Your Roadmap to Healthy Aging

As we age, our nutrient needs change. Protein, calcium, vitamin D, potassium, fiber, vitamin B12, and hydration all become more important for maintaining strength, mobility, and overall health. Among these, three areas stand out as game-changers for healthy aging: getting enough high-quality protein (with leucine) to protect lean mass, maintaining vitamin D for muscle and bone health, and adding targeted supplements like creatine and acetyl L-carnitine to support both body and brain.

Protein & Leucine

For decades, the recommended protein intake for adults was 0.8 g/kg daily — but newer research shows that’s simply not enough for older adults to maintain muscle and function. The current consensus suggests a range of 1.2–1.6 g/kg per day for healthy aging and up to 2.0 g/kg per day during illness or recovery. [1]

One of the keys to hitting those numbers is not just how much protein you eat, but how you distribute it throughout the day. Studies show that aiming for 25–30g of high-quality protein per meal and including about 3g of leucine helps overcome age-related “anabolic resistance” — the reduced muscle-building response to protein that occurs with aging. [2]

High-quality protein sources include lean meats, fish, eggs, dairy, complete plant-proteins, and high-quality protein powders. Adding a daily protein shake makes it easier to consistently hit your goals, especially on busy days or when your appetite isn't as strong.

Vitamin D

Low vitamin D levels are common as we age, and deficiency can affect muscle strength, bone density, and balance. The best way to determine how much you need is through routine bloodwork, which measures serum 25(OH)D levels.

A 2023 randomized controlled trial found that maintaining vitamin D levels above 30 ng/mL in older adults improved muscle function and reduced the risk of falls, particularly when combined with resistance training. A 2024 meta-analysis further confirmed that vitamin D supplementation in older adults with deficiency significantly improved lower-limb strength and physical performance. [5, 6]

While vitamin D can be obtained through sun exposure and certain foods, supplementation is often necessary—especially in less sunny months or for those with limited outdoor time.

Creatine & Acetyl-L Carnitine

Many of us are familiar with creatine's well-known role in enhancing strength, power, and endurance, but it also supports brain health. Research in older adults shows creatine supplementation can improve memory, processing speed, and mental clarity. A 2025 pilot study even found that creatine supplementation in individuals with Alzheimer’s disease increased brain creatine levels and showed early signals of cognitive benefit. [7, 8]

Acetyl L-carnitine complements creatine by supporting mitochondrial function — the “energy factories” of our cells — and boosting acetylcholine, a neurotransmitter important for learning, focus, and memory. It crosses the blood-brain barrier easily, making it especially effective for cognitive support. [9, 10]

Together, creatine and acetyl-L-carnitine provide a foundation for both physical performance and mental sharpness, helping you react faster, think more clearly, and move confidently at any age.

Bringing it All Together

Aging gracefully doesn’t happen by accident—it’s the result of consistent daily habits.

Hit 1.2–1.6 g/kg per day of protein (up to 2g/kg during recovery), with 25–30g high-quality protein and ~3 g leucine per meal.
Check your vitamin D levels regularly and supplement as needed to maintain the optimal range.
Add 3–5g of creatine monohydrate daily, and consider adding acetyl-L-carnitine for extra cognitive support.
Maintain hydration, micronutrient balance, and regular strength training for best results.

Small, targeted changes now can pay off for years to come, helping you stay strong, active, and mentally sharp well into the future.

Sources

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Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct;54(19):e7. doi: 10.1136/bjsports-2017-097608corr1. PMID: 28698222; PMCID: PMC5867436.
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Chang MC, Choo YJ. Effects of Whey Protein, Leucine, and Vitamin D Supplementation in Patients with Sarcopenia: A Systematic Review and Meta-Analysis. Nutrients. 2023 Jan 19;15(3):521. doi: 10.3390/nu15030521. PMID: 36771225; PMCID: PMC9920795.
Tan L, He R, Zheng X. Effect of vitamin D, calcium, or combined supplementation on fall prevention: a systematic review and updated network meta-analysis. BMC Geriatr. 2024 May 2;24(1):390. doi: 10.1186/s12877-024-05009-x. PMID: 38698349; PMCID: PMC11064304.
Xiong A, Li H, Lin M, Xu F, Xia X, Dai D, Sun R, Ling Y, Qiu L, Wang R, Ding Y, Xie Z. Effects of active vitamin D analogues on muscle strength and falls in elderly people: an updated meta-analysis. Front Endocrinol (Lausanne). 2024 Feb 1;15:1327623. doi: 10.3389/fendo.2024.1327623. PMID: 38362274; PMCID: PMC10867111.
Xu C, Bi S, Zhang W, Luo L. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front Nutr. 2024 Jul 12;11:1424972. doi: 10.3389/fnut.2024.1424972. Erratum in: Front Nutr. 2025 Feb 17;12:1570800. doi: 10.3389/fnut.2025.1570800. PMID: 39070254; PMCID: PMC11275561.
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