Everyone's Taking Something. But Is It Actually Doing Anything?
- Kellie Varlet
- Jun 11
- 4 min read
A straight talking guide to supplements for active people over 40.
I recently completed a short course on supplements through Fitness Education Online, and it confirmed something I already suspected.
Most people are taking things they don't fully understand, for reasons they can't quite explain, based on advice from someone who probably wasn't qualified to give it.
And look, no judgement. I get it. The supplement aisle is genuinely overwhelming. There are thousands of products, millions of claims and approximately zero clear answers. So, you grab what looks reasonable, hope for the best and quietly wonder if any of it is actually doing anything.
So let me try to cut through some of that today. Just what the research actually supports — especially for active people over 40.
Before Anything Else — A Framework Worth Knowing
The Australian Institute of Sport has an ABCD classification system that ranks supplements based on three simple questions.
Is it safe?
Is there evidence it works?
Is it appropriate for the person taking it?
It's one of the most credible free resources available and I'd encourage anyone who wants to do their own digging to start here: https://www.ausport.gov.au/ais/nutrition/supplements
The Four Worth Starting With
If you're an active person over 40 and you want to keep things simple, the research points consistently to four foundations. These aren't trendy. They're not exciting. But they work.
Vitamin D3 — the one most of us are short on
Even in sunny Australia. Especially if you work indoors, exercise early or late, or spend most of your day covered up.
Vitamin D3 supports bone density, immune function and mood regulation. And deficiency is far more common than most people realise. The best absorbed form is D3 (cholecalciferol) and it absorbs better when taken with food that contains fat — which leads us nicely to the next one.
Magnesium — probably the most underrated supplement on this list
Magnesium supports muscle function, energy production and nervous system health. It helps with sleep. It can ease hot flashes and mood swings during perimenopause. And it actually helps activate Vitamin D which means the two work better together than either does alone.
Most of us aren't getting enough from food alone. Magnesium glycinate or citrate tends to be the easiest on the stomach and the best absorbed. Worth knowing before you just grab whatever's cheapest on the shelf.
Omega-3 Fatty Acids — for your heart, brain and joints
If you're not eating fish two to three times a week you're probably not getting enough. Omega-3s support heart health, brain function and can help reduce joint inflammation — something a lot of active people over 40 notice more than they used to.
Fish oil is the most common source but algae based omega-3s are a solid plant based alternative if that's more your thing.
Creatine — the one that surprises most people
Creatine has been around forever but it's only recently getting the attention it deserves for women and active people over 40. For years it was marketed almost exclusively to male bodybuilders which meant a lot of women never considered it. That's starting to change and the research behind it is genuinely impressive.
For women over 40 creatine helps preserve lean muscle mass, protect bone density and clear the cognitive fatigue often associated with midlife hormonal changes. *Better Bones
Women actually have between 70 and 80 percent less creatine stores than men and tend to consume less through their diets too. Which means women may experience even greater benefits from supplementing especially during periods of hormonal change like perimenopause and menopause.
And for anyone worried about bulking up — the research is clear on this. Creatine pulls water inside the muscle cell which is a normal physiological response that supports cellular health. It doesn't cause the kind of bulk most people picture.
A dose of three to five grams of creatine monohydrate daily is what the research consistently supports. Simple, affordable and one of the most well studied supplements available.
Want to dig into the science?
The Part the Supplement Industry Doesn't Want You to Focus On
Here's what the Fitness Education Online course reinforced and what I think is the most important thing in this whole blog.
Supplements supplement a good foundation. They don't replace one.
Consistent movement, real food, quality sleep, proper hydration. When those are in place the right supplement can add value. When they're not, no capsule in the world will compensate. It just won't.
That sounds obvious. But in practice it's incredibly easy to spend sixty dollars a month on supplements while skipping meals, sleeping badly and barely moving.
The order matters. Foundation first. Everything else second.
A Few Things to Watch Out For
Not everything on the shelf is worth your money. Some supplements are backed by solid research. A lot are not. The marketing is often significantly better than the evidence.
Don't try to take everything at once. Start with the foundations and add from there based on what's actually going on in your body.
And before starting anything new especially if you're on medication or managing a health condition, check with your GP first. A simple blood test can tell you exactly where your levels are at so you're supplementing what you actually need rather than guessing.
So, Here's the Bottom Line...
Vitamin D3. Magnesium. Omega-3s. Creatine. A good age-appropriate multivitamin.
That's it for most active people over 40.
Everything else is worth researching carefully using a credible source like the AIS framework before spending your money on it. And the fact that you're asking these questions at all? That's already a really good sign.
And if you'd love support making sense of your health, movement and wellness in a way that actually fits your real life, let's have a proper chat.
👉 Book your free initial coaching call here — I'd love to hear from you.
With love and a nudge to get moving,
Kellie 🌿
*Information in this blog is general in nature and based on current research. Always consult your GP or a qualified health professional before starting any new supplement.
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