As the number of candles on the cake increases, maintaining muscle mass and strength becomes an even more important aspect of our overall health and wellness.
After 60, it's common to experience a natural decline in muscle mass, a condition known as sarcopenia. But this doesn't mean that building or maintaining muscle mass is out of reach at this stage in your life.
In this guide, we'll explore scientifically backed supplements and approachable strategies that help support seniors' muscle building and maintenance.
How to Build Muscle for Seniors
Building muscle mass at any age involves a combination of resistance training, nutrition, and supplementation. The sooner you start on this plan, the better, but it's not too late to create better wellness habits even after 50.
This will help build muscle mass and maintain a healthy body weight, and exercise is also proven to decrease the risk of cardiovascular disease and other degenerative diseases [1].
For seniors, finding a fitness plan that considers your current fitness level, mobility, and health conditions is important. If you're unsure where to start, seeking advice from a fitness trainer at your local gym can be helpful. They'll be able to consider your lifestyle and fitness goals and create tailored workout routines.
Muscle growth isn't an overnight goal — the key is to start slowly, with challenging yet doable exercises, to prevent injuries and gradually build strength.
Adding a variety of resistance exercises that target all major muscle groups, like squats, leg presses, shoulder presses, and bicep curls, can help you with muscle strength and more balanced muscle development.
Nutrition for Ganing Healthy Muscle Mass
Nutrition and exercise go hand-in-hand. Adequate protein intake is needed for healthy muscle repair and growth, so including protein-rich foods like lean meats, fish, dairy, legumes, and nuts in your diet should become more of a priority.
While there's usually a big emphasis on protein intake, don't overlook a balanced intake of carbohydrates and healthy fats to give you the necessary energy for your workouts and recovery.
Consulting with a nutritionist can help you tailor a diet plan that complements your muscle-building goals while considering any dietary restrictions or health issues.
Choosing the Right Supplements for Building Muscle for Seniors
Now to the fun part, supplements.
We all know that a balanced diet is a pillar for good health, but certain supplements can offer additional support for muscle building in seniors alongside resistance exercise training.
We're about to go into the top supplements for muscle building, but before we get into it, we want to underscore that you should always approach supplementation with caution by prioritizing products that are backed by scientific research and meet FDA standards for safety and consult with your health care professional, especially if you have a health condition or are on any medications.
The 8 Best Muscle-Building Supplements for Seniors
- Neurogan Health Urolithin A
- Ritual Essential Protein Powder 50+
- Optimized Nutrition Creatine Monohydrate
- NOW Supplements Vitamin D
- Nordic Naturals Ultimate Omega-3 Fatty Acids
- Thorne Research Amino Complex
- Thorne Research Magnesium
- Neurogan Health Epicatechin Capsules
Neurogan Health Urolithin A Supplements
Urolithin A is a metabolite that proceeds in the gut after consuming foods containing ellagitannins like pomegranates and walnuts. While you may not have heard of this molecule, the research surrounding it in the last several years makes it an appealing supplement for supporting healthy aging, muscle mass, and exercise performance.
These health benefits are likely due to its unique ability to support mitophagy — the body's natural process to renew mitochondria (a.k.a. the cell's powerhouse). By promoting the replacement of damaged mitochondria with healthier ones, Urolithin A could be an important piece in supporting strength training as we age.
Research into Urolithin A, particularly in the context of aging and exercise, reveals its significant impact on muscle health. For seniors engaging in regular exercise, Urolithin A has been shown to support muscle protein synthesis, an essential factor in muscle growth and repair [2].
While Urolithin A may be a more niche product in the supplement market, its emerging research and benefits make it an exciting addition for those focused on optimizing their muscle health and endurance, especially seniors.
At Neurogan Health, we recognize the potential of Urolithin A to support seniors' active lifestyles. We've developed two variations of Urolithin A supplements: a 700 mg serving for those seeking a maintenance dose and a 1000 mg serving for individuals seeking a more potent muscle health regimen boost. Each variation provides pure Urolithin A, ensuring seniors can benefit directly from this compound's muscle and cellular health support.
Ritual Essential Protein Powder 50+
We like the Essential Protein Powder 50+ formula by Ritual for a plant-based comprehensive protein supplementation for aging adults.
It features clean, traceable plant-based protein essential for supporting muscle gains, recovery, and the maintenance of muscle mass. As we age, our bodies undergo various changes, including a natural decline in muscle mass, which can be accelerated by a sedentary lifestyle and inadequate consumption of protein — the building block of muscle.
This protein supplement delivers 20 g of protein per serving, helping to stimulate muscle protein synthesis and recovery after exercise. HMB (beta-hydroxy beta-methylbutyrate) is a compound that helps to reduce muscle protein breakdown and support muscle health.
