Posted on 04/24/2026 9:11:56 AM PDT by ProtectOurFreedom
Don't overlook these key muscle-supporting nutrients — especially important as you age.
But focusing on protein alone can cause you to overlook other key players in the fight against muscle loss, says Dr. Frank Hu, a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health. "Getting enough protein is necessary for health, but it's not sufficient."
"Protein plays in tandem with other macronutrients, micronutrients, antioxidants, hydration status, activity level, and more," adds Meghan Salamon, a preventive medicine and obesity medicine dietitian at Harvard-affiliated Massachusetts General Hospital.
It's natural to lose some muscle mass and strength as you age, a process known as sarcopenia. If not addressed, it can lead to falls, fractures, loss of independence, and a lower quality of life. But evidence is growing that "a high-quality, well-balanced diet, paired with exercise, can work together to prevent muscle loss."
Here are six key nutrients that work along with protein to support muscle health.
1. Carbohydrates
Carbohydrates are the body's preferred energy source and play a vital role in muscle maintenance. During exercise, they replenish muscle glycogen, the stored fuel that muscles burn during activity. Without enough carbohydrate fuel, your body may break down muscle tissue for energy instead.
Prioritize high-quality carbs like whole grains, vegetables, fruits, and legumes.
2. Magnesium
This mineral is involved in more than 300 biochemical reactions in the body, many of them related directly to muscle health. "Magnesium aids proper muscle function, including contraction and relaxation," notes Salamon. It also helps create proteins and reduces inflammation, boosting muscle recovery.
A 2022 study found that sufficient magnesium intake may protect against sarcopenia. Good sources include leafy greens, beans and other legumes, nuts, seeds, and whole grains.
3. Iron
Iron helps deliver oxygen to muscles and supports energy production. Low iron levels can reduce myoglobin (the protein in muscle cells that stores and transports oxygen), weakening muscle performance. Iron deficiency can also cause anemia.
While most American adults get enough iron, anemia risk rises later in life. Good sources include poultry, fish, tofu, red meat, lentils, and fortified breakfast cereals.
4. Omega-3 fatty acids
These healthy fats — found in fatty fish like salmon, sardines, and mackerel, as well as avocados, walnuts, and flaxseeds — have anti-inflammatory properties that benefit muscles. Chronic low-grade inflammation drives sarcopenia, and omega-3s may help reduce it.
Research shows omega-3s may increase protein synthesis and tissue repair. A 2021 study found that middle-aged and older adults who ate two weekly servings of fish saw significant increases in muscle mass, handgrip strength, and gait speed over two months.
5. Vitamin D
Vitamin D is important for muscle health. Muscle cells have vitamin D receptors, and low levels are linked to weaker muscles, slower walking speed, and higher fall risk. It also helps the body absorb calcium, which is vital for muscle contraction.
Vitamin D levels decrease with age, so ensure intake through sunlight, fortified dairy, fatty fish, or supplements. Studies have linked vitamin D supplementation with improved muscle strength and balance in older adults.
6. Water
Water makes up about 76% of muscle mass and is essential for muscle performance and function. "Adequate hydration is also crucial for lowering the risk and progression of sarcopenia," says Dr. Hu. Dehydration is common in older adults because thirst sensation weakens with age. A 2023 study linked dehydration with greater muscle protein breakdown.
Aim for four to six cups of water daily and drink fluids throughout the day, including with meals.
The bottom line
Getting enough protein is essential, but an overall healthy dietary pattern is just as important. "A varied, high-quality diet can help to ensure proper protein intake, as well as other nutrients necessary for preventing muscle loss," says Salamon. "Focus on getting a variety of colors and food groups in your daily eating."
About the Author
Joyce Hendley, Staff Writer
Joyce Hendley is a staff writer for Harvard Health Publishing. She contributes to Harvard Health’s website and its four newsletters: Harvard Health Letter, Harvard Heart Letter, Harvard Women’s Health Watch, and Harvard Men’s Health Watch. 
About the Reviewer
Frank Hu, MD, MPH, PhD, Contributor
Frank Hu is the Fredrick J. Stare Professor of Nutrition and Epidemiology and chair of the Department of Nutrition at the Harvard T.H. Chan School of Public Health. He is also a professor of medicine at Harvard Medical School.
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Preserving muscle is SO important to avoid frailty, falls and bone fractures. It's the key to having healthy later years. And many of us on FR are in our later years.
I hike a lot and found I wasn't drinking enough water to replenish what is lost through sweat and respiration. I only recently learned about a diminished sense of thirst as we age.
