You need more than protein supplements to build muscle
Celebs like Arnold Schwarzenegger and Dwayne "The Rock" Johnson advocate a high-protein diet and suggest using protein-boosting beverages or supplements to protect yourself from the loss of muscle mass. And research shows that muscle decline can begin in your 30s and 40s -- especially if you're sedentary or obese -- and the process picks up (unless you fight it hard) after age 65, when you may shed 8% of your muscle mass each decade. No wonder Americans spent a whopping $29.7 billion on protein supplements in 2025.
But just focusing on upping your protein intake isn't giving your body all the nutrients it needs to protect your muscles and maintain strength.
-- Omega-3s in fatty fish like salmon help tamp down chronic inflammation that fuels age-related -- or inertia-related -- muscle loss. Try eating two servings a week of fish for two months. A study in Frontiers in Nutrition found that increases muscle mass, hand-grip strength and gait speed significantly
-- Vitamin D is also essential. Muscles contain D receptors and vitamin D helps the body absorb calcium, needed for muscle contraction. Low levels are associated with weaker muscles, slower walking speed, and increased risk of falls. Ask your doc about taking 2,000 IU (or more) daily.
-- And there's marvelous magnesium, found in nuts and seeds, legumes, dark chocolate and whole grains. (For supplements, get your doc's recommendation.) This mineral impacts muscle contraction and relaxation, helps reduce inflammation that interferes with muscle recovery after exercise and helps create proteins.
Check out my "What to Eat When Cookbook" for great food sources of these muscle-building nutrients.
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.
(c)2026 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2026 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
Comments