Losing strength with age? Doctor names 5 supplements that may help protect muscle

In an Instagram post on August 20, Dr Kunal Sood, a Maryland-based physician specialising in anesthesiology and interventional pain medicine, outlined five supplements that may support strength and muscle health in older adults.

The five supplements highlighted by him are:

1. Creatine

Creatine has some of the strongest evidence among the supplements on the list. It helps replenish ATP, the body's primary source of energy during high-intensity exercise, potentially allowing people to train more effectively.

In older adults, studies suggest that combining creatine supplementation with resistance training can lead to greater improvements in lean muscle mass and strength compared with resistance training alone.

2. Vitamin D

Vitamin D plays an important role in bone health, neuromuscular function and muscle performance.

Correcting a vitamin D deficiency may help improve muscle strength and physical function. However, research has not consistently shown that taking additional vitamin D improves strength in people who already have adequate vitamin D levels.

3. Omega-3 fatty acids

Omega-3 fatty acids, particularly EPA and DHA, may help ageing muscles respond more effectively to dietary protein and resistance exercise.

Their potential benefits may be linked to their effects on inflammation and muscle protein synthesis. While some studies have reported modest improvements in muscle strength, others have found limited or no significant benefits.

4. Magnesium

Magnesium is an essential mineral involved in energy production, nerve signalling and normal muscle contraction.

For people with a magnesium deficiency, supplementation may help improve certain aspects of physical performance. However, evidence that taking additional magnesium improves strength in people who already have sufficient magnesium levels remains limited.

5. Protein powder

Protein powder is primarily a convenient way to help people meet their daily protein requirements.

Adequate protein intake, particularly when combined with resistance training, can support increases in lean muscle mass and strength. This may be particularly relevant for older adults who struggle to obtain sufficient protein through their regular diet.