Nothing can manage to make you feel every year of your age more than losing muscle strength.
Maybe you start having trouble opening jars. Or street curbs suddenly look like Mount Everest. And that’s when you know it’s time to do something about it.
So you focus on vitamin D, exercise, and protein. You’ve been assured this triple threat will help you reclaim your lost muscle.
But there’s a problem. You can drink milk until you moo. Pump iron until you’re ready to faint. And gag your way through a case of protein bars that taste like a combo of sawdust and Elmer’s glue.
Yet the stronger, leaner muscles you’ve been promised could STILL be nowhere to be found. You might even find yourself feeling weaker.
Sure, vitamin D, exercise, and protein all play essential roles in muscle building. But they’re only a part of the picture. Your muscles need MORE.
Now, new research reveals what could be the missing link. The study uncovered one extra ingredient that could help ensure you hold onto your strength despite your age.
And unfortunately, when it comes to muscle health, it gets almost no attention.
Give your muscle some OMEGA power
The omega-3 fatty acids in fish oil improve circulation, enhance cardiovascular health, and cut the risk of heart attack and stroke. They can also head to the brain to help support mood and memory.
Now, a new study reveals one more way fish oil could deliver some serious protection against another aging issue. It may help save your muscles from getting weaker and fight off the frailty of older age.
And that means omega-3s could make daily life less of a struggle. Plus, more muscle strength can reduce the risks for falls, injuries, and even related deaths.
The review of 66 studies revealed daily omega-3 fatty acid supplements can help with nearly every important measure of muscle strength, including:
- lean body mass
- skeletal muscle mass
- quadriceps maximal voluntary capacity
While many of the studies in the analysis used higher doses than what most people take for cardiovascular protection, the scientists reported they didn’t find a “dose-response” relationship.
In plain talk, that means higher doses DIDN’T appear to lead to a bigger benefit. And lower doses DIDN’T seem to cause a smaller one.
That suggests you may not need much to get the benefit and that as long as you’re taking fish oil, you should be covered.
Fight frailty with nutrition
But don’t stop there. Make sure you get plenty of protein too. Ideally, that should come from organic dairy and healthy cuts of grass-fed meat and not those sawdust bars.
Make sure you’re getting plenty of the other nutrients essential to strong muscle too. For example, many seniors fall short in the critical amino acid leucine. That can lead to weaker muscle and, in some cases, muscle wasting.
Leucine is also found in quality proteins. But if you’re not sure how much you’re getting… or if you find you’re growing weaker despite focusing on the protein in your diet… you could consider taking branched-chain amino acids (BCAAs) or a senior-focused creatine supplement.
Other vital muscle-building nutrients include…
- Vitamin A – found in dairy, eggs, and oily fish
- Vitamin C – found in peppers, strawberries, and broccoli
- Vitamin E – found in nuts, seeds, and green leafy vegetables
Be sure to combine those with safe and gentle exercise. Don’t worry, it’s easier than you think. Check out these five moves to inspire you to get started
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