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Best Supplements for Athletic Performance Over 40 (The Top 4 I Recommend)
- Emma Mattison
- Feb 16
- 4 min read
Many of my clients over 40 ask me the same question:
How do I boost my athletic performance naturally?
If you’re in this group, you’re in luck—because that’s exactly what we’re covering today.
The best supplements for athletic performance over 40.
Before we talk supplements, here’s the truth: there is no magic pill that can replace a well-balanced diet and smart training. Supplements are exactly that—they supplement your diet.
So before you spend a dime, keep this in mind: your performance can be negatively impacted by:
Your dietary choices, or
Your exercise habits (yes, including overtraining and chronic fatigue)
If you suspect you’re overtraining, I recommend watching my video on overtraining first.
But let’s say you’ve got your nutrition and training under control, and you’re simply looking to boost endurance, strength, and performance. Here are the top four supplements I recommend most often.
Creatine for Strength and Muscle Mass Over 40
Creatine is a popular one—and it’s often debated. But the research is clear enough to earn a spot on this list.
Creatine plays an important role in energy production, especially during high-intensity exercise. It’s synthesized in the body using three amino acids:
glycine
methionine
arginine
Because creatine is naturally found in animal products (like meat and fish), supplementation can be particularly helpful for:
Vegetarians and vegans, and
Adults over 40 (as creatine levels and muscle mass tend to decline with age)
In the research I referenced in the video, about 2 grams of creatine are lost daily in males ages 20–39, and the loss is greater in females and older adults due to reduced muscle mass.
Bottom line: supplementation can help replenish energy stores, support muscle energy, and improve performance.
My creatine pick: Optimum Nutrition (ON) Micronized Creatine Monohydrate Powder
Beta-Alanine for Endurance and Reduced Muscle Fatigue
If you’re less focused on max strength and more focused on stamina, beta-alanine is a strong option.
Beta-alanine is a non-essential amino acid commonly found in foods like chicken and turkey. What makes it useful is that it can help boost endurance by increasing muscle carnosine levels.
Carnosine essentially acts as a buffer against acid buildup in your muscles—so you can push harder, longer, and with less early burn.
In the study I mentioned in the video (2006), beta-alanine significantly increased muscle carnosine levels by 65.8%, leading to better performance and reduced muscle fatigue.
My beta-alanine pick: NOW Sports Beta-Alanine
Ashwagandha for Muscle Recovery, Strength, and Performance Support
Now let’s move into herbal performance boosters—starting with ashwagandha (and yes, it still sounds like a sneeze when I say it).
Ashwagandha has roots in Ayurveda and has been shown to support muscle recovery and strength.
In the clinical study I referenced (2015) on healthy young men, ashwagandha supplementation led to:
increased muscle strength and size (compared to placebo)
improvements in leg extension strength and bench press strength
increased muscle size in the chest and arms
reduced exercise-induced muscle damage
increased testosterone levels
That combination makes it an interesting supplement for those looking to enhance performance—especially if recovery is the missing piece in your training.
My ashwagandha pick: Himalaya Organic Ashwagandha
Rhodiola Rosea for Endurance, Fatigue, and Mental Performance
Last—but definitely not least—is rhodiola rosea.
Rhodiola rosea is a plant native to some of the coldest regions of Europe and Asia, and it’s known for adaptogenic properties that may help:
improve endurance
combat fatigue
enhance mental performance
support mood stability
In the 2010 research I referenced, rhodiola rosea was associated with improvements in endurance, reduced fatigue, enhanced cognitive performance, and mood stability.
Another point mentioned in that research: rhodiola rosea appears to have limited interaction with other medications, which may make it a safer option to explore—though you should still do this responsibly.
My rhodiola pick: Gaia Herbs Rhodiola Rosea
Safety Reminder Before You Try Any Supplement
I need to say this clearly:
Supplements are not one-size-fits-all.
Always consult with a qualified healthcare professional to make sure any of these supplements are appropriate for your health history, medications, and goals.
The Bottom Line — 4 best supplements for athletic performance over 40
If you’re over 40, training consistently, and your diet and recovery are already in a good place, these four supplements are the ones I’d consider first:
Creatine (strength + muscle energy)
Beta-alanine (endurance + fatigue resistance)
Ashwagandha (strength + recovery support)
Rhodiola rosea (endurance + fatigue + mental performance)
You can find my recommended brands here:
Thanks so much for reading—and remember: your health is an investment, not an expense.
About the Author
Emma Mattison is the founder of Emma Mattison Fitness, where she helps adults 40+ build strength, improve mobility, and enhance performance through functional training and holistic health strategies. Her coaching style is direct, science-informed, and grounded in sustainable habits that support longevity—because feeling athletic shouldn’t expire with age.
References
Creatine daily loss and age/sex differences (2011 article referenced in video)
Beta-alanine and muscle carnosine increase (2006 study referenced in video)
Ashwagandha and strength/recovery outcomes (2015 clinical study referenced in video)
Rhodiola rosea endurance/fatigue/cognition and mood stability (2010 study referenced in video)
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