Aim for 1,000 to 2,000mg of omega-3s daily. Good sources include sardines, wild-caught salmon, algae-based oils, and fish oil supplements enriched with vitamin E for stability.
6. Zinc – The Muscle Builder
Zinc is vital for muscle repair and hormone production, particularly testosterone and growth hormone, both of which support muscle mass.
A deficiency can stall muscle growth even with regular physical activity.
Adults should aim for 15 to 30mg daily, sourced from oysters, grass-fed meats, or pumpkin seeds. When supplementing, choose zinc picolinate and pair it with copper to keep minerals balanced.
7. Vitamin K2 – The Calcium Traffic Controller
Taking calcium alone can sometimes backfire, leading to it building up in soft tissues like arteries instead of strengthening bones. Vitamin K2 ensures calcium is directed to bones, not joints or blood vessels.
Supplement with 100 to 200 mcg of MK-7 (a long-acting form of K2), or include foods like natto, aged cheeses, and butter from grass-fed cows.
8. Selenium – The Cellular Defender
Leg muscles endure constant oxidative stress, especially as we age. Selenium supports glutathione peroxidase, a powerful enzyme that protects cells.
It also boosts thyroid activity, which is crucial for maintaining energy and metabolic function.
Two Brazil nuts per day provide the full daily requirement of 100–200 mcg. Pair selenium with vitamin E for enhanced antioxidant benefits.
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