By Elise
Muscle wasting, also called muscle atrophy, occurs when muscle mass gradually decreases. This can happen due to aging, inactivity, chronic illness, or nutrient deficiencies. Beyond reducing strength, it can impact mobility, independence, and overall quality of life. Many people find it frustrating because it not only affects physical performance but also daily confidence and energy levels.
Along with exercise and a nutrient-rich diet, natural supplements can be a gentle way to support muscle maintenance and recovery. Certain supplements are especially effective for preserving muscle mass and promoting repair.
Here are two evidence-based supplements that may help with muscle wasting.
Protein Powder
Protein is essential for building and repairing muscles. Without enough protein, the body cannot maintain or rebuild muscle effectively, leading to further wasting. A high-quality protein powder can provide a convenient way to increase intake and support muscle recovery, especially for those who struggle to meet their protein needs through food alone.
- Mechanism of action: Provides amino acids needed for muscle repair and growth
- Dosage or usage tip: 20–30 grams daily, mixed into smoothies, shakes, or oatmeal
- Buy Protein Powder here
Creatine
Creatine is one of the most studied supplements for muscle health. It helps supply energy to muscles, making it easier to perform physical activities and strength training—both crucial for preventing muscle loss. Creatine may also help improve strength and endurance in people experiencing muscle wasting.
- Mechanism of action: Enhances ATP production to support muscle strength and energy
- Dosage or usage tip: 3–5 grams daily, mixed with water or a protein shake
- Buy Creatine here
Summary
Muscle wasting can feel discouraging, but targeted supplements may help preserve strength and slow loss. Protein powder ensures the body has the building blocks for repair, while creatine boosts muscle energy and performance. Together, they provide natural support for maintaining muscle health and improving resilience.
Always