production.
How to Use: A B-complex supplement can provide a balanced dose of all B vitamins. Most brands you can take 1 pill per day. You could also look into Vitamin B12 shots.
Brands: Try CanPrev or Organika if you want to try pills.

6. Magnesium

Magnesium plays a key role in muscle function and energy production. It can help relieve muscle cramps and improve sleep. A report from the Journal of the American College of Nutrition suggests many women do not get the recommended daily allowance of 320 mg.

Benefits: Supports muscle recovery, reduces fatigue, and promotes relaxation.
How to Use: Consider magnesium glycinate or citrate supplements, particularly if you experience muscle cramps or find it hard to relax. You can find combo supplements to give you a balance of all the types of magnesium. Take it after dinner before going to bed.
Brands: CanPrev Magnesium Full Spectrum or Bioptimizers Magnesium Breakthrough.

7. Adaptogens

Adaptogens like ashwagandha and rhodiola rosea help the body adapt to stress, which can improve energy levels. Studies show that ashwagandha may reduce stress levels by up to 28% in regular users.

Benefits: Reduces stress, enhances energy, and supports overall well-being.
How to Use: Available in capsules or powders, these can be added to smoothies or teas for easy consumption. I haven't got to the point of needing these yet with my current stress management techniques, however I do know many people who feel these make a big impact on their health and wellness, which is why I added it as an option.

Branch Chain Amino Acids (BCAA's)

BCAA's are great to add into your daily routine for giving you essential amino acids the body needs (Leucine, Isoleucine and valine) the building blocks of protein.

Benefits: Stimulate muscle growth, reduce muscle soreness, reduce fatigue and improve exercise performance.
How to Use: Take 1 scoop in water daily or around your workouts. I like to have it after my hockey games, workouts and on hot days where I am sweating from working outside. If you struggle to get your daily water intake, adding this supplement can help give you flavour without added junk or sugar.
Brands: I use Bio Steels High Performance Sport Drink. PVL also has a great option.

Helpful Tips for Choosing the Right Supplements

When picking supplements, consider quality and dosage. Here are a couple of tips for making informed choices:

Research Brands: Choose reputable brands that offer third-party testing for quality assurance.
Consult a Healthcare Professional: Always talk to your doctor before starting new supplements to ensure they are suitable for your needs. If you take prescription meds, you can talk to your pharmacist about contraindications before starting. Everything listed above is for a guideline, it's not medical advice. *

Final Thoughts

Adding the right supplements to your daily routine can greatly improve your ability to build muscle, boost energy, and feel great as you navigate your 30s and beyond. Remember that supplements are just that—supplements to a balanced diet and a healthy way of living. Combining these with regular exercise, nutritious meals, and plenty of rest will yield the best overall results. If you need help with those areas, you can book a free call with me to learn more about coaching options.

Embrace this exciting decade with confidence, knowing that you have the tools to support your health and vitality. Here’s to thriving and feeling fantastic in your 30s and beyond!