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Boosting Athletic Performance After 40: Natural Supplements Guide

Written by Emma Mattison, NASM Certified Personal Trainer & Nutrition Coach, and Functional Aging Specialist and Exercise Scientist.

*Disclosure: I only recommend products I would use myself and all opinions expressed here are our own. This post may contain affiliate links that at no additional cost to you, I may earn a small commission. Read full privacy policy here.

50-year-old man showcasing exceptional running performance, enhanced by recommended dietary supplements.

As the age ticker moves past 40, many wonder, "How can I boost my athletic performance naturally?" If you're in this group, you're in luck. First and foremost, no "magic pill" or supplement can replace a solid nutrition and exercise program. Supplements are exactly that – they "supplement" your journey! Keep that in mind, please, before pursuing any supplements, as your performance may be hindered by poor diet and exercise habits – including "overtraining" yourself if you do too much! I've got an article about that, too.

But let's say you know you've got your diet and training under control, and you're looking to boost your performance. Combining modern scientific findings with traditional wisdom, I'll present a guide to natural supplements that can help you stay active and strong in your 40s and beyond.

Natural Supplements to Enhance Athletic Performance After 40

1. Creatine: The Natural Muscle Energizer Predominantly found in red meat and fish, creatine helps muscles store and use energy—essential for those workout sessions. Consuming beef or salmon can offer a natural boost, but considering the age factor and body's reduced efficiency, supplementation can be beneficial (Brosnan et al., 2011).

Here's one brand I can recommend:

2. Beta-Alanine: The Stamina Builder Beta-alanine is a non-essential amino acid, which means our bodies can produce it. However, it's also present in foods rich in carnosine, such as chicken, turkey, and fish. To get the benefits of beta-alanine through whole foods, one would need to consume a significant amount of these protein sources, making supplementation a more practical choice for athletes (Harris et al., 2006).

Here's one brand I can recommend:

  • NOW Sports Beta-Alanine: NOW Sports, a trusted name for many years, offers a Beta-Alanine supplement without unnecessary additives, ensuring its suitability for older adults who need enhanced stamina during physical activities.

3. Ashwagandha and Rhodiola rosea: Herbal Boosters for the 40+ Athlete These aren't your everyday herbs. Ashwagandha, traditionally rooted in Ayurveda, aids muscle recovery and can enhance strength—a boon for the 40+ individual looking for natural athletic boosts. Rhodiola rosea, hailed from Europe and Asia's cold regions, promotes endurance, ensuring you keep up with your athletic pursuits even after 40 (Panossian et al., 2010).

Here are one brand for each that I can recommend:

  • Himalaya Organic Ashwagandha: Himalaya is known for its commitment to purity and research-backed formulations. Their ashwagandha product is both organic and tailored for maximum absorption, making it ideal for older adults seeking improved muscle recovery and stress relief.

  • Gaia Herbs Rhodiola Rosea: Gaia Herbs, a brand renowned for its holistic and natural approach, offers a high-quality Rhodiola Rosea product. This supplement is perfect for seniors who aim to improve their endurance and manage exercise-induced stress.

Safety Reminder: Supplements can be a beneficial addition to one's health routine, but they're not one-size-fits-all. Always consult with a healthcare professional before adding a new supplement to your diet, especially if you're an older adult with specific health conditions or medications. Your well-being and safety should always be the top priority.

Why Choose Natural Supplements After 40?

As we age, our body's metabolism and recovery processes change. The advantage of natural supplements, especially for those above 40, is that they offer an athletic boost without the side effects of synthetic enhancers.

Assorted dietary supplements in capsules and tablets, recommended for older adults aiming to enhance athletic performance and well-being.

Remember, while supplements can offer that extra edge, they're most effective when combined with a balanced diet and regular exercise. So, if you're looking to enhance your athletic performance after 40, this natural supplements guide could be the answer to your search.

Book Your Free 15-Minute Phone Consultation with Emma Mattison!

