51-Year-Old Woman Shares the Supplements She Takes for Muscle Growth

Natalie Bushaw worked out six times a week and ate a protein-rich diet. Then, her perimenopause began. It felt like no matter what she did, she couldn’t lose weight.

“It was always so frustrating to be working out as strategically and consistently as I was, with no significant changes,” Bushaw, 51, told Business Insider.

Bushaw saw a doctor and started getting hormone replacement therapy, which increased her muscle mass and reduced her brain fog.

But it wasn’t until Bushaw started tweaking her daily diet, routine, and supplement stack that she noticed a big difference in her body and energy levels.

Bushaw, who works as the vice president of Life Time’s public relations team, got blood work done at the luxury athletic club‘s longevity clinic, Miora.

Miora is one of an increasing number of personalized health clinics across the US offering blood tests that measure way more biomarkers than your annual physical — though some medical doctors question whether they’re useful or necessary. It costs $599 for a first appointment (and $89 to $149 a month after that, depending on your plan), and blood tests are used to assess each client’s hormone levels and metabolic function through biomarkers.

James LaValle, a clinical pharmacist who’s the chief science officer at Miora, and Dr. Greg Pippert, Miora’s medical director, who’s board-certified in integrative medicine, gave Bushaw a menu of advice.

They recommended HRT injections, instead of the topical cream she was taking to treat her symptoms of Hashimoto’s disease, a thyroid condition that can cause weight gain. For cholesterol, Bushaw was prescribed a low-dose GLP-1, and for muscle growth, Pippert suggested peptide therapy, a growth hormone.

Bushaw said she also learned supplements could improve her biomarkers, offsetting natural changes such as muscle loss. She now gets her blood drawn quarterly and uses that information to guide which supplements she takes to try to improve her strength, recovery, and body composition.

Bushaw takes way more supplements than the average American — about 10 a day on top of her prescribed medications — much like her boss, Life Time CEO Bahram Akradi, who says he takes 45 to 50 supplements a day.

Because Bushaw’s is a highly personalized regimen, we’ll share a few of her “can’t miss” supplements that she likes taking.

Fiber

Bushaw said Pippert and a registered dietitian at Miora recommended fiber to help improve her thyroid condition and gut health.

She uses a blend of soluble and insoluble fiber and said she is “way more regular, and it does help you feel full faster and for longer.”

Igor Koturbash, the codirector of the University of Arkansas’ Center for Dietary Supplements Research, who isn’t affiliated with Miora, told BI that fiber supplements can be helpful in some cases, but not all.

There are two main types of fiber supplements: soluble and insoluble. Soluble fiber, when mixed with water, creates a gel-like consistency that can “slow down digestion, so it can decrease your appetite because you still feel full.” Insoluble fiber, on the other hand, doesn’t dissolve in water and can help add “material” to the stool, aiding with issues such as constipation.

Koturbash said the best way for most people to get fiber is through their diet, because they’ll consume other minerals as well. But he said fiber supplements can be helpful for people with a history of health issues such as Crohn’s disease or IBS who are more sensitive to certain foods.

Collagen

Bushaw uses two collagen supplements: Every other day, she drinks a shot of collagen “elixir” (made up of collagen peptides and antioxidants). Some days, she also mixes collagen peptides into her smoothies.

Bushaw said she noticed changes about three months into taking collagen. “I swear I noticed my cellulite decreasing on my thighs and my hair and skin improving a lot,” she said.

While there are some studies on the benefits of collagen, Richard Bloomer, the founder of the University of Memphis’ Center for Nutraceutical and Dietary Supplement Research, told BI that consumers should be wary of some brands promising huge results. Bloomer, not affiliated with Miora, said that so far, research shows that a small amount of collagen a day, about 5 to 10 grams, can help reduce joint pain and improve skin texture.

Plant-based protein powder

Bushaw is sensitive to dairy and takes vegan protein powder. She loves Life Time’s chocolate flavor, made from pea, chia, and chlorella proteins.

She mixes the powder with water, almond milk, ice, and either a scoop of collagen peptides or half a banana.

Bloomer, who’s been using protein powder himself for 30 years, said it’s a great option for those who struggle to get their daily recommended protein intake from their diet alone. “The reality is, most people are busy,” he said. Meal-replacement shakes are a nice option.

Bloomer said vegan protein powders have gotten a bad rap for the past few years as people “look up to whey and egg as kind of the premier.” But he said some recent studies “do show a good blended plant-based protein could be very effective.”

Colostrum

Bushaw has a few scoops a day of colostrum, the first breast milk from a mammal’s mammary glands after giving birth. Most commercial colostrum comes from cows, and it’s lower in lactose than cow’s milk. In humans, colostrum usually looks yellow in the first few days of breastfeeding, which is partly why it’s referred to as “liquid gold.”

Nutrition researchers have mixed opinions on colostrum as a supplement. Bloomer said colostrum is “very rich in nutrients” and seems to help with immune function, according to some research. Preliminary research is limited, however, because funding often comes from supplement companies, Koturbash said.

There’s also the price to consider, Bloomer said. Depending on how much you take, it can cost anywhere from $3 to $15 a day.

But fans of colostrum swear by the results. Bushaw said taking it had been a “game changer” in terms of improving her digestion and boosting her immune system. “No colds or otherwise all winter since starting,” she said.

A daily multivitamin

Bushaw takes a daily multivitamin intended for morning and nighttime use, though she said she sometimes struggles to take it regularly. Still, she feels it’s important for her overall health — and supplement experts agree.

“I think a multivitamin or multi mineral is a really good and cheap insurance policy from a health perspective,” Bloomer said, as someone who’s been taking multivitamins for years.

He said some people, “especially if they’re engaged in very vigorous exercise” like Bushaw, could probably use a few extra nutrients. Cost-wise, multivitamins are usually affordable, too, and the United States Pharmacopeia label is a good thing to look for when buying them.

“For me, that makes really good sense,” he said.