As we age, maintaining muscle becomes increasingly important for helping to preserve strength, mobility and independence. From around the age of 40, adults naturally begin losing muscle mass and strength,1 a process that can eventually lead to sarcopenia, the age-related loss of muscle that increases the risk of falls, frailty and reduced quality of life.

The good news is that nutrition plays a vital role in maintaining muscle health. Alongside regular resistance exercise, consuming the right nutrients can help support muscle maintenance and healthy ageing.

Protein is the single most important nutrient for maintaining muscle mass. Muscle tissue is constantly being broken down and rebuilt, requiring a regular supply of amino acids from dietary protein. As we age, our muscles become less responsive to protein intake, a phenomenon known as anabolic resistance, meaning older adults generally need more protein than younger adults to stimulate muscle protein synthesis.²

Current evidence suggests that healthy older adults should aim for approximately 1.2–1.6 grams of protein per kilogram of body weight each day, ideally distributed evenly across meals to maximise muscle protein synthesis.²

Excellent protein sources include:

• Lean meat
• Chicken
• Fish
• Eggs
• Milk, yoghurt and cheese
• Legumes
• Soy foods such as tofu and tempeh

Vitamin D is best known for supporting healthy bones, but it is also essential for normal muscle function. Muscle cells contain vitamin D receptors, and deficiency has been associated with muscle weakness, poorer physical performance and an increased risk of falls.³

Correcting vitamin D deficiency may improve muscle strength and reduce falls, particularly in people with low vitamin D levels. Sources include sensible sun exposure, oily fish, egg yolks, fortified foods and supplements where appropriate.

Omega-3 fatty acids, particularly EPA and DHA found in oily fish, help regulate inflammation and may enhance the muscle-building response to dietary protein and resistance exercise. Emerging evidence suggests omega-3s may modestly improve muscle mass and physical function in older adults, particularly when combined with regular exercise.⁴
Aim to include oily fish such as salmon, sardines or mackerel at least twice each week.

Magnesium supports hundreds of biochemical reactions involved in muscle contraction, nerve signalling and protein synthesis. Low magnesium intake has been linked to poorer muscle performance in older adults.⁵

Vitamin B12 is equally important because it supports nerve health, red blood cell production and energy metabolism. Deficiency becomes more common with age due to reduced absorption and dietary intake, and may contribute to weakness, fatigue and reduced physical performance.⁶

Eating a balanced diet remains the best way to obtain the nutrients needed for healthy muscles. However, consistently meeting protein and energy requirements can become more difficult with age due to reduced appetite, illness, recovery from surgery or other health conditions.

Oral Nutritional Supplements (ONS) such as Ensure^®* can help support muscle health by providing high-quality protein, energy, vitamins and minerals that are important for maintaining strength, mobility and overall health. As part of a balanced diet, they can be a practical way to help meet nutritional requirements when dietary intake alone may not be enough.

Maintaining muscle health requires a combination of regular physical activity and good nutrition. Eating enough high-quality protein, maintaining healthy vitamin D levels, consuming omega-3 fatty acids, and ensuring adequate magnesium and vitamin B12 intake all contribute to preserving muscle mass, strength and mobility as we age.

For people who find it difficult to meet their nutritional needs through food alone, Oral Nutritional Supplements such as Ensure^®* can provide high-quality protein together with energy, vitamins and minerals to help support muscle health as part of a balanced diet.

If you're concerned about muscle loss, declining strength, unintentional weight loss or healthy ageing, speak with your GP, accredited practising dietitian or other relevant healthcare professional. They can help determine the most appropriate nutrition plan for your individual needs.