How Your Metabolism Affects Muscle and Bone Health as You Age

Understanding Sarcopenia and How to Stay Strong in Midlife and Beyond

As we get older, many of us notice it’s harder to stay strong, energetic, and balanced. One common but often overlooked reason for this is sarcopenia—the gradual loss of muscle mass and strength that comes with age. It can lead to weakness, fatigue, falls, and even affect your independence.

But here’s the good news: by understanding what causes sarcopenia, we can take simple, science-backed steps to slow it down—or even reverse it.

What Causes Muscle Loss as We Age?

1. Protein and Nutrient Changes

Our muscles rely on amino acids, the building blocks of protein, to stay strong. As we age, changes in how our bodies use nutrients like leucine, citrulline, and tryptophan can make it harder to build or keep muscle. 

Tip: Consider a high-quality protein supplement that includes essential amino acids—especially if you’re over 50 or have trouble eating enough protein through food.

2. Too Much Fat and Inflammation

Even if you don’t lose weight, muscle loss can still happen. In fact, too much body fat (especially around the middle) can increase inflammation, which makes it harder for muscles to repair and grow. Some harmful fats and triglycerides are linked to faster muscle decline.

 Tip: Support your metabolism with healthy fats like omega-3s and stay active to keep inflammation in check.

3. Blood Sugar and Energy Balance

Our muscles play a big role in controlling blood sugar. As we age—and especially if we have conditions like diabetes—this system doesn’t work as well, leading to more muscle breakdown and fatigue.

 Tip: Daily movement and a balanced diet help regulate blood sugar and keep muscles working efficiently.

4. Muscles and Bones Work Together

Muscle loss often happens alongside bone loss (osteoporosis), which increases the risk of falls and fractures. The two are closely connected, and what helps one often helps the other.

Tip: Resistance training (like lifting light weights or using resistance bands) is great for both muscle and bone health.

What Does the Latest Research Say?

Recent studies continue to support resistance training and adequate protein intake as the most effective ways to manage and slow down sarcopenia. But exciting new research is exploring even more ways to protect and repair muscles as we age.

Some promising areas include:

• Muscle regeneration: Scientists are looking into how to activate special muscle repair cells (called myosatellite cells) and reduce chronic inflammation, both of which play a role in healthy muscle recovery.
• Advanced therapies: Early-stage research is exploring gene editing, stem cell treatments, and microRNA therapies to improve how muscles repair themselves.
• Energy and mitochondria: Since our muscle cells need energy to function, treatments that boost the body’s energy factories (mitochondria)—like improving ATP production and lowering oxidative stress—are being studied.
• Nutrition and supplements: Nutrients like leucine (an amino acid found in protein), anti-inflammatory foods, and probiotics that support a healthy gut-muscle connection may also help prevent muscle loss.
• Hydration: Staying well-hydrated is increasingly recognised as important for maintaining muscle mass and function, especially in older adults.

These new approaches are not yet widely available, but they show real promise in shaping future treatments for sarcopenia and healthy ageing.

What Can You Do About It Today ?

 Exercise regularly – Strength training is especially powerful. Even two sessions per week can make a big difference.

Add a creatine supplement – Research shows creatine helps increase muscle strength and may protect bone health, especially when combined with exercise. Go to our creatine blog

 Eat enough protein – Aim for 1–1.2 grams per kilogram of body weight per day. Choose quality sources like lean meats, dairy, legumes, or a protein shake. Go to our Protein blog

Support gut health – A healthy gut microbiome helps with nutrient absorption and energy. Fibre-rich foods and probiotics can help. Go to our Gut health blog

Stay informed – Scientists are learning more about how muscles and bones “talk” to each other through tiny messengers called myokines. These discoveries are opening doors to new treatments and supplements for healthy ageing. Look out for our latest up to date blogs including research articles.

 Resources

Cacciatore, S., Calvani, R., Esposito, I., Massaro, C., Gava, G., Picca, A., Tosato, M., Marzetti, E., & Landi, F. (2024). Emerging targets and treatments for sarcopenia: A narrative review. Nutrients, 16(19), 3271. https://doi.org/10.3390/nu16193271

Papadopoulou, S. K., Tsintavis, A., Potsaki, P., & Papandreou, D. (2023). Sarcopenia management, strategies and targets: An updated review of the literature. Nutrients, 15(13), 2851. https://doi.org/10.3390/nu15132851

 

Disclaimer:
This blog post is for informational purposes only and does not constitute medical advice. Always consult with your doctor or healthcare provider before starting any new supplement, especially if you are taking medication, have a health condition, or are over the age of 50. Individual needs vary, and what works for one person may not be appropriate for another.