Are you confused about which vegan muscle building supplements (if any) are worth it? The information and marking around supplements is overwhelming and it is often hard to trust what you are reading. It seems that everyone is trying to sell you something. So frustrating!
If you’re following a vegan lifestyle and want to either build or maintain the muscle you have, then you’re in for a treat. Welcome to the ultimate guide on vegan muscle-building supplements for women over 40.
In a world where protein shakes are full of unwanted and unnecessary ingredients, and creatine is often associated with bulky gym bros, it’s time to unveil the secret weapons for vegan women who refuse to let age define their fitness journey. Whether you’re aiming to turn heads at the gym or simply want to carry all your groceries in one trip, these five powerhouse supplements will help you to attain your goals.
Creatine
If I were to only be able to take one of the supplements listed here, creatine would be it. Not only does it help us build muscle, but it is also beneficial for brain health. I go deep into the benefits of creatine in this blog post:
The Ultimate Guide to Creatine During Perimenopause
To summarize that post, our bodies make creatine in small amounts, and we get the rest from our food. The problem is that creatine can only be found in animal foods like red meat and fish. Thus, if you follow a vegan or plant-based diet, you will not likely meet your requirements to help with muscle building, strength and cognition.
Creatine is safe, widely researched and cheap. Take creatine monohydrate which usually comes in a powdered form and can be mixed into just about anything. Take 5 grams per day (which is usually the standard dose). It will take a few weeks for your body to build up its stores, so be consistent and take it daily. Timing does not matter.
The side effects are minimal, but some people report mild GI effects (nausea, bloating, diarrhea). If that is the case, cut back your dose for a few days and then slowly increase to get to the 5 grams daily dose.
Protein Powder
The goal with any diet is to try and get most if not all of your nutrients from whole foods. As you get into your 40s and beyond, your protein needs increase, especially if you are trying to build muscle.
Check out the following blog posts where I get into the details on the importance of protein, vegan protein sources and how to calculate your protein needs:
How to Calculate Protein for Women Over 40 Who Strength Train
There are a lot of options out there for plant-based and vegan protein powders. I prefer either pea protein or a powder that has a mixture of several different plant sources like pea, hemp and pumpkin seed.
The protein powder I like has pea and pumpkin protein. Pea protein is a good option because it has all 9 essential amino acids. It is also great for those with allergies to nuts, soy, and dairy.
How to Choose the Right Protein Powder
- Consider your individual dietary needs and restrictions, as discussed above pea protein powder is great for those with food allergies or intolerances.
- Look for complete amino acid profiles, a good protein powder will have all 9 essential amino acids (especially leucine which is key for muscle building)
- Check for added sugars or artificial ingredients, pick a powder that has minimal ingredients, preferably from organic sources.
- Evaluate digestibility and potential allergens. As discussed above, read the ingredient list and pick a protein powder that contains ingredients that you are familiar with and treat your body well.
- Consider taste and mixability. When trying to pick a protein powder, I recommend buying a single serving packet first to make sure you like the taste. I have made the mistake in the past by purchasing a big jug of protein powder that tastes horrible and then I am stuck with a huge amount of expensive protein powder that tastes like crap.
- Look for third-party testing certifications. Protein powders can have contaminants and heavy metals, especially vegan ones. Make sure that you are buying a protein powder that has been third party tested to ensure you are not exposing yourself to toxins.
- Factor in cost and value. Protein powders are expensive. So, if you are on a budget, your best option would be a plain pea protein powder like Naked Protein or something similar.
How I use Protein Powder
I try to limit my use of protein powder. Each morning before my workout, I will have 15 grams of protein along with a cup of coffee. That is usually it for the day, but I will often mix protein powder with some yogurt or into a bowl of oatmeal if I need to meet my protein needs for the day. I am not super hungry in the morning before I work out, so I find a small scoop of protein is sufficient enough to provide me with energy for my work out without making me feel bloated and full. I will then eat my breakfast after my workout.
