The Best Supplements for Women Over 35 (and yes they matter)

If you’re a woman over 35, you’ve probably noticed (heck this can apply to any age):

• Recovery feels slower
• Muscle mass is harder to maintain
• Sleep, mood, and energy can fluctuate more than they used to

While no supplement can replace solid training, nutrition, and recovery habits, the right supplements can help fill critical gaps—and support your body through this time period. Trust us.

Here’s what we recommend at Torque (and why):

🧬 1. Creatine Monohydrate

We’ve talked about it before, but it’s worth repeating: creatine isn’t just for bodybuilders. It’s for the EVERY day person!

✅ Preserves lean MUSCLE
✅ Supports BRAIN health
✅ Boosts ENERGY and power
✅ Protects against age-related MUSCLE loss

Dose: 3–5g daily, no loading phase required (meaning you can start with 3g and eventually get to 5g). We have Thorne and Momentous brand at Torque and would be happy to show you it next time you’re in!

🌿 2. Protein Supplements (Whey or Plant-Based)

Getting enough daily protein is harder than you think. Most women fall short—especially after 35 when protein needs increase to support muscle retention and metabolism.

✅ Helps with fat loss and muscle gain
✅ Improves recovery
✅ Keeps you fuller longer

We proudly carry Ascent Protein at Torque for a clean, high-quality option.

Goal: Aim for 30–40g of protein per meal, and use a shake to fill gaps when needed. Lots of Ascent flavors to choose from at Torque: whey, plant, clear and casein!

🌞 3. Vitamin D + Magnesium

Vitamin D is essential for bone health, mood, and immunity—and most adults are deficient. Magnesium plays a major role in sleep, stress management, and muscle recovery.

✅ Supports healthy bones and joints
✅ Boosts mood and energy levels
✅ Enhances sleep quality

Tip: Choose a D3 + K2 blend for better absorption, and magnesium glycinate for a calming effect. Torque Members have access to discounted Thorne products, message us if you want to learn more!

💧 4. Electrolytes

Especially if you train hard, sweat often, or live an active lifestyle, replenishing electrolytes (sodium, potassium, magnesium) is key.

✅ Improves hydration (simply drinking water isn’t enough!)
✅ Supports muscle function
✅ Reduces cramping
✅ Helps with digestion

We love LMNT for its clean ingredients and balanced formula—perfect for sipping during workouts or throughout your day. Come check out all of the flavors at Torque! Just Ingredients is another great brand.

🔥 Why Supplements Are Just That: Supplements

Supplements are not shortcuts.

They’re tools that help support a strong foundation built on:

• Consistent STRENGTH TRAINING
• Smart cardio (zone 2) and active RECOVERY
• High-PROTEIN meals with whole foods
• STRESS management
• Solid SLEEP hygiene

When you combine all of these, the right supplements can accelerate your results and help you feel amazing—not just at the gym, but in everyday life.

👟 Ready to Build Your Best Body After 35?

At Torque, we help women get stronger, leaner, and more energized—with programs that match your goals, your body, and your life stage.

✅ Nutrition Coaching (including supplement guidance!)
✅ Strength Training Focused Classes
✅ Semi-Private and 1-on-1 Personal Training
✅ Body Composition Scans with Evolt to track real progress

📅 Already a member? Schedule your Goal Review Session and let’s make a supplement plan together.
📩 New to Torque? Book your No-Sweat Intro and let’s build a plan that works with your goals—not against them!

-Amanda

Originally posted in May 2025.