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Bone & muscle after 40: where to start.

Muscle is the organ of longevity and bone follows it. Protein, resistance training, vitamin D and K2, and creatine — the plan that keeps you strong and upright for decades.

Start hereAsk Dr. Axe where to start
Where should I start?

Three steps, in order.

1Protein and lifting

1.2–1.6 g/kg and three sessions a week.

2Nutrients that matter

Vitamin D, K2, calcium from food, creatine.

3Start here

Sarcopenia: 10 Keys to Keep Your Muscle Mass Up as You Age

Start here
The most useful reads

Read these first.

Deep Dive · 18 minCreatine: Benefits, Uses, Dosage & Side EffectsgeneralWomen's Health: Hormones, Nutrition and Training Through Every Life StagehealthSarcopenia: 10 Keys to Keep Your Muscle Mass Up as You Agehealth6 Natural Remedies for Bone and Joint Pain
Expert interviews

From The Dr. Axe Show.

Watch more episodes →

Start here

Sarcopenia: 10 Keys to Keep Your Muscle Mass Up as You Age

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Common questions

Straight answers.

How much protein after 40?

1.2–1.6 g/kg a day, 30 g at breakfast; more if you're training hard.

Does creatine help bone?

Indirectly: more muscle and better training loads; the bone data is early but consistent with resistance training.

Which labs predict longevity?

hs-CRP, fasting insulin, ApoB, Lp(a), homocysteine, Omega-3 Index.

Visit preparation

Before a bone health visit

Tick what you have; bring the rest. Print this page for the appointment.

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