Why Muscle Loss Happens With Age
After 65, the body:
- Builds muscle more slowly
- Breaks down muscle more easily
- Absorbs protein less efficiently
This can lead to weakness, balance issues, and a higher risk of falls. The good news? Targeted nutrition helps slow this process.
Key Nutrients That Support Muscle Strength
1. Protein: The Foundation of Muscle
Protein provides the building blocks muscles need to repair and grow.
Best sources:
- Eggs
- Fish (salmon, tuna)
- Lean poultry
- Beans and lentils
- Greek yogurt and cottage cheese
Tip: Spreading protein intake evenly across meals helps the body use it more effectively.
2. Vitamin D: Strength Beyond Bones
Vitamin D supports muscle function and balance.
Food sources:
- Fatty fish
- Fortified milk or plant-based milk
- Egg yolks
Sunlight also helps the body produce vitamin D, but many older adults still fall short.
3. Calcium: More Than Bone Health
Calcium works with muscles to support contraction and movement.
Natural sources:
- Dairy products
- Leafy greens like kale and broccoli
- Fortified foods
Strong bones help muscles work better—and reduce injury risk.
4. Omega-3 Fatty Acids
Omega-3s may help reduce muscle inflammation and support muscle protein synthesis.
Found in:
- Salmon
- Sardines
- Walnuts
- Flaxseeds
These healthy fats also support heart and brain health.
5. Magnesium: Often Overlooked
Magnesium plays a role in muscle relaxation and energy production.
Good sources include:
- Nuts and seeds
- Whole grains
- Bananas
- Dark leafy greens
6. Carbohydrates for Energy
Muscles need fuel to function properly.
Choose:
- Whole grains
- Fruits
- Vegetables
These provide energy while supporting overall health.
Foods That Help Maintain Muscle
A muscle-supportive plate often includes:
- A protein source
- Colorful vegetables
- Healthy fats
- Whole-food carbohydrates
Highly processed foods, excess sugar, and low-protein diets may accelerate muscle loss over time.
Lifestyle Matters Too
Nutrition works best when paired with:
- Light strength or resistance exercises
- Regular movement
- Adequate sleep
Even gentle activity helps signal the body to preserve muscle.
The Takeaway
Muscle loss after 65 is common—but not unavoidable. A diet rich in protein, vitamins, minerals, and whole foods can naturally support strength, mobility, and independence well into later years.
Small daily choices—what’s on the plate and how often the body moves—add up to lasting strength.
