The Best Supplements for Over 40s to Build Muscle

Best Muscle Building Supplements for Over 40s 

According to Harvard Health, those undertaking resistance training or strength training should consume about 1.6 grams of protein per kilogram of body weight (0.7 grams per pound of body weight). 

However, one randomised controlled trial (RCT) published in The American Journal of Clinical Nutrition found that as little as 40 grams of a protein supplement per day (a protein shake has about 20 grams), when combined with weight training, led to significant increases in muscle tissue in older adults (Mertz et al., 2021). 

The participants in this study took whey protein powder, though there's evidence that a range of protein supplements can contribute to muscle growth, including hemp (Kaviani et al., 2023), pea (Babault et al., 2015), rice (Joy et al., 2013), and soy (Candow et al., 2006) protein powders.

Here's how whey-based dietary supplements compare in terms of their calories, protein content, carbs, and fat:

Calories and Macronutrients per 100 Grams of Whey Proteins from Bodybuilding Warehouse, Myprotein, and Optimum Nutrition*

As you can see, whey isolates tend to have a little more protein per 100 grams compared to whey concentrates. 

Here's how planet-based protein powders compare in terms of their calories, protein content, carbs, and fat:

Calories and Macronutrients per 100 Grams of Plant-Based Proteins from Bodybuilding Warehouse, Myprotein, Optimum Nutrition, and Sevenhills*

Comparing the two tables above, you'll see that, with the exception of hemp-based powders, vegan protein powders have about as much protein as those made from whey. 

You might also like my article comparing whey and vegan protein supplements for bodybuilding, which assesses these supplements in terms of their essential amino acids and effects on outcomes like muscle protein synthesis and muscle mass. If you'd prefer not to consume so much protein in powder form, check out my article on the best protein bars. 

Best Lean Body Mass Supplements for Over 40s 

A systematic review and meta-analysis of RCTs published in the British Journal of Sports Medicine found that protein supplementation in combination with resistance training led to significant increases in fat-free mass (i.e., lean muscle mass) in individuals over 45 years of age (Morton et al., 2018). The supplements used in the studies included in the analysis were whey protein powders, casein protein powders, and two types of vegan protein powders (i.e., pea and soy powders). 

If you're interested in different types of dairy protein powders, you might like my article comparing whey and casein protein powders. 

Best Muscle Strength Supplements for Over 40s 

A systematic review and meta-analysis of RCTs published in The Journal of Nutrition, Health, and Aging found that supplementing with whey protein powder significantly increased hand grip, leg extension, and leg press strength among older adults engaged in resistance training (Hou et al., 2019). 

A systematic review and meta-analysis of RCTs published in Nutrients suggests that creatine supplementation can also significantly improve skeletal muscle strength in older adults (Dos Santos et al., 2021). In the studies included in the analysis, participants typically consumed between 5 and 20 grams of creatine monohydrate daily. 

On the other hand, if you're considering a caffeine-based pre-workout supplement, some research suggests that these might not increase strength among older adults (Lane & Byrd, 2018). 

I also have articles on the best strength-enhancing supplements and the benefits of creatine supplements for different types of athletes. 

Best Athletic Performance Supplements for Over 40s 

Given the above evidence that getting extra protein can help with building muscle and increasing strength, it's not surprising that raising your protein intake with nutritional supplements can also enhance your physical performance (Cintineo et al., 2018). In addition, branched-chain amino acids (BCAAs) have also been linked to a wide range of athletic outcomes, such as increased performance in sports like tennis, football, and swimming. There's also evidence that BCAA supplements can enhance grip strength in older adults (Bai et al., 2022), which may improve performance in sports such as rock climbing, tennis, and golf. 

You might also be interested in my article comparing BCAAs and whey protein. 

Best Overall Health Supplements for Over 40s 

Calcium Supplements

Calcium supplements may help older women and men minimise the risk of osteoporosis and maintain bone density (Voulgaridou et al., 2023). Along with vitamin D, calcium plays a vital role in supporting bone health and muscle function (Latham et al., 2021). The recommended dietary allowance for calcium (700 mg) can often be met through a combination of dairy products, leafy greens, and supplements, ensuring older adults maintain their quality of life and reduce the risk of fractures.

