Top Supplements for Women Over 40—What to Take & Why It Matters

It’s not your imagination—after 40, things start to shift. Your energy? Lower. Your cravings? WILD. Your metabolism? Not quite what it used to be. Here’s the good news: with the right supplements and the right strategy, you can feel strong, energized, and unstoppable again.

But with influencers promoting a new supplement in your social media feed each week, it can be hard to figure out what you really need and what actually works. You don’t need ALL the supplements—you need a few targeted, high quality supplements that support your goals.

At the FASTer Way, we don’t rely on magic pills or fads, and we like our supplements how we like our nutrition and workouts—clinically tested with the science to back it up! Because when you pair the right supplements with smart workouts, whole food nutrition, and lifestyle habits that actually work for midlife women you get real, lasting results.

Here’s what’s in our shaker bottles (and why you’ll want it in yours too)...

Creatine: Your Midlife Muscle Secret Weapon

Think creatine is just for bodybuilders? Think again. For women over 40, creatine is a powerhouse supplement that supports strength, energy, brain health, and muscle preservation. As estrogen declines, so does our body’s ability to synthesize creatine naturally—which means supplementation becomes even more important. It helps you push harder in your workouts, recover faster, and preserve that all-important lean muscle mass that keeps your metabolism humming.

Why It Matters:

• Muscle = metabolism. And after 40, we start losing it if we don’t actively fight for it.
• Creatine helps replenish cellular energy (ATP) during workouts—especially strength training.
• It can even support cognitive function and mood during perimenopause and menopause.

How to Use It:

• Take 5g daily—yes, every day! No loading required.
• Add it to your water, morning smoothie, or pre/post-workout beverage.
• Bonus: FASTer Way Creatine is pure and mixes like a dream.

Collagen: Beauty + Strength from the Inside Out

Collagen isn’t just about glowing skin (although yes, you’ll get that too). After age 25, collagen production naturally starts to decline—and after 40, it takes a nosedive. That affects our joints, skin, connective tissues, and even gut health. FASTer Way Collagen delivers types I and III peptides plus 18 amino acids to help support recovery, elasticity, and mobility.

Why It Matters:

• Boosts skin firmness, joint strength, and tissue repair
• Supports gut lining and inflammation reduction
• Helps maintain lean body mass (especially important in a calorie deficit)

How to Use It:

• Mix 1 scoop daily in water or a smoothie
• Best post-workout or in your morning drink to support recovery and repair
• Look for collagen with no added sugar, artificial flavors, or fillers (that’s why ours rocks)

Related Resource: Harvard T.H. Chan School of Public Health: Collagen

Grass-Fed Protein: Muscle Maintenance Made Easy

Hitting your daily protein target gets more important—and trickier—the older we get. Grass-fed beef protein is a game-changer for midlife women because it’s clean, easy to digest, and rich in the amino acids needed for muscle building. It’s also a great option for those who can’t tolerate whey or want to minimize dairy.

Why It Matters:

• Protein is the most satiating macronutrient—hello, fewer cravings!
• Crucial for muscle growth, hormone balance, and fat-burning
• Supports metabolism and recovery between workouts

How to Use It:

• Mix 1 scoop post-workout or as a meal/snack when you’re short on time
• Most women should aim for around 100g of protein per day or more if you’re lifting heavy (try our FASTer Way 6-Week Program for custom macros)
• Our FASTer Way Grass-Fed Protein is dairy-free, gluten-free, and squeaky clean

Related Resource: Harvard Health: Muscle Loss and Protein Needs in Older Adults

Hydration + Electrolytes: Energize Every Cell

Tired, foggy, or bloated? You might be dehydrated—and water alone won’t cut it. As estrogen dips, women become more prone to electrolyte imbalances, which affect everything from energy levels to digestion. FASTer Way Hydration is loaded with trace minerals from Celtic sea salt and includes potassium, magnesium, and sodium to actually hydrate you—without the added sugar or junk.

Why It Matters:

• Supports energy, focus, and stamina (bye brain fog!)
• Prevents muscle cramps and helps your body recover faster
• Boosts performance during workouts and aids digestion
• Hydration is hormone support. Electrolytes help regulate cortisol, boost energy, and support thyroid and adrenal function—especially important during perimenopause. 

How to Use It:

• Add 1 scoop of FASTer Way Hydration to 16–20 oz. of water and sip throughout the day
• Drink before, during, or after workouts—or any time you need a boost
• Try using FASTer Way Hydration as a refreshing mocktail swap

Related Resource: Cleveland Clinic: Electrolytes – Types, Purpose & Normal Levels

BCAAs: The Recovery MVP

Branched-chain amino acids (BCAAs) are essential for muscle recovery, especially if you’re fasting, training hard, or in a calorie deficit. Women over 40 benefit from BCAAs to reduce muscle soreness, support lean muscle mass, and fuel performance without breaking a fast. They’re also great for reducing fatigue and staying strong through those heavy lifts or HIIT sessions.

Why It Matters:

• Helps preserve lean muscle mass (especially during fat loss phases)
• Supports workout endurance and reduces post-exercise soreness
• Ideal for fasted training and recovery windows

How to Use It:

• Mix 1 scoop in water during your workout or sip throughout the day
• Use on fasting days or when training fasted
• Our FASTer Way BCAAs are clean, refreshing, and made without artificial dyes or sweeteners

But Wait… Supplements Aren’t Magic Pills

We love a good supplement—but let’s be real: no supplement is going to do the work for you. Supplements are called supplements for a reason—they support your results, they don’t replace the habits that create them.

The FASTer Way is built on solid, sustainable foundations that actually move the needle. And when you layer high-quality supplements on top of those daily habits? That’s when the transformation kicks into high gear. 

Here’s what really works:

Intermittent Fasting + Whole Food, Macro-Based Nutrition

• Give your digestion a break, balance your blood sugar, and burn fat more efficiently.
• Focus on fueling your body with the right balance of protein, carbs, and healthy fats.
• Eliminate the guesswork (and guilt) around food—learn to eat with intention.

Progressive Strength Training + Strategic Workouts

• Build lean muscle and rev your metabolism with short, effective training.
• Our workouts are programmed for results, not just sweat. (Sorry, random cardio.)
• The stronger you get, the more your body burns—at rest and beyond.

Carb Cycling to Balance Hormones and Boost Fat Loss

• Alternate between low-carb and regular macro days to work with your hormones, not against them.
• This keeps your metabolism flexible, reduces insulin resistance, and helps you avoid plateaus.
• Plus, you get to enjoy your favorite carbs—strategically.

Recovery, Sleep, and Mindset Support

• More isn’t always better. Recovery is where the real magic happens.
• Quality sleep and stress management are non-negotiables for hormone balance and fat loss.
• And mindset? That’s the glue that keeps your habits consistent.

When you combine these proven strategies with top-notch FASTer Way supplements—formulated specifically for women over 40—you’ll notice:

• More energy throughout your day (and fewer 3 PM crashes)
• Better performance in your workouts (and faster recovery)
• Less bloat and inflammation
• Stronger muscles, healthier hormones, and real fat loss that lasts

This is how we do transformation the FASTer Way—no gimmicks, just science-backed strategies that work.

Related Resources:

• Sip Smarter This Summer: Why Hydration (and Mocktails!) Matter for Fat Loss, Hormones + Energy
• What Actually Works: Breaking Through Fat Loss Resistance After 40
• Belly Fat, Cortisol, HIIT for Women Over 40—What You Really Need to Know with Dr. Stephen Cabral

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