That headline is misleading. There are no three vitamins that will strengthen your legs quickly simply because you’re over 60. Muscle strength naturally declines with age, but it can often be improved with appropriate exercise and nutrition.
N
National Institute on Aging
Three nutrients worth knowing about
Vitamin D ☀️
Deficiency can cause muscle weakness and bone problems. Older adults are also more likely to have inadequate vitamin D. However, studies of vitamin D supplements show inconsistent effects on muscle strength when people aren’t deficient.
O
Office of Dietary Supplements
+1
Vitamin B12 🥚
B12 is important for healthy nerves and blood cells. Some older adults have difficulty absorbing B12 from food, and deficiency can contribute to weakness or neurological problems.
N
National Institute on Aging
Vitamin B6 🍗
B6 is involved in normal metabolism and nervous-system function. But taking extra B6 won’t make healthy muscles stronger, and high doses can themselves cause nerve damage.
N
National Institute on Aging
💪 What actually strengthens the legs
Resistance exercise is much more powerful than vitamins for maintaining or increasing muscle strength. Chair stands, squats appropriate to your ability, step-ups, and resistance-band exercises can help, together with adequate protein from foods such as eggs, fish, dairy, beans, nuts, and seeds.
N
National Institute on Aging
+1
If someone has new or rapidly worsening leg weakness, don’t assume it’s simply a vitamin deficiency—conditions involving the nerves, muscles, circulation, medications, or other illnesses can also cause it.
N
O
Sources