This is an excellent, well-rounded protein formulation with 8 grams of Essential Amino Acids (EAAs) and 4 grams of Branched-Chain Amino Acids (BCAAs) — plus it tastes pretty good as a protein shake. This complete amino acid profile is crucial for muscle health, as EAAs and BCAAs are fundamental for muscle protein synthesis and recovery. They play a direct role in stimulating muscle building and preventing muscle wasting.
Optimized Nutrition Creatine Monohydrate
Creatine is one of the most well-studied nutritional supplements for muscle growth and strength — and no, it's not just for bodybuilders. It's been found to be safe and well tolerated for males and females, supporting muscle gains and cognitive function.
When it comes to skeletal muscle mass, creatine helps to increase the production of ATP, which is the energy source for your muscles during workouts.
Optimized Nutrition is one of the most recognized and widely available creatine monohydrate supplements online and in health food stores. The micronization of creatine helps dissolve the powder into water or your favorite beverages for a smoother, less-gritty drink but also helps with absorption in the gut.
NOW Supplements Vitamin D
Vitamin D, also called the "sunshine vitamin," is essential for a wide range of physiological functions, including maintaining muscle function and bone health. Its importance can't be overstated, especially in individuals over 50 years old who are at higher risk of vitamin D deficiency due to factors like skin synthesis of vitamin D from sunlight with age, limited outdoor activities, and dietary inadequacies.
The decline in vitamin D can impact muscle strength and bone density, which is a major concern for the aging population.
The good news is vitamin D supplements are easy to come by and are inexpensive. NOW supplements offers a vitamin D-3 supplementation with 125 mcg per serving, 60-day supply for $13.00.
By maintaining healthy vitamin D levels, seniors can ensure stronger bones, supporting their overall structure and reducing the likelihood of falls.
Nordic Naturals Ultimate Omega-3 Fatty Acids
Omega-3 fatty acids from fish oil supplements can be beneficial alongside a healthy diet for seniors aiming to build and maintain muscle mass. Omega-3 is known for its anti-inflammatory properties and role in supporting muscle protein synthesis, contributing to muscle gains and physical performance [3].
Nordic Naturals has a highly rated omega-3 capsule with a lemon flavor to help mask the natural fish oil flavor. All it takes is 2 softgels daily with 1280 mg of omega-3s in the form of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) to help support your fitness goals.
One of the appeals of this product is that getting a high-quality omega-3 supplement doesn't have to be expensive. A one-month supply rings in at $20.51 on Amazon.
Thorne Research Amino Complex
Thorne Amino Complex contains Essential Amino Acids (EAAs) and Branched-Chain Amino Acids (BCAAs), designed to be consumed either before or after workouts to promote lean muscle mass and boost energy production.
It might be a little on the pricier side for an amino acid complex, but this is one of the best we've come across. It's scientifically backed with an assurance of NSF certification for Sport, making it a reliable and effective supplement for physical performance.
Feel free to add this to your protein shake routine, either pre or post-workout, to boost your recovery process. This could be a great way to stay on course with your recovery days, ensuring your workout schedule remains steady.
Thorne Research Magnesium Supplements
Magnesium is a mineral involved in hundreds of biochemical reactions on the body, including maintaining muscle function and energy production. However, not all forms of magnesium are created equal.
When it comes to magnesium forms that best suit your goal of building muscle mass, magnesium bis-glycinate and magnesium taurate are the best choices.
Magnesium bis-glycinate is bound to glycine, an amino acid that itself supports muscle growth. This variation is known for its high bioavailability and minimal gastrointestinal side effects, making it a more gentle option for most seniors.
Thorne Research has a powdered magnesium bis-glycinate formula marketed for better recovery for strength training.
Magnesium taurate binds magnesium to the amino acid taurine, together this form is best known for supporting heart health and exercise performance. Double Wood has an affordable option with 1,500 mg per serving in a 210-count bottle for under $20.
When choosing a magnesium supplement, seniors should also consider factors like their daily magnesium intake and specific health conditions. It's a good idea to check with your healthcare professional before starting a magnesium supplement to determine the appropriate dose for your needs and to ensure it's safe from possible medication interactions.
Neurogan Health Epicatechin Capsules
Epicatechin is a flavonol found in dark chocolate and green tea, with a lot of research behind its potential for complementing endurance and strength training [4].
It's believed to support nitric oxide production, which is needed in dilating blood vessels, helping to improve blood flow to the muscles. This enhanced circulation delivers more oxygen and nutrients directly to the muscle tissue during the workouts, thereby improving endurance and reducing fatigue.
