Many believe that muscle care is important only for professional athletes or bodybuilders. However, modern science increasingly proves that muscle health affects quality of life, work capacity, and slowing aging for absolutely everyone. It is not surprising that the popularity of dietary supplements promising to strengthen muscles and support activity is growing on the market. But are such products really effective for people without athletic achievements? This question became the central topic of a scientific review published in June 2024 in the journal Nutrients, where experts collected current data on the benefits and risks of dietary supplements for muscle health in non-athletes.

Why muscle health matters for everyone

Muscles provide not only movement, but also participate in metabolism, support posture, protect joints and bones from damage, and help the body adapt to stress. With age or low physical activity, muscle mass inevitably decreases, leading to weakness, impaired balance, and an increased risk of falls and injuries.

According to the World Health Organization, after the age of 60, about 10% of people develop sarcopenia. This disease is characterized by progressive loss of muscle mass, strength, and function and is associated with impaired mobility, decreased independence, and slower recovery after illness. If such changes are not noticed in time, quality of life deteriorates, and the likelihood of chronic problems increases many times over.

Many healthy young people stop paying attention to sports, explaining this by laziness and lack of free time, but most of them are simply distracted by online entertainment. Most services compete for user engagement, and among the most popular are video hosting platforms, social networks, and IGaming.

Although many online casinos offer Microgaming online casino bonuses to retain the attention of new players, they also offer session duration notification mechanisms. Warnings that it is time to take a break help players control their attention and better plan their activity.

Popular social networks also contribute by using the short video format, capturing attention and fostering a habit of rapid content consumption. This approach distracts from more time-consuming and beneficial activities such as sports and meal planning.

Nutrition and physical activity as the foundation of strong muscles

The foundation of healthy muscles is a unique balance between synthesis (creation) and breakdown of protein in muscle cells. Proteins obtained from food are the main building material for muscle renewal. Regular exercise (especially strength training) stimulates protein synthesis and promotes increases in mass and strength.

On the other hand, inflammatory processes, prolonged inactivity, or chronic diseases can accelerate muscle breakdown and hinder their recovery. Such an imbalance leads to accelerated muscle aging, loss of endurance, and impaired metabolism.

A balanced diet rich in proteins, vitamins, and minerals, combined with systematic exercise, is considered the best strategy for maintaining muscle function. However, some people wonder: can dietary supplements additionally protect muscles or even restore lost strength?

What research shows about dietary supplements for non-athletes

The following dietary supplements are most commonly used in practice:

  • Protein powders and amino acid complexes (for example, whey protein, leucine, creatine)
  • Vitamins and minerals (vitamin D, calcium, magnesium, potassium)
  • Omega-3 fatty acids

The use of such products in elderly people and non-athletes has been studied in a number of clinical trials with varying results. According to the review in Nutrients:

  • Protein and amino acid supplements may improve muscle recovery after exertion and slow age-related muscle loss in elderly and sedentary people, especially when combined with regular physical exercise.
  • Creatine and leucine promote increases in strength and endurance in combination with training. For example, in women during menopause, creatine supplements helped reduce the loss of muscle mass caused by hormonal changes.
  • β-hydroxy-β-methylbutyrate (a metabolite of leucine) has shown high effectiveness in slowing down muscle breakdown in patients with sarcopenia, as well as a beneficial effect on function in people without regular training. However, the authors note that additional research is needed for long-term assessment.
  • Vitamin D and calcium are traditionally prescribed to strengthen bones, but together with physical activity they may help maintain muscle strength in the elderly.
  • Magnesium and potassium also positively affect muscle adaptation, especially in old age and in diseases of the musculoskeletal system, but the effect may differ between men and women.

Despite encouraging data, the authors of the review emphasize that the effect of most supplements for ordinary people is assessed ambiguously. For some products, there is little data or studies yield contradictory results. As noted in the article: “Physiological needs, dosages, and actual benefits of supplements largely depend on age, baseline activity level, health status, and the presence of deficiencies.”

How supplements change gut microbiota and affect muscles

In recent years, scientists have paid special attention to the “gut-muscle axis”—a system in which the gut microbiota (the community of billions of bacteria inhabiting the gut) affects the condition and metabolism of skeletal muscles through the regulation of inflammation, metabolism, and the synthesis of beneficial substances.

A balanced microbiota helps absorb nutrients, supports immunity, and its disturbances can lead to chronic inflammation and accelerated muscle loss. According to the authors of the review, some dietary supplements show the ability to change the composition of the microbiota:

  • Magnesium promotes the growth of beneficial bacteria and reduces inflammatory processes
  • Vitamin D increases microbiota diversity and improves metabolism
  • β-hydroxy-β-methylbutyrate and curcumin may suppress the growth of harmful microbes and increase the production of short-chain fatty acids necessary for muscle health
  • Probiotics and prebiotics (especially in combination) may indirectly improve muscle function, but clinical data are still insufficient

However, the long-term consequences of supplement intake for the microbiota and, in turn, for the muscles themselves are still being studied. As researchers emphasize, “the relationship between changes in the microbiota, supplement intake, and actual functional indicators remains a subject for future research.”

Risks and safety nuances of dietary supplements for ordinary people

For most supplements, the risk of side effects is low if recommended dosages are followed and they are used as intended. However, the following are possible:

  • Mild: gastrointestinal disorders, headache, nausea
  • Severe: liver and kidney damage with prolonged or high-dose use, birth defects (especially during pregnancy), risk of thrombosis or metabolic disorders

The review notes that dietary supplements are often not subject to rigorous clinical trials or regulated as medicines, so their quality and composition may vary. Some components may interact with medications, enhancing or weakening their effects. For example, magnesium and vitamin D may increase the effect of blood pressure-lowering drugs, and excess protein may put strain on the kidneys in people with chronic diseases.

The authors strongly recommend consulting a doctor before starting any supplements, especially if there are chronic diseases or medications are being taken. When purchasing, it is important to choose only reputable manufacturers and carefully read dosage recommendations.

Who can really benefit from dietary supplements and what limitations exist

According to experts, dietary supplements may play an additional role for the following groups:

  • Elderly people with signs of sarcopenia and reduced activity
  • Patients with protein, vitamin, or mineral deficiencies confirmed by tests
  • People with certain chronic diseases affecting metabolism

However, even in these cases, supplements cannot replace a full diet and regular physical activity. With long-term use, medical supervision is necessary to avoid complications. Most effects of supplements, especially on the “gut-muscle axis,” require confirmation in large clinical studies with long-term observation.

The conclusions of the scientific review are unambiguous: only a comprehensive approach, combining nutrition, movement, and reasonable use of supplements when necessary, can ensure strong muscle health in ordinary people.