Key Takeaways:
- With age, men may lose muscle mass and strength more rapidly. Their joints may naturally become stiffer, and mobility more difficult.
- Men can support muscle and joint health by staying active, eating mindfully, and taking quality supplements.
Chances are you’ve noticed some changes in your body as you age — including changes to your muscles and joints.
If you enjoy being active, these changes can be particularly frustrating. Thankfully, there are things you can do to support muscle and joint health as you age.
Let’s take a look at how aging affects your muscles and joints, and what you can do to support your health.
How aging affects your muscles
When you’re young, it’s easy to think that your muscles will be big and strong forever. But unfortunately, that’s not always the case.
What is age-related muscle atrophy?
Muscle atrophy refers to the wasting, thinning, or loss of muscle tissue. It’s typically caused by a lack of physical activity.1
Losing some muscle as you age is normal, however, be sure to speak with your health care provider for a personalized analysis and recommendations.
How aging affects your joints
Chances are, you don’t think much about your joints until they start causing you discomfort.
Your joints are made up of cartilage that lines your joints, synovial membranes surrounding the joint, and lubricating fluid (synovial fluid) inside your joints.
As you age, yours may naturally start to feel stiffer or less flexible. This is because the lubricating synovial fluid decreases and the cartilage becomes thinner. Ligaments and tendons may also shorten and become less flexible, making joints feel stiff.2
How to support muscle health as you age
Your muscles won’t be the same as they were when you were young, but there are ways to support muscle health as you age.
1. Practice resistance training
Exercises that may help with muscle loss
Resistance training, such as weightlifting, using resistance bands, or moving any part of the body against gravity, is great for your muscle health.
Resistance exercises cause your muscle fibers to experience tension, triggering signals for growth that ultimately enhance strength. Resistance training also boosts the activity of hormones that promote growth.3,4 These signals work together to stimulate the growth and repair of muscle cells, making resistance training one of the most effective ways to increase muscle mass and prevent muscle loss with age.5
Resistance training also supports bone health. During weightbearing exercises, the muscles and tendons apply tension to the bones, stimulating them to produce more bone tissue and increasing bone density.6
2. Eat protein
Protein is essential for muscle growth and repair, but as you age, your muscles become less responsive to protein — a process known as anabolic resistance. This means that as you age, you need to eat more protein to help your muscles retain mass.7
The Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound of body weight, however, the amount of protein you should eat will fluctuate based on your personal goals, your age, your body weight, and other circumstances.8
Some research suggests that people 65 and older may benefit from consuming higher amounts of protein.9
3. Take a supplement for muscle health
Taking a supplement that supports muscle health is one of the easiest ways to support muscle health as you age.
Let’s take a look at two quality supplements that support men’s muscle health:
Muscle Maintenance
Muscle Maintenance is uniquely formulated to support muscle mass.* Each serving helps adults:
- Preserve lean muscle tissue*
- Support recovery after intense exercise*
- Maintain muscle strength and mass*
- Support muscle function in older adults*
- Support muscle mass*
Key ingredient: myHMB®
A clinically-studied form of β-hydroxy β-methylbutyrate, which is naturally produced in the body during the metabolism of the essential amino acid leucine.
Liquid Calcium Magnesium Citrate with Vitamin D3
Each serving of this delicious liquid supplement helps:
- Maintain proper nerve and muscle function*
- Maintain a healthy immune system and good general health*
- Support strong bones and teeth*
- Alleviate occasional anxiety and stress*
How to support joint health as you age
1. Keep moving
The stiffer your joints get, the harder it is to exercise. But staying active is one of the best things you can do for your joints as you age.
There are many ways exercise supports joint health, such as:10
- Lubricating your joints: Physical activity promotes the production of synovial fluid, allowing bones to move past each other smoothly.
- Promoting circulation of nutrients to your joints: When you exercise, weight bears down on your joints and forces water molecules out of the cartilage like a sponge.
- Strengthening the muscles around your joints: Physical activity helps strengthen the muscles around your joints. This can help protect the joints, by acting like a brace.
Read more: How to Improve Joint Mobility and Flexibility
2. Take a joint health supplement
Taking a quality joint health supplement is an easy way to deliver nutrients to your joints. Here are a few joint health supplements you may want to try:
Joint Ease
Solgar® Joint Ease is uniquely formulated with clinically-backed ingredients to support joint health.*
With continued use, just one softgel daily helps:
- Support the reduction in joint pain from exercise or physical activity*
- Improve joint comfort within 5 days✝✝*
- Improve joint health, stiffness, range of motion, and mobility*
- Support a healthy inflammatory response✝*
Key ingredients:
- TamaFlex®: Clinically-studied, patented combination of Tamarind seed & Curcumin extract
- Rhuleave-K®: Patented combination of Boswelia extract and Turmeric
- Vitamin C: 100% of your recommended daily value in each softgel
- Vitamin D: 100% of your recommended daily value in each softgel
Glucosamine Hyaluronic Acid Chondroitin MSM Tablets
Glucosamine is a natural compound found in the body that plays a crucial role in the formation and maintenance of healthy cartilage — the flexible connective tissue that cushions the joints and helps them move smoothly.
Glucosamine can help support healthy joints by supporting cells called chondrocytes, which help maintain cartilage structure.*
Solgar® Glucosamine Hyaluronic Acid Chondroitin MSM Tablets:
- Support mobility, range of motion and flexibility*
- Ease occasional joint stress due to exercise or physical activity*
- Supports cartilage and joint function*
- Promotes joint comfort*
This formula also includes hyaluronic acid, an ingredient that helps support joint health.*
Triple Strength Omega-3 950 mg Softgels
Omega-3 fatty acids have many health benefits, including helping to support the production of molecules that can affect joint health.*
Solgar® Triple Strength Omega-3 is Solgar®’s highest concentration of naturally-sourced Omega-3 polyunsaturated fatty acids, EPA, and DHA from cold-water fish.
Each serving helps:
- Support healthy joints*
- Maintain optimal cardiovascular health*
- Maintain healthy skin*
- Maintain good health*
- Maintain normal vision*
Read more: 5 Supplements Every Runner Should Be Taking For Their Joints
Your joints are hungry for nutritious foods. If you want to support joint health as you age, consider including the following foods in your diet:
- Fish: Salmon, tuna, sardines, herring, anchovies, and scallops are all good sources of omega-3 fatty acids.
- Nuts and Seeds: Walnuts, pine nuts, pistachios, and almonds contain fiber, calcium, magnesium, zinc, and omega-3 fatty acids.
- Fruits and Vegetables: Blueberries, strawberries, cherries, spinach, kale, and broccoli are particularly good for your joints because they contain antioxidants.
- Beans: This power food is full of antioxidants, fiber, and plant-based protein.
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Summing it up
Getting older doesn’t have to mean slowing down. There are many things you can do to support muscle and joint health as you age — from taking a quality supplement to exercising often.*
Want easy tips on staying healthy? Follow us on TikTok! (@solgarvitamins)
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
✝✝ Based on a double-blind, placebo-controlled trial with TamaFlex® where joint comfort improved within 5 days and continued to improve throughout duration of the study.
✝ Inflammatory response in our body can occur from a variety of everyday factors such as exercise, daily activities, physical exertion, and other lifestyle factors.
The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. The information on this website is not intended to diagnose, treat, cure or prevent any disease. Never disregard medical advice or delay in seeking it because of something you have read on the Solgar® site.
