Arnold Schwarzenegger, 78, Swears by This Supplement Stack—and It Could Just Be the Secret to Weight Loss After 50
Discover how creatine, whey protein and vitamin D3 are helping women shed pounds up to 7x faster
Did Arnold Schwarzenegger just share a secret that can help women over 50 lose weight and get in absolutely amazing shape? According to respected women’s health experts, the answer is an enthusiastic “yes!” Here’s the scoop: The former Mr. Universe, 78, has partnered with a supplement company to release “The Arnold Stack,” a trio of supplements he uses daily. And it turns out his stack is literally packed with nutrients that can help perimenopausal and postmenopausal women replace excess fat with firm muscle, get energized and much more. Keep reading for everything you need to know about this supplement stack (essentally a combo of nutrients taken together), including how to DIY your own for less.
What’s in Arnold’s supplement stack—and why women should care
“I’ve seen every fitness trend come and go,” Schwarzenegger said in a press statement about the Arnold Stack. “What actually works has never changed: committing to the basics and doing them well and consistently.“ For him, those basics include taking creatine, whey protein and vitamin D3. And for those of us dealing with age-related hormonal changes, it can also be a really great idea.
“As estrogen levels decline in perimenopause and menopause, women experience many changes—our metabolism struggles with glucose, our cholesterol rises and we have accelerated bone and muscle loss, too. It becomes easier to gain weight and harder to maintain muscle mass and strength,” says UCLA-trained women’s health expert Kathleen Jordan, MD, a Menopause Society-certified provider at Midi Health. To reverse these issues, we typically need to make protein intake, resistance training and good sleep top priority. But Dr. Jordan notes that a daily supplement stack made of creatine, whey protein and vitamin D can provide what she calls “building blocks” to give our efforts more oomph.
Woman's World Answers
What makes these three particular supplements special for women over 50? Let’s break down each one and discover how it can transform your health.
Why creatine is a game-changer for postmenopausal women
Creatine is a natural compound stored in our brains and muscles to help give us power when we need it. It comes from meat and fish, and our bodies also make it from protein we eat. Yet women generally can’t store as much creatine as men, so we often have suboptimal levels. Luckily, creatine supplements are well-researched and are generally considered safe and effective.
“Creatine has been shown to provide numerous benefits to women over 50—and really all ages—in terms of brain health, muscle maintenance and growth, heart health, reducing fatigue, even hormonal health,” explains Kristin Kirkpatrick, MS, RDN, a dietitian at Cleveland Clinic Department of Wellness and Preventive Medicine. “It’s the supplement we don’t get enough of through diet and the one we should all be taking.”
While creatine is not typically considered a weight-loss aid, it probably should be. Case in point: A European Journal of Applied Physiology study on older women found that daily creatine not only supported muscle growth, but also new muscle naturally “displaced“ seven times more body fat compared to women in the same strength-training program who got no creatine.
Most experts suggest about 5 grams of creatine monohydrate daily, but talk to your doctor before taking any new supplement. (Discover the best time to take creatine.)
Whey protein helps women 50+ burn fat faster
By now, you’ve probably heard we need to consume more protein as we get older. Basically, it’s crucial for keeping muscles and our entire systems strong and resilient. And if losing weight is a goal, Duke University research shows a higher-protein diet can help us slim down about twice as fast compared to a lower-protein diet. To match the Duke study, you need to consume about half your body weight in grams of protein daily, or 90 grams for a 180-pound woman. But it can be hard to get that much protein day after day—and a good supplement can help fill the gap.
Yes, any supplement can work. But whey protein isolate seems to have advantages. One reason: It contains up to 75 percent more leucine than other proteins. “Leucine is the amino acid that most strongly triggers muscle building,” says Abbie E. Smith-Ryan, PhD, a University of North Carolina researcher and member of the Iovate Health Sciences Scientific Advisory Board. “That supports strength and helps preserve lean mass during fat loss.” No wonder a Nutrition Journal study found that giving sedentary seniors regular doses of whey doubles fat burn.
Aim for a daily serving of whey protein powder (with 20 to 30 grams of protein) as part of an overall diet that aims for about half a gram of protein for every pound you weigh.
The vitamin D3 advantage for weight loss and muscle strength
Did you know that changes in our skin and hormones make it harder to synthesize vitamin D over time? It’s a big reason a majority of older women are deficient in the vitamin. And low D can create a domino effect. “Adequate vitamin D levels support insulin sensitivity, muscle function and overall metabolic health, which are often already challenged during perimenopause and menopause,” explains Dr. Jordan. “Deficiency can contribute to fatigue, muscle weakness and blood sugar dysregulation—factors that can indirectly make weight management harder.”
While food sources of vitamin D like fatty fish and mushrooms are great, many of us still need a supplement to get our levels up. But once we do, good things happen. Benefits of getting enough D include better bone health, cognitive function, grip strength and more. An Annals of Nutrition and Metabolism analysis found that vitamin D supplementation helped reduce waist circumference in women, making it an especially valuable tool for anyone struggling with extra belly fat after menopause.
To get an ideal dose for your body, ask your doctor for a blood test. “Both too little and too much vitamin D can be harmful,” notes Dr. Jordan. That said, “for many women, a daily dose of 1,000 to 2,000 IU is a reasonable, evidence-based range to support bone and muscle health,“ she notes. “Take it with food since vitamin D is fat-soluble and needs fat to absorb properly.“ (See the best time to take vitamin D.)
How to make your own supplement stack
Before you shop, here’s an important tip from all the experts we spoke with: Look for supplements that are third-party tested for safety and purity. Check labels for seals from organizations like NSF International, USP or ConsumerLab—these ensure you’re getting exactly what’s on the label.
Arnold’s stack, produced by the company Momentous, does meet this important standard. The price tag: $102.85 per month. If that doesn’t fit your budget, you can also build your own high-quality supplement stack for less than half the cost:
Whey protein
Muscle Milk Genuine Protein Powder (NSF tested) runs about $20 for 13 servings—that’s roughly $1.54 per serving.
Creatine
Muscle Milk Pro Series Creatine Powder Supplement (NSF tested) is about $23 for 100 servings, or less than 25 cents per serving.
Vitamin D3
Nature Made Vitamin D3 2,000 IU softgels (USP tested) run about $13 for a nine-month supply, which is less than $1.50 per month.
Additional recommendations: Smith-Ryan is affiliated with and recommends the brand Iso Whey Clear, noting that it has fewer ingredients than many supplements, making it gentler on digestion.
Kirkpatrick is an ambassador for the brand Con Cret Creatine HCl, which she says has greater bioavailability than other creatine supplements.
And if you’re not a fan of pills or powders, Dr. Jordan loves Midi’s Creatine+ gummies for easy, tasty supplementation.
The bottom line about supplement stacks for weight loss
The truth is, building strength and losing fat after 50 isn’t about having Arnold’s genetics or his decades of training—it’s about giving your body the right building blocks and staying consistent. With these three simple supplements, plus a protein-rich diet, regular exercise and plenty of sleep, you have everything you need to get leaner, stronger, more energized.
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