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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Jim
Yep, I take all three.
I also started using Psyllium Husk Powder a few months back for more fiber. That stuff works wonders on gut health!
Fenugreek for testosterone support, Zinc, NAC and large doses of Vitamin C, on top of the Rx meds. And whole foods. I have 11 stents and a pacemaker, but train at a fairly high level with weights, swimming and cycling. I’m 68 and still imagine myself in my 30s...
Frank WHO?
Frank Hu.
WHO?
Hu!
Boo hoo....
Boo HU!
Hoo hoo.
Hu, boo HU!
He’s on first, you know.
“ chronic low grade bronchial issues. NAC has SO many health benefits.”
I started NAC when an ER doc recommended it at the very beginning of COVID. It really helps with chronic low grade lung issues.
Hu’s on first? Well, who’s the pitcher?
Tomorrow!
I live in Alabama in a rural subdivision. When I go walking, I see cows in the pasture...lol You have a much better view! Very pretty!
I’m 71 and not very athletic so the rebounding has done a lot for me. It’s so fun to do that I am consistent with it and I think that is the key. I have pretty bad vertigo that I medicate daily and rebounding helps balance issues...which is why I decided to try it...and I’m happy I did.
NAC addresses the CoVID 'protein spike' that causes inflammation and fatigue, among other symptoms.
How about adding Creatine? It’s good for the muscles, and at 10 mg good for the brain. Since I started, my ability to lift more weight has increased greatly.
Nicotine, Valium, Vicodin, marijuana, ecstasy and alcohol!
Whole grains arent bad. Its the processed only part grain concoctions that mess up the gut, spike insulin more so, etc.
Long fermented breads and similarly treated beans & grains fed people for thousands of years without so many people having gut issues or they wouldnt have continued to eat them for all those years.
Its the modified seeds, mass farming, over processed, convenience packaged foods of today our bodies struggle with.
I like the cut of your jib LOL
“I’ve tried subliminal “
Dang it. I snorted my win...coffee
“Supplements?
“Livin’ reds, Vitamin C, and cocaine.”
Livin’ ON reds, Vitamin C and Cociane”
*evil grin*
LOL- didnt catch my mistake- SUBLINGUAL LOL
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