What supplements Should You Take At 40?
With so many supplements on the market now, here's a guide to maximising their efficiency - for both body and wallet.
Time to understand the value of supplements
THE BRIEF
Time to read: 3 minutes
Time to action: 1 minute a day
Mantra: Legal. Safe. Useful. Efficient?
Main message: Supplements can be a huge help. If they’re taken properly…
Stat: Around 50% of UK adults take supplements regularly
They may not come with the most stellar reputation, but the progress of supplements from dubious ads in local papers to the multi-billion pound industry of today is something to embrace.
Let go of the Arnie-alike promises of ‘instant muscle builder’ and the barely legal feeling of some of the more steroidal images that used to exist and embrace the new world order of regulated supplements that really can help to get you much closer to where you want to be - if used properly.
That is the key. It’s so simple to feel like a supplement is a magic powder that gets you to where you want to be, only to be disillusioned with having to actually do some work as well. It’s an expensive and disheartening way to fall out of love with your heath and fitness journey. Use this as a beginner's guide to which supplements to start with, when to use them, and how often. Optimise your fitness time - and your expense - and feel the results that much more quickly.
DAILY SUPPLEMENTS
These supplements should be taken as part of your daily routine to perform at your peak.
1. Fish oil
Few supplements have had longer-standing ovations than fish grease. That’s because it helps you burn fat by improving your liver function. Its anti-inflammatory properties also help you recover from exercise quicker.
Daily dose: Take 3-12 1000mg capsules every day
When: Morning and just before sleep
2. Whey protein
Probably one of the important supplements to burn fat and build muscle. When compared against other proteins whey is the best for muscle building.
Daily dose: To lose weight or gain muscle take 30-40g, 2-4 times a day
When: Before and after each training session or as a meal replacement.
3. Multi-vitamins
Multi-vits - are they worth it? Well, they can extend the biological age of your cells. But they’re not a miracle cure and will not reduce your risk of disease or make you live longer. So you know, your call really.
Daily dose: take 1-2 tablets each day
When: in the morning and after training
WEEKLY SUPPLEMENTS
Take these supplements when you train extra hard, need rest or are playing sports. The infrequent dosage means their potency is maximised.
1. ZMA
A triple treat, zinc, magnesium, and vitamin B6 help you rediscover your peak performance. Exercise can deplete your zinc and magnesium stores because they’re used to repair the muscle, which can stifle your testosterone levels, hampering your recovery speed. Taking ZMA tops up these stores so you recover faster.
Doses per week: 1-3
Amount per dose: 30-50mg zinc, 400-600 mg magnesium, 10-30 mg Vit B6
When: 30-40 minutes before bed
2. Caffeine
Not your morning wake-up cup, the tablet form. Caffeine can improve strength by 7% and endurance by 18%. That doesn’t mean you should take it before every workout because your body can easily get numb to the effects of caffeine, rather ration it out for big training days or sports matches.
Doses per week: 1-3
Amount per dose: 200 – 300mg (1-2 Pro Plus tablets)
When: 30-60 minutes before exercise
3. Energy gel
If you need to refuel on the run, energy gels are perfect. Look for a 4:1 ratio of carbohydrate and protein as this increases endurance.
Doses per week: 1-2
Amount per dose: 40-60g of carbs and 10-20g of protein
When: Mid-way through your endurance training session
QUARTERLY SUPPLEMENTS
Take these supplements every few months to give your body time to return to its natural state and bolster their effects
1. Creatine
a 2-3-month cycle remains a fast (and proven) way to get more strength. Analysis of multiple creatine studies found that creatine enhances muscle strength by a minimum of 8%.
Cycles per year: 2-3
Length of each cycle: 2-3 months
Time off from each cycle: 2-3 months
Amount per dose: 5g
Doses per day: 2
When: before and after training
2. Colostrum protein
This immune-boosting protein will keep you strong and healthy, so your training never becomes sporadic. Colostrum improves your immunity to respiratory tract infections by 79%. For the best immune boosting results, take it near the times of the year when cold and flu are most prevalent.
Cycles per year: 1-3
Length of each cycle: 6 weeks
Time off from each cycle: 2 months
Amount per dose: 20-40g
Doses per day: 1-3
When: Before and after training
3. BCAA Performance Support
Boost your workout consistency and recovery with Branched-Chain Amino Acids (BCAA). Scientifically proven to enhance muscle retention and reduce exercise-related fatigue, BCAAs are a key player in elevating your training game.
BCAAs contribute to a significant reduction in muscle soreness, promoting quicker recovery and improved muscle function.
Cycles per Year: 1-3
Length of Each Cycle: 6 weeks
Time Off from Each Cycle: 2 months
Amount per Dose: 20-40g
Doses per Day: 1-3
Optimal Timing: Before and after training sessions for maximum impact.
PT WOLF
PT Wolf is a personal trainer who tries and tests every programme we put together. A celebrity trainer, Wolf has been a fitness journalist, practising what he preaches for over 20 years. Now into his 40s, Wolf has added muscle to his frame in every decade of his life and has an annoyingly healthy body fat percentage. He tries it before he says it, but even more importantly, he lives it every day.
ENERGY RABBIT
Not simply a life coach, but an award winner in the wellness sector with over a decade of experience. Rabbit specialises in the accessibility of information. If there is a theory worth exploring, Rabbit will work out how easily it can be integrated into your everyday life.
DR DRAGON
A GP for an eclectic community, Dragon is a prolific author in the world of health. Award winning for his content creation and ability to answer the ‘actual’ questions asked of him, his theories are always worth listening to in looking for those little things that can make a real difference in our lives.
