Food First. Supplements Second.

Supplements!!

This topic was brought up in at COREFIT recently, so I figured I’d write a post for all!

This is a LONGer post!😳

Feel free to book a Nutrition 1-1 session if you have more personal questions or want to get started with Nutrition Coaching to see what's best for YOU!

As always, take what you want from these thoughts and make sure you listen to your body and NOURISH your body for how you want to FEEL and what you want to DO (maintain the ability to do all the things your heart desires 😉).

I personally eat often (you don’t want to see me go more than 4-5 hours without fuel), most nourishing foods, some not. I don’t personally track, but I do look at my meals and make sure I’ve got some good for me things in as often as I can. It's like a puzzle to me, do I have protein? Do I have something from the earth? Do I eat when I'm hungry? Yes. Do I try to eat before I get hangry? Yes. Do I fast? No. Do I limit macronutrients? No. Do I eat ice cream? Yes. Do I drink mostly water? Yes. Do I feel pretty good most days? Yes. Am I able to physically do all the things I need to in the day? Yes.

I add in creatine and a daily vitamin. I’ve done protein powder before and now currently like Chobani Yogurt drinks for a quick protein pick up.

Every BODY is unique and has different needs. I highly recommend getting a thorough panel to see where you are and what you may need to focus on.

Below is some basic guidance I collected with my own add-ins 😉

Also note that supplements are not currently regulated and are over 400 billion dollar industry. Be mindful of what you put in your body and what you’re paying for.

SUPPLEMENTS FOR WOMEN 40+

Food First. Supplements Second.

As we get into our 40s, 50s and beyond, our priorities change. We want to maintain muscle, protect bone health, support energy, recover well and stay strong.

Supplements can help—but they should SUPPLEMENT a solid nutrition foundation, not replace it. (If you haven’t seen a vegetable this week- start there 😂)

🥗 STEP 1: FOOD FIRST

Before reaching for a supplement, focus on:

PROTEIN

* Chicken, turkey, fish, eggs

* Greek yogurt & cottage cheese

* Lean beef

* Beans, lentils & tofu

* Protein-rich smoothies

FIBER

* Vegetables & fruit

* Beans & lentils

* Whole grains

* Nuts & seeds

HEALTHY FATS

* Avocado

* Olive oil

* Nuts & seeds

* Fatty fish

CALCIUM + VITAMIN D

* Dairy or fortified alternatives

* Greek yogurt

* Cottage cheese

* Salmon & sardines

* Leafy greens

HYDRATION

Water should be your primary source of hydration. For long, hot or very sweaty workouts, electrolytes may be useful.

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💪 SUPPLEMENTS THAT MAY HELP

1. CREATINE MONOHYDRATE ⭐

One of my top recommendations for active women.

Creatine isn’t just for bodybuilders or young athletes. It can help support:

✓ Strength

✓ Muscle growth & preservation

✓ Training performance

✓ Lean body mass

✓ Recovery

✓ Potentially cognitive function

Creatine monohydrate is one of the most researched sports supplements available, and research supports its use in women as well. (PubMed Central (PMC))

How much?

3–5 grams daily * some studies show 10 mg may help with brain cognition but start slow and see how you feel. Or wait for more studies😉.

Consistency matters more than timing.

You don’t need a loading phase.

Food sources: meat, fish and eggs contain creatine—but supplementation can help increase intake consistently.

⸻

2. EAA’s — ESSENTIAL AMINO ACIDS

EAA’s are the amino acids your body cannot make on its own, so they must come from food or supplementation.

Do you NEED them?

Not necessarily.

If you’re eating enough high-quality protein throughout the day, you’re probably already getting plenty.

However, EAA’s may be useful when:

✓ You struggle to eat enough protein

✓ You train early and don’t want a full meal

✓ You have a lower appetite

✓ You’re traveling

✓ You want a convenient protein option around workouts

Think of EAA’s as a convenience tool—not a replacement for protein-rich food.

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🥛 PROTEIN POWDER

Protein powder isn’t magic.

It’s simply convenient protein.

A shake can be a great option when you’re busy or need an easy way to hit your protein goal.

Think:

FOOD → FIRST CHOICE

PROTEIN POWDER → CONVENIENT BACKUP

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OTHER SUPPLEMENTS TO CONSIDER

These are more individualized and may be appropriate depending on your diet, lifestyle and lab work:

Vitamin D

May be helpful when dietary intake or blood levels are low.

Omega-3s

Worth considering if you rarely eat fatty fish such as salmon, sardines or trout.

Magnesium

Can be useful when dietary intake is inadequate. Food sources include nuts, seeds, beans and leafy greens.

Calcium

Prefer food sources first. Supplement only when dietary intake isn’t enough or your healthcare professional recommends it.

Iron & B12

These are NOT supplements I’d recommend taking blindly. Needs vary, and bloodwork and diet should guide supplementation.

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🧠 THE COREFIT RULE⤵️

Don’t ask:

“What supplements should I take?”

Ask:

“What does my diet need help providing?”

Then fill the gap.

Food provides protein + fiber + vitamins + minerals + healthy fats + antioxidants + thousands of other beneficial compounds.

A supplement provides a specific nutrient or compound.

That’s why supplements are the supporting cast—not the main character.

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⭐ MY SIMPLE STARTING POINT

For an active woman 40+ who is eating a balanced diet:

1. Protein

Prioritize protein at every meal.

2. Creatine

5 g daily.

3. Fiber

Aim for approximately 25+ g/day from food.

4. Omega-3s

Prioritize fatty fish; supplement if intake is low.

5. Vitamin D / Magnesium / B12 / Iron

Consider based on diet, individual needs and/or lab work.

6. EAA’s or protein powder

Use for convenience when getting enough protein from food is difficult.

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🧪 QUALITY MATTERS

Not all supplements are created equal.

I recommend looking for companies that use third-party testing and have strong quality-control practices.

Two brands I commonly recommend are:

THORNE

Known for extensive third-party testing, including NSF Certified for Sport® products. Their creatine is 5 g of creatine monohydrate per serving and is NSF Certified for Sport®. (Thorne)

MOMENTOUS

Another quality-focused option for sports nutrition and supplementation.

When choosing a supplement, look beyond the flashy claims.

Look for:

✓ Transparent ingredient labels

✓ Evidence-backed ingredients

✓ Third-party testing when available

✓ Appropriate doses

✓ Minimal unnecessary ingredients

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REMEMBER:

YOU CAN’T OUT-SUPPLEMENT A POOR DIET.

Build the foundation first:

🥗 FOOD

↓

💧 HYDRATION

↓

🏋️‍♀️ STRENGTH TRAINING

↓

😴 SLEEP & RECOVERY

↓

💊 SUPPLEMENTS TO FILL THE GAPS

Supplements can be helpful.

But food, movement, muscle and recovery are still the foundation.

Supplements are not appropriate for everyone. Talk with your physician or qualified healthcare professional before starting supplements, particularly if you take medications, have a medical condition, are pregnant, or have abnormal lab results.