Supporting Muscle Health As You Age: A Science-Backed Approach

Why muscle health matters more than you think

Skeletal muscle does more than just help us move. It also supports our posture, balance, energy levels, and even our metabolism.¹

After age 30, we may slowly begin to lose muscle. Without enough muscle, everyday activities like climbing stairs, getting out of a chair, or carrying groceries can become more challenging.²

Fortunately, muscle changes with age aren’t set in stone. Studies show that with the right habits, we can help maintain muscle mass and strength well into older age.³
 

Easy ways to support your muscles as you age

Stay active with strength exercises

One of the most effective ways to support muscle health is through resistance training—movements that make your muscles work against something, like weights, resistance bands, or even your own body weight.

You don’t need to be a bodybuilder. Exercises like squats using a chair, wall push-ups, or gentle resistance band routines can make a big difference. 

Studies show that progressive strength training in the elderly is important to retain muscle strength and motor function.⁴

Eat enough protein

Protein is essential for muscle growth and repair, but as you age, your muscles may naturally become less responsive to protein — a process known as anabolic resistance. This means that as you age, you need to eat more protein to help your muscles retain mass.⁵

The Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound of body weight, however, the amount of protein you should eat will fluctuate based on your personal goals, your age, your body weight, and other circumstances.⁶

Some research suggests that people 65 and older may benefit from consuming higher amounts of protein.⁷

Good sources of protein include:

• Eggs, chicken, fish
• Greek yogurt or cottage cheese
• Lentils, tofu, and beans

Take a supplement that supports muscle health, like SolgarⓇ Muscle Maintenance

SolgarⓇ Muscle Maintenance is designed to help support your muscles as they age.* Each serving helps:

• Preserve lean muscle tissue*
• Support recovery after intense exercise*
• Maintain muscle strength and mass*
• Support muscle function in older adults*
• Support muscle mass*

Give your body time to rest

Exercise and movement are important, but so is rest. As we age, our recovery time can change. 
Getting enough sleep, taking rest days between workouts, and managing stress all support muscle function and recovery.
 

Don’t forget about your joints

Your muscles and joints are best friends and work together to keep you mobile and help you move.

Supplements for joint health

Joint Ease

Solgar® Joint Ease is uniquely formulated with clinically-backed ingredients to support joint health.*

With continued use, just one softgel daily helps:

• Support the reduction in joint pain from exercise or physical activity*
• Improve joint comfort within 5 days✝✝*
• Improve joint health, stiffness, range of motion, and mobility*
• Support a healthy inflammatory response✝*
   

Read more: How to Improve Joint Mobility and Flexibility

Collagen Hyaluronic Acid Complex 

Collagen and hyaluronic acid both play a major role in joint health. This unique supplement not only supports healthy skin, it also supports healthy joints.*

Each serving of Solgar® Collagen Hyaluronic Acid Complex helps…

• Support joint health with chondroitin and Vitamin C for collagen formation*
• Boost skin collagen in just 12 weeks; increases skin elasticity and softens the appearance of wrinkles*‡
• Maintain healthy, youthful skin*

Solgar® uses a collagen source that’s free of hormones and antibiotics, and this supplement is non-GMO, gluten-free, and dairy-free.

Read more: Why Collagen & Hyaluronic Acid Are The Most Underrated Joint Health Supplements