4. Collagen – Structural Support
With age, collagen production decreases, resulting in decreased joint cushioning and weakening of connective tissue. Collagen is crucial for maintaining the flexibility and mobility of muscles and tendons.
You can increase collagen intake by taking hydrolyzed collagen peptides with vitamin C (to improve absorption), drinking bone broth, or eating collagen-rich foods such as chicken skin or fatty fish.
5. Omega-3 Fatty Acids – Anti-Inflammatories
Chronic inflammation can impair muscle health, even when other nutrients are present. Omega-3 fatty acids – especially EPA and DHA – have been shown to reduce inflammation, which leads to muscle loss. Buy vitamins and supplements.
Aim for 1,000 to 2,000 mg of omega-3 fatty acids daily. Good sources include sardines, wild salmon, algal oils, and vitamin E-enriched fish oil supplements for stabilization.
6. Zinc – Muscle Building
Zinc is important for muscle repair and hormone production, especially testosterone and growth hormone, which both support muscle growth.
A deficiency can inhibit muscle growth even with regular physical activity.
Adults should consume 15 to 30 mg daily from oysters, grass-fed meat, or pumpkin seeds. When taking supplements, choose zinc picolinate and combine it with copper to maintain mineral balance.
7. Vitamin K2 – The Calcium Traffic Controller
Taking calcium alone can sometimes be detrimental, causing it to accumulate in soft tissues like arteries instead of strengthening bones. Vitamin K2 ensures that calcium reaches the bones, not joints or blood vessels.
Supplement your diet with 100 to 200 mcg of MK-7 (a long-acting form of vitamin K2) or include foods like natto, aged cheese, and butter from grass-fed cows in your diet.
8. Selenium – The Cell Protector