For seniors, this means potentially more effective exercise sessions. Moreover, epicatechin has been linked to the inhibition of a protein that contributes to muscle breakdown, further supporting muscle maintenance and growth [4].
You can find a pure and potent epicatechin capsule at Neurogan Health with 700 mg per serving. This carefully formulated capsule delivers the optimal amount of epicatechin directly to your system, supporting enhanced muscle performance and gains.
Given its natural sources and the body's favorable response, epicatechin can be a safe addition to a senior's supplement regimen, provided no underlying health conditions or medications could interact with its effects.
How Many Supplements Can Seniors Take?
There isn’t one answer to how many supplements a senior should take safely for building muscle.
Seniors should first assess their diets to identify any nutritional gaps. Supplements are intended to fill deficiencies not met by diet alone are not a magic pill to gaining muscle.
The best way to add supplements to your routine is to incorporate one at a time over several weeks, monitoring your body’s response and assessing its effectiveness. This approach helps you better identify any bad reactions, making it easier to pinpoint the cause.
It would be helpful if you spoke with your healthcare provider to assess your supplement regimen to make sure there aren’t any potential negative interactions with your current medication or any other supplements. Your healthcare provider should be able to give you more personalized advice based on your wellness goals for building lean body mass.
The Takeaway: The Best Supplements for Building Muscle for Seniors
Strength training is a great opportunity for seniors to enhance their overall health, improve muscle mass, and enjoy a more active lifestyle.
As we've explored, supplements such as vitamin D, omega-3 fatty acids, magnesium, and the promising epicatechin play pivotal roles in supporting the physiological needs of seniors engaging in strength training. These supplements aid in reducing inflammation, and supporting muscle protein synthesis, improving energy production, and enhancing muscle recovery — key factors contributing to effective strength training outcomes.
Neurogan Health is proud to back this transformative journey, supplying the necessary tools and resources to navigate this path successfully. We advocate for embracing the golden years with vigor.
FAQs
What are the best supplements for building muscle in women over 60?
For women over 60, consider supplements rich in protein, vitamin D, omega-3 fatty acids, creatine, and calcium to support muscle health. It's strongly recommended that you speak with a healthcare practitioner who can best guide you through dosages and make a supplement that is a good fit for your health goals.
What are the best supplements for building muscle in men over 60?
Men over 60 may benefit from protein supplements, creatine, magnesium, and vitamin D to aid in muscle growth and recovery. Since everyone is unique, speaking with your healthcare professional for more personalized recommendations based on your lifestyle, fitness level, and diet is best.
How do you build muscle after 60?
Building muscle after 60 involves regular strength training exercises, consuming a protein-rich diet, staying hydrated, and considering supplements that support muscle health. Overall, it takes consistency to see results in building muscle and strength. In addition, you'll be supporting healthy movement and heart health with cascades of many other health benefits.
Can you build muscle after you turn 60?
Yes, individuals can build muscle at any age, including after 60, with appropriate exercise, nutrition, and potentially supplementation under healthcare professionals' guidance.
What should you eat to gain muscle after 60?
Focus on a balanced diet with adequate protein (lean meats, fish, dairy, legumes), whole grains, fruits, vegetables, and healthy fats. If you're struggling to meet your protein goals, you can supplement with protein shakes and other dietary supplements.
How do you regain muscle mass after 60?
Regaining muscle mass involves engaging in regular resistance training, ensuring sufficient protein intake and adequate rest, and considering supplements that support muscle synthesis and recovery. Don't expect results to appear overnight. The best way to regain muscle mass is to maintain an active lifestyle with a focused strength training program and a healthy diet.
Resources:
- Nystoriak, M. A., & Bhatnagar, A. (2018). Cardiovascular effects and benefits of exercise. Frontiers in cardiovascular medicine, 5, 135.
- Liu, S., & Marcinek, D. (2021). Urolithin A enhances muscle performance in elderly and positively impacts biomarkers linked to cellular health. Innovation in Aging, 5(Suppl 1), 671.
- McGlory, C., Calder, P. C., & Nunes, E. A. (2019). The influence of omega-3 fatty acids on skeletal muscle protein turnover in health, disuse, and disease. Frontiers in nutrition, 6, 144.
- Gutierrez-Salmean, G., Ciaraldi, T. P., Nogueira, L., Barboza, J., Taub, P. R., Hogan, M. C., ... & Ramirez-Sanchez, I. (2014). Effects of (−)-epicatechin on molecular modulators of skeletal muscle growth and differentiation. The Journal of nutritional biochemistry, 25(1), 91-94.
