Muscle Loss After 65: What to Eat to Support Strength Naturally

Eggs

Fish (salmon, tuna)

Lean poultry

Beans and lentils

Greek yogurt and cottage cheese

Tip: Spreading protein intake evenly across meals helps the body use it more effectively.

2. Vitamin D: Strength Beyond Bones

Vitamin D supports muscle function and balance.

Food sources:

Fatty fish

Fortified milk or plant-based milk

Egg yolks

Sunlight also helps the body produce vitamin D, but many older adults still fall short.

3. Calcium: More Than Bone Health

Calcium works with muscles to support contraction and movement.

Natural sources:

Dairy products

Leafy greens like kale and broccoli

Fortified foods

Strong bones help muscles work better—and reduce injury risk.

4. Omega-3 Fatty Acids

Omega-3s may help reduce muscle inflammation and support muscle protein synthesis.

Found in:

Salmon

Sardines

Walnuts

Flaxseeds

These healthy fats also support heart and brain health.

5. Magnesium: Often Overlooked

Magnesium plays a role in muscle relaxation and energy production.

Good sources include:

Nuts and seeds

Whole grains

Bananas

Dark leafy greens

6. Carbohydrates for Energy

Muscles need fuel to function properly.

Choose:

Whole grains

Fruits

Vegetables

These provide energy while supporting overall health.

Foods That Help Maintain Muscle

A muscle-supportive plate often includes:

A protein source

Colorful vegetables

Healthy fats

Whole-food carbohydrates

Highly processed foods, excess sugar, and low-protein diets may accelerate muscle loss over time.

Lifestyle Matters Too

Nutrition works best when paired with:

Light strength or resistance exercises

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