If you're ready to take your fitness to the next level, schedule a free 15-minute phone consultation with me, Emma Mattison. During this consultation, we can discuss your fitness goals, assess your current fitness level, and create a personalized plan to help you improve your fitness and functional health.

Image of Emma Mattison, a highly qualified online personal trainer, functional aging specialist, certified trainer and nutrition coach through NASM and FAI, and a skilled Tai Chi and Dance instructor.

But that's not all! As a special offer, I'm providing a free functional fitness course to jumpstart your journey. This course will introduce you to various exercises and training techniques to enhance your overall functional fitness and complement your aerobic base training.

Invest in yourself today and experience the transformative power of improving your aerobic base. Take the first step by scheduling your free consultation and claiming your free functional fitness course. Let's work together to achieve your fitness goals and unlock your full potential!

An older woman joyfully participating in an online fitness class from her living room. She is in mid-movement, following the instructions on her tablet screen, and her face is lit up with enthusiasm and determination, embodying the spirit of joyful movement and active aging.

Please note: The information provided in this article is for educational purposes only and does not substitute professional medical advice. Consult with your healthcare provider or a certified fitness professional before starting any new exercise program.

Schedule your FREE 15-Minute Phone Consultation and claim your FREE Functional Fitness Course with Emma Mattison! Click here to book now!

You can also email me at


About the Author

Image of Emma Mattison, a highly qualified online personal trainer, functional aging specialist, certified trainer and nutrition coach through NASM and FAI, and a skilled Tai Chi and Dance instructor.

Hi! I'm Emma Mattison. I'm a NASM certified personal trainer, nutrition coach, stretch & flexibility coach, pranayama breathwork guide, holistic nerd, and lover of birds & music! I specialize in functional fitness for older adults, and those with conditions such as fibromyalgia, arthritis, and multiple sclerosis. Scientific literature is fun to me, and my goal is to make it understandable and fun for you!

I am driven to share knowledge I find fascinating & transformative with my clients, and the world. Everyone has the power to take their health into their own hands!

My love for fitness and true discovery of health started with helping my best friend – who I can now call my husband! Today, I couldn't do any of this as smoothly and enjoyably as I do now without him! Check out our YouTube, MyZeniverse! He literally edits and films everything. He's editing the next YouTube video next to me right now, as we speak! Check it out, and give it a like if it's helpful! 😊😊


Artioli, G. G., Gualano, B., Smith, A., Stout, J., & Lancha, A. H., Jr (2010). Role of beta-alanine supplementation on muscle carnosine and exercise performance. Medicine and science in sports and exercise, 42(6), 1162–1173.

Brosnan, J. T., da Silva, R. P., & Brosnan, M. E. (2011). The metabolic burden of creatine synthesis. Amino acids, 40(5), 1325–1331.

Harris, R. C., Tallon, M. J., Dunnett, M., Boobis, L., Coakley, J., Kim, H. J., ... & Wise, J. A. (2006). The absorption of orally supplied β-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino acids, 30(3), 279-289.

Panossian, A., Wikman, G., & Sarris, J. (2010). Rosenroot (Rhodiola rosea): traditional use, chemical composition, pharmacology, and clinical efficacy. Phytomedicine, 17(7), 481-493.

De Bock, K., Eijnde, B. O., Ramaekers, M., & Hespel, P. (2004). Acute Rhodiola rosea intake

can improve endurance exercise performance. International journal of sport nutrition and exercise metabolism, 14(3), 298–307.

Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of strength and conditioning research, 17(4), 822–831.<0822:eocsar>;2

Vandenberghe, K., Goris, M., Van Hecke, P., Van Leemputte, M., Vangerven, L., & Hespel, P. (1997). Long-term creatine intake is beneficial to muscle performance during resistance training. Journal of applied physiology (Bethesda, Md. : 1985), 83(6), 2055–2063.

Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 12, 43.

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