Collagen Supplements

Collagen supplements are becoming increasingly popular for improving joint health (Martínez-Puig et al., 2023). These supplements provide the building blocks necessary for maintaining skin elasticity and supporting the body’s connective tissues. There's evidence that combining collagen supplements with an exercise routine can enhance power output and overall physical performance in older adults (Zdzieblik et al., 2015). 

You might also like my article comparing collagen and whey protein supplements. 

Fatty Acid Supplements

Fatty acids, particularly omega-3s, are important in maintaining heart health and reducing inflammation (Molfino et al., 2014). Incorporating healthy fats from food sources such as fish, flaxseeds, and walnuts is a great way to support overall well-being. Additionally, a recent study found that these fatty acids can also aid in improving cognitive function in older adults (Mora et al., 2022).

Vitamin C Supplements

Vitamin C is crucial for immune function (Carr & Maggini, 2007) and collagen production (DePhillipo et al., 2018). Consuming enough vitamin C through whole foods like citrus fruits and vegetables or in supplement form can help enhance the body’s ability to repair tissues and maintain healthy skin. Clinical trials indicate that vitamin C supplements can also improve the absorption of iron (Deng et al., 2023), which is beneficial for older people who might be at risk of deficiency.

Vitamin D Supplements

In a study involving nearly half a million participants from the UK, regular vitamin D supplement users had significantly lower mortality rates for cancer, cardiovascular disease, and respiratory disease (Sha et al., 2023). Thus, the study suggests that supplementation may help minimise the likelihood of several potentially terminal diseases linked to vitamin D deficiency (Ames & Wakimoto, 2002). 

Other Questions About Supplements and Training for Over 40s

What are creatine supplements and are they safe?

Creatine supplements, like creatine monohydrate, enhance athletic performance by replenishing creatine phosphate stores in muscles (i.e., by supporting energy production). Creatine naturally occurs in foods like red meat. Creatine supplements can cause side effects such as stomach cramps and water retention, though serious adverse effects are rare (Poortmans & Francaux, 2000). However, while there's some evidence that it might benefit those with heart disease (Balistrino, 2021), some researchers argue that creatine supplementation should be avoided by those with kidney disease (Francaux & Poortmans, 2006).

Since you have an interest in muscle-building supplements, you might like my article comparing BCAAs and creatine. 

Should adults over 40 use lighter or heavier weights?

One RCT found that a 10-week full-body strength training programme for older adults with lighter weights lifted near muscle failure promoted muscle mass, strength, and power (Balachandran et al., 2023). However, traditional strength training with a heavier weight compared to a lighter weight led to greater increases in maximal strength. Nevertheless, using lighter weights may be preferable for those who experience joint pain with heavy weights. 

If you'd like professional guidance on how to lift weights safely and effectively, you could reach out to a personal trainer near you. 

Final Words About the Best Supplements for Over 40s

Protein powder is an easy way of ensuring that you get enough protein to minimise the loss of muscle mass often experienced by older men and women. In addition to slowing age-related muscle loss (Mertz et al., 2021), protein supplements can enhance lean mass (Morton et al., 2018), strength (Hou et al., 2019), and athletic performance (Cintineo et al., 2018). However, a range of other supplements can also help those over 40 reach their fitness goals, such as creatine for strength (Dos Santos et al., 2021) and BCAAs for athletic performance (Bai et al., 2022). 

About the Author

Dave Robinson, a co-founder of ukfitness.pro, has a background in psychology (BSc) and neuroscience (MSc, PhD). As well as strength training, he enjoys endurance challenges and has run ultramarathons, cycled across several countries, and completed the Three Peaks Challenge. When writing, he draws on scientific evidence to understand the pros and cons of different diets, supplements, and training regimes. 

You might also be interested in:

• The ultimate supplements for muscle recovery
• The evidence that supplements can promote muscle growth in teenagers

As an Amazon Associate, the site earns from qualifying purchases.

Footnotes

*Macros, calories, and ratings can vary across flavours and as new versions are released. 

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