Quick answer: Muscle mass and strength naturally decline with age, a process called sarcopenia, which raises the risk of falls, insulin resistance and loss of independence. The two strongest tools are resistance training and enough protein spread across the day. Creatine, vitamin D, omega-3s and collagen can add support. It is never too late to build strength.
Key takeaways
Muscle naturally declines with age, a process called sarcopenia, which raises the risk of falls and insulin resistance.
Resistance training and enough protein spread across the day are the two strongest tools for keeping muscle.
Creatine, vitamin D, omega-3s and collagen can add support, and it is never too late to build strength.
Why muscle matters for healthy aging
Muscle is the body’s largest site for using blood sugar, and strength protects against falls and fractures. Muscle also releases signaling molecules (myokines) that calm inflammation, and strength supports independence and quality of life.
What drives muscle loss
Muscle loss is driven by less physical activity and not enough protein, especially at breakfast. Declining hormones such as testosterone and growth hormone, chronic inflammation and insulin resistance, and low vitamin D also contribute.
The foundations
Resistance training two to four times a week, gradually increasing the challenge, is the core. Get enough protein at each meal, including breakfast, since needs rise with age. Daily walking keeps insulin sensitivity up, and sleep matters because much of muscle repair happens overnight.
Supplements commonly used
Protein powder (whey or plant) helps meet protein needs and is rich in leucine, and creatine monohydrate is one of the most researched supplements for strength. HMB and essential amino acids may help limit muscle breakdown.
Vitamin D is guided by testing (see who should consider vitamin D3), omega-3s may improve the muscle-building response, and collagen with vitamin C supports tendons and ligaments.
Amounts should be individualized. People with kidney disease should talk with their provider before using creatine or high-protein diets.
Muscle and healthy aging
Muscle aging reflects several core processes: declining mitochondrial function, slower repair as muscle stem cells become less active, and nutrient-sensing pathways that respond less to protein. Strength training directly counters many of these. Related: strength training for longevity and mitochondrial health.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you notice declining strength or balance, or if you are over 50 and not strength training yet. The same is true if you have insulin resistance or are losing weight and want to protect muscle, or if you want a protein and supplement plan that fits your health.
See a medical provider promptly for sudden muscle weakness, muscle pain with dark urine, or weakness on one side of the body.
What the research shows
Muscle responds to training even very late in life. In a 1990 JAMA study by Fiatarone and colleagues, 10 frail nursing home residents with an average age of 90 did high-intensity strength training for 8 weeks. Strength rose by an average of 174% in the 9 who finished, thigh muscle size grew by 9% and walking speed improved by 48%. It was a very small study without a control group, but it showed that age alone does not rule out gains.
Protein helps but has limits. A 2018 meta-analysis by Morton and colleagues combined 49 randomized trials with 1,863 healthy adults doing resistance training for at least 6 weeks. Adding protein increased strength by about 2.5 kg on a one-rep max and lean mass by about 0.3 kg more than training alone, with no extra gain above about 1.6 g of protein per kg of body weight a day. The benefit was smaller in older adults, which is one reason training itself remains the foundation.
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Questions to bring to your clinician
These questions can help you get the most out of your next visit.
How much protein should I aim for at each meal to keep my muscle as I get older?
How much protein and strength training would be right for me at my age?
Is it safe for me to start lifting weights, given my joints and health?
How could we track whether I am maintaining or building muscle?
Frequently asked questions
What is sarcopenia?
It is the age-related loss of muscle mass, strength and function.
How much protein do older adults need?
Needs are often higher than the basic recommendation, especially when strength training. Your provider can help set a target.
Is creatine safe for older adults?
Creatine is well studied and generally safe for healthy people. Those with kidney disease should talk with their provider.
Is it too late to build muscle at 60 or 70?
No. Studies show people can gain strength at any age with resistance training.
Sources
- Fiatarone MA, Marks EC, Ryan ND, et al. High-intensity strength training in nonagenarians. Effects on skeletal muscle. JAMA 1990. PMID: 2342214. https://pubmed.ncbi.nlm.nih.gov/2342214/
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med 2018. PMID: 28698222. https://pubmed.ncbi.nlm.nih.gov/28698222/
- Cruz-Jentoft AJ, et al. Sarcopenia: revised European consensus on definition and diagnosis. Age Ageing 2019. PMID: 30312372. https://pmc.ncbi.nlm.nih.gov/articles/PMC6322506/
- Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc 2013. PMID: 23867520. https://pubmed.ncbi.nlm.nih.gov/23867520/
- Smith GI, et al. Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial. Am J Clin Nutr 2011. PMID: 21159787. https://pmc.ncbi.nlm.nih.gov/articles/PMC3021432/
- Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 2017. PMID: 28615996. https://pmc.ncbi.nlm.nih.gov/articles/PMC5469049/
- MedlinePlus: Exercise for Older Adults
- NIH Office of Dietary Supplements: Vitamin D (Consumer Fact Sheet)
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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