High protein recipes using protein powder:
Carrot Cake High Protein Yogurt Bowls
4 Ingredient High Protein Yogurt Bowls
Vitamin B12
If you are a seasoned vegan, then Vitamin B12 supplementation is not a big surprise. All vegans and many nonvegans need to supplement with vitamin B12.
Why is Vitamin B12 Important?
- Essential for red blood cell formation and oxygen transport
- Supports nerve function, crucial for muscle coordination
- Aids in DNA synthesis and cell division which is important for muscle growth
- Helps convert food into energy, supporting workout performance
Why vegans are at risk of B12 deficiency
- B12 is primarily found in animal products
- Plant sources are generally unreliable
- Soil depletion and modern agriculture practices have reduced the amount of B12 in plant foods
Best Forms of Vitamin B12
- Cyanocobalamin: Stable and widely available (this is the form I recommend)
- Methylcobalamin: Active form, may be better absorbed by some
- Sublingual tablets or sprays for enhanced absorption (I use a spray)
- Importance of choosing a reputable brand to ensure there are no contamination issues
Dosage Recommendations
- Daily dosage: 2.4 mcg for adults
- Higher doses (1000-2000 mcg) may be recommended for vegans
- Frequency: Daily for small doses, weekly for larger doses
- Consider getting regular blood tests to monitor your Vitamin B12 levels, especially if you are just starting to eat more plant-based foods
For more information on Vitamin B12, check out the following article:
What Every Vegan Should Know About Vitamin B12
Omega-3 Fatty Acids
Benefits of Omega-3s for muscle Recovery and Inflammation
- Reduces exercise-induced inflammation
- Supports muscle protein synthesis
- May help alleviate muscle soreness after workouts
- Potential to enhance muscle strength and function
Vegan Sources of Omega-3
- Algal oil: Direct source of EPA and DHA. You can get these in pill form.
- Food sources: Flaxseed, chia seeds, and walnuts
Recommended Intake for Women Over 40
General recommendation: 250-500 mg combined EPA and DHA daily
How omega-3s Support Overall Health in Aging
- Brain health and cognitive function
- Heart health and blood pressure regulation
- Joint health and reduced inflammation
- Potential benefits for skin health and appearance
For more information about Omega 3 Supplementation, check out the following article:
Omega-3 Fatty Acids and Plant-Based Diets
Vitamin D3
Vitamin D3 is another vitamin that most of us do not get enough of, even meat eaters. The main source of vitamin D is the sun. So, if you live in a cold climate, you will have difficulty getting sufficient Vitamin D.
Vitamin D is not only a vitamin, but also a hormone and is involved in the following:
- Calcium absorption in the gut
- Bone mineralization by maintaining serum calcium and phosphate levels in our blood
- Muscle protein synthesis
- It also has been shown to decrease overall inflammation in the body, promote healthy immune function and improve glucose metabolism.
Vegan vitamin D3 Supplements (lichen-derived)
The first thing to make sure of when buying a vitamin D supplement is to make sure that it is vegan. Many Vitamin D3 supplements contain lanolin, a fatty substance secreted by the skin glands of sheep to condition their wool. It naturally contains the chemical precursors for making vitamin D3. Vegan Vitamin D3 supplements will contain lichen instead which is a plant-based source of D3.
Which Type of Vitamin D3 is Best, D3 or D2?
The short answer here is that vitamin D3 is preferable as it is more effective in raising your levels of vitamin D in the body than the D2 form.
Dosage Guidelines
General recommendation: 600-800 IU daily for adults
Higher doses may be necessary for deficiency (1000-2000 IU or more)
I would recommend getting your levels checked at baseline and periodically to make sure that you are taking enough and also to make sure you are not taking too much. Vitamin D toxicity (too much in your body) is rare but not unheard of.
Potential Risks of Excessive Vitamin D Intake
Vitamin D is a fat-soluble vitamin meaning that our body can store excess amounts, and an overabundance is not secreted in the urine like water soluble vitamins like Vitamin C or the B vitamins. Excess amounts of vitamin D can lead to high levels of calcium in the blood supply causing constipation, nausea/vomiting, dehydration, decreased appetite, frequent urination, bone pain, kidney stones, muscle weakness, and/or fatigue.
Magnesium, Another Supplement to Consider
Most following a vegan diet are getting sufficient amounts of magnesium. I think magnesium supplementation is something to consider because most Americans following the standard American diet do not get enough. From personal experience, I have found that when I am sweating a lot (in the summer) I tend to get more muscle cramps which are alleviated when I supplement with magnesium. Something to consider.
Functions of Magnesium in the body:
- Involved in over 300 enzymatic reactions
- Critical for energy production (ATP synthesis)
- Regulates muscle and nerve function
- Helps maintain bone strength
- Supports protein synthesis
Importance of Magnesium for Muscle Building
- Aids in muscle relaxation and contraction
- May help reduce muscle cramps and fatigue
- Supports protein synthesis, essential for muscle growth
- Helps regulate sleep, which is crucial for recovery
Recommended Daily Allowance (RDA):
- For women over 40: 320 mg per day
- Athletes or those building muscle may benefit from slightly higher intake (around 420 mg per day)
Vegan Food Sources
- Nuts (almonds, cashews, Brazil nuts)
- Seeds (pumpkin seeds, sunflower seeds)
- Leafy greens (spinach, Swiss chard)
- Legumes (black beans, edamame)
- Whole grains (quinoa, brown rice)
- Dark chocolate
Supplementation
- Forms: magnesium citrate, glycinate, or malate are generally well-absorbed
- Timing: Often taken before bed due to its relaxing properties
- Caution: High doses can cause digestive issues; start with lower doses
Potential benefits for women over 40:
- May help manage menopausal symptoms
- Supports bone health, important for preventing osteoporosis
- Can aid in blood sugar regulation
- May help reduce blood pressure
Signs of Deficiency
- Muscle cramps or spasms
- Fatigue
- Irregular heartbeat
- Osteoporosis
- Mood changes
Interactions and Precautions
- Can interact with certain medications (e.g., antibiotics, diuretics)
- Those with kidney problems should consult a doctor before supplementing
- Excessive intake can lead to diarrhea or other digestive issues
Remember, while magnesium is important, it’s just one piece of the puzzle in a balanced approach to muscle building and overall health. A varied vegan diet, proper hydration, adequate sleep, and a well-designed exercise program are all crucial factors.
Conclusion
As we’ve explored, building muscle as a vegan woman over 40 isn’t just possible – it’s entirely achievable with the right approach and smart supplementation. Let’s recap the powerhouse supplements we’ve discussed:
1. Creatine: Your secret weapon for increased strength and muscle mass.
2. Protein Powder: The building blocks for muscle repair and growth.
3. Vitamin B12: Essential for energy metabolism and muscle function.
4. Omega-3 Fatty Acids: Supporting muscle recovery and overall health.
5. Vitamin D3: Crucial for muscle strength and bone health.
Remember, these supplements are most effective when combined with a balanced vegan diet rich in whole foods, a consistent strength training routine, and adequate rest. They’re not magic pills, but rather tools to optimize your body’s natural muscle-building processes.
Now it’s your turn to take action:
- Evaluate your current supplement routine. Are you missing any of these key players?
- Consult with your healthcare provider or a registered dietitian who understands vegan nutrition. They can help you determine the right dosages based on your individual needs.
- Start small. Introduce one new supplement at a time to see how your body responds.
- Track your progress. Keep a journal of your strength gains, energy levels, and overall well-being as you incorporate these supplements.
Share your journey! Join our community of vegan women over 40 who are breaking stereotypes and building strength. Leave a comment below about your experiences or questions.
Want more tips on vegan fitness after 40? Sign up for our newsletter to get the latest research, recipes, and workout ideas delivered straight to your inbox.
Remember, age is just a number, and being vegan doesn’t mean compromising on your fitness goals. With the right knowledge, tools, and determination, you’re well on your way to building the strong, healthy body you deserve.
Are you ready to unleash your inner vegan warrior? The time to start is now. Your future self will thank you for the strength and vitality you’re building today!
