Without enough magnesium, muscles can become stiff, sore, and more prone to spasms.
To restore muscle balance, aim for 320 to 420mg of magnesium daily.
Excellent sources include spinach, pumpkin seeds, and magnesium glycinate, which is gentle on the stomach and absorbs well.
3. Vitamin B12 â The Nerve Connector
If youâve experienced tingling, numbness, or an unsteady feeling in your legs, a B12 deficiency could be the culprit.
After age 50, the body often struggles to extract B12 from food, leading to damage in the protective sheath around nerves.
Vitamin B12 plays a critical role in restoring proper nerve-to-muscle communication.
Choose sublingual methylcobalamin or B12 injections if dietary improvements alone donât resolve symptoms.
4. Collagen â The Structural Support
With age, collagen production drops, reducing cushioning in joints and weakening connective tissues. Collagen is key for maintaining flexibility and mobility in muscles and tendons.
You can boost collagen intake by consuming hydrolyzed collagen peptides with vitamin C (to enhance absorption), sipping bone broth, or eating collagen-rich foods such as chicken skin or oily fish.
5. Omega-3 Fatty Acids â Inflammationâs Opponent
Chronic inflammation can undermine muscle health, even when other nutrients are in place. Omega-3sâparticularly EPA and DHAâare known to reduce inflammation that leads to muscle breakdown.
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