Staying active, strong, and resilient requires more than exercise alone. Whether you’re recovering from an injury, managing joint or bone health, or aiming to perform your best in daily activities or sport, nutrition plays a key role in how your body adapts and recovers.
Performance and recovery supplements can help fill gaps when nutrition, training load, or recovery demands exceed what food alone can provide. The key is understanding how evidence-based supplements can align with your health goals.
How Supplements Support Foundations
While supplements can support your health needs, they are not a replacement for a solid wellness foundation. Before considering supplements, it’s important to optimize the basics:
- Consistent movement and strength training
- Adequate sleep and stress management
- Balanced nutrition and hydration
- Appropriate medical evaluation for pain, injury, or bone health concerns
- Supplements typically work best on top of these foundations, not instead of them.
Understanding Performance & Recovery Supplements is Key
Protein & Amino Acids
Why they matter:
Protein supports muscle repair, strength, and recovery—especially important for active adults and those recovering from injury or orthopedic procedures.
Who may benefit:
- Active adults and athletes
- Adults 50+ aiming to maintain muscle mass
- Individuals recovering from injury or surgery
Common forms:
- Whey or plant-based protein powders
- Essential amino acids (EAAs)
Creatine
Why it matters:
Creatine supports muscle strength, power, and recovery. Research also suggests benefits for aging muscle and overall functional performance.
Who may benefit:
- Strength-training adults
- Older adults focused on maintaining muscle and mobility
- Individuals returning to activity after downtime
Creatine is one of the most studied supplements and is generally safe when used appropriately.
Omega-3 Fatty Acids (Fish Oil)
Why they matter:
Omega-3s support joint health, muscle recovery, and inflammation balance—important for both performance and long-term mobility.
Who may benefit:
- Individuals with joint stiffness or soreness
- Active adults with high training volume
- Those managing chronic inflammation
Collagen (with Vitamin C)
Why it matters:
Collagen supports connective tissues such as tendons, ligaments, cartilage, and bone.
Who may benefit:
- Individuals with joint or tendon concerns
- Adults focused on bone and joint health
- Those participating in impact or repetitive activities
Vitamin C helps support collagen synthesis.
Magnesium
Why it matters:
Magnesium supports muscle relaxation, nerve function, and sleep quality—all critical for recovery.
Who may benefit:
- Individuals with muscle cramping or tightness
- Those with poor sleep or high stress
- Active adults with higher electrolyte needs
Vitamin D (and Calcium When Appropriate)
Why it matters:
Vitamin D plays a key role in bone health, muscle function, and injury prevention.
Who may benefit:
- Adults with low sun exposure
- Individuals with bone density concerns
- Those at risk for deficiency
Supplementation should ideally be guided by lab values and medical advice.
Electrolytes
Why they matter:
Electrolytes support hydration, muscle function, and overall performance, especially during prolonged activity or heat exposure.
Who may benefit:
- Active individuals who sweat heavily
- Endurance athletes
- Adults experiencing fatigue or cramping related to dehydration
Supplements Are Not One-Size-Fits-All
The right supplement strategy differs from person to person and varies based on factors including:
- Age and activity level
- Injury or recovery status
- Bone, joint, or muscle health
- Medications and medical conditions
More is not always better—and unnecessary supplementation can be ineffective or even counterproductive.
How Our Nurse Health Coach Can Help
We take a personalized, evidence-informed, team-based approach to performance and recovery. Our care team includes a nurse health coach to help you move forward safely and effectively.
Our nurse health coach can help you:
- Identify nutritional gaps that may affect strength, energy, or recovery
- Understand which supplements may support your goals
- Align supplementation with your regenerative orthopedic care plan
- Align supplementation with your activity level, injury status, and treatment plan
Our approach aims to help ensure supplements are used strategically, as part of a broader plan that supports movement, healing, and long-term health.
Ready to Optimize Performance & Recovery?
If you’re looking to support strength, mobility, and recovery at any stage of life, and you’d like help building a plan that fits your body and health goals, our nurse health coach is here to support you.