I started a serious weight loss and nutrition program at the end of July 2025 and started logging everything I eat in MyFitnessPal. At the start of my journey, I found I was eating too many carbs, too much sugar, and not enough fiber or protein (surprise, surprise -- right?). I've fixed those four things and cut out almost all alcohol and gotten great results. I'm in a much better metabolic and health situation than I was seven months ago.
The grains and legumes are hard on the gut.
And pick up heavy things and put them down.
The deadlift, squat, push up, pull up, and suitcase carry being your most important exercises after simply walking.
Good for you! :)
I like to think that we eat a well-rounded diet, but I’m always lacking on water intake, too. We eat very few processed foods and a lot of veggies, protein and grains.
Supplements?
“Livin’ reds, Vitamin C, and cocaine.”
I eat horribly Yet every blood test has all my nutrients, vitimins, levels etc nearly perfect- only 2 ive ever been low in are D and B-12 (due to health issue), but even with sever low D (14) I got it back to normal but felt no different-
I tore my left knee meniscus about 15-20 years ago. It healed without surgery and I use hiking poles and a knee brace. But I’ve got to be careful about over stressing it with squats.
I load my backpack with 20 pounds just to carry more weight in the hills and mountains.
Good for you! Glad you watch the blood work. I take a B-12 supplement every third day and daily D supplement.
Gallon of water a day (a pain due to excessive peeing though, at night especially). No soda or sugar drinks.
250+g of protein day though 4-5 small meals a day and shakes.
200-250g of carbs a day (complex not simple). More or less if I want to gain or lose weight (fat reduction). Protein never changes.
2 miles on treadmill in 30 minutes and 1 hour or so of weights 5-6 days a week.
I am better shape and appearance now than in my 40’s and 50’s.
It takes commitment and understanding that your body (muscles) is made in the kitchen and not the gym. The gym is only about 40% of your effort.
Forgot rest. 7 hours sleep a night minimum on most days. Muscles are built at night when sleeping and when fat is burned.
Well i have to- a number of health issues that require blood tests often-
I can’t take B-12- can’t absorb it- I’ve tried subliminal and still it doesn’t seem to raise the levels much- I got shots for awhile, thinking it would help with the debilitating exhaustion, but no luck- Same with the D- Thought it would help getting levels back to normal- but it didn’t- something is going on- but blood tests don’t indicate what it might be- (I’m thinking something wonky in the ‘food to fuel’ process- or the mitochondria- can’t pin it down though)
Try calf’s liver, or any kind of liver. It is easily absorbed. Any kind of artificial B-12 is not good over time.
Chicken liver goes down better for most people.
And they actually tend to strip nutrients from your body —almost worse than empty calories
I had no idea that diminished sense of thirst was a thing, but that explains a lot and how quick I start showing signs of dehydration. Time to adjust things around... again. I swear as I get older I become more and more of a hobby to myself. lol
Thank you!
Might want to do some research but have some friends who used to have to get up in the night and they started taking Glycine before bed and within weeks no longer an issue
Consider myself fortunate I very rarely have to get up and often will slam a quart or two of water at bedtime to act as an alarm clock
LOL, indeed. That's exactly what I'm finding. I'm also thinking "I wish I knew all this stuff 30 or 40 years ago."
In September 1951, seventy-year-old editorial columnist Billy Noonan attended a dinner with fellow journalists who praised him. At the dinner many nice things were said about Billy and the hope was expressed that he would live forever. Noonan responded: “If I had known I was going to live so long, I’d have taken better care of myself.”
I was only three months old when Billy said that, so I don't recall if mom read that to me or not. ;>)
I started rebounding 2 months ago and I feel so much better. I was walking, but rebounding is so much better for the joints and way less time consuming. Tons of videos on youtube about it.
We do eat beef liver- chicken livers are kinda hard to find near us- used to be they were everywhere- now i don’t see them much- i do like them- though they are quite strong flavored- love the gizzards and hearts too- can’t get those anymore either near us-
"Time consuming" -- yes. Hiking is quite time consuming. By the time I bandage up, drive to my favorite trails, spend 90 minutes on the trail, get home, put everything away, it's 2 to 2-1/2 hours. But I love the outdoors. I split time between Silicon Valley area and North Idaho. Here in Silicon Valley, you would not believe how I can be over the first ridgeline in 20 minutes and see nothing but wilderness! Getting outside is very restorative for me.
This was a couple weeks ago up in the Santa Cruz Mountains as a big late-winter storm was rolling into the South Bay off the Pacific.
Beyond good protein, I keep telling FReepers to maintain the big three:
Fish Oil
Vitamin D
Magnesium
Everything thereafter is just a supplement.
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