If you’ve experienced tingling, numbness, or an unsteady feeling in your legs, a B12 deficiency could be the culprit.
After age 50, the body often struggles to extract B12 from food, leading to damage in the protective sheath around nerves.Best restaurants near meBest restaurants near me
Vitamin B12 plays a critical role in restoring proper nerve-to-muscle communication.
Choose sublingual methylcobalamin or B12 injections if dietary improvements alone don’t resolve symptoms.
4. Collagen – The Structural Support
With age, collagen production drops, reducing cushioning in joints and weakening connective tissues. Collagen is key for maintaining flexibility and mobility in muscles and tendons.
You can boost collagen intake by consuming hydrolyzed collagen peptides with vitamin C (to enhance absorption), sipping bone broth, or eating collagen-rich foods such as chicken skin or oily fish.Best restaurants near me
5. Omega-3 Fatty Acids – Inflammation’s Opponent
Chronic inflammation can undermine muscle health, even when other nutrients are in place. Omega-3s—particularly EPA and DHA—are known to reduce inflammation that leads to muscle breakdown.Buy vitamins and supplementsBest restaurants near meBuy vitamins and supplements
Aim for 1,000 to 2,000mg of omega-3s daily. Good sources include sardines, wild-caught salmon, algae-based oils, and fish oil supplements enriched with vitamin E for stability.
6. Zinc – The Muscle Builder
Zinc is vital for muscle repair and hormone production, particularly testosterone and growth hormone, both of which support muscle mass.
A deficiency can stall muscle growth even with regular physical activity.
Adults should aim for 15 to 30mg daily, sourced from oysters, grass-fed meats, or pumpkin seeds. When supplementing, choose zinc picolinate and pair it with copper to keep minerals balanced.
7. Vitamin K2 – The Calcium Traffic Controller
Taking calcium alone can sometimes backfire, leading to it building up in soft tissues like arteries instead of strengthening bones. Vitamin K2 ensures calcium is directed to bones, not joints or blood vessels.
Supplement with 100 to 200 mcg of MK-7 (a long-acting form of K2), or include foods like natto, aged cheeses, and butter from grass-fed cows.Best restaurants near meBest restaurants near me
8. Selenium – The Cellular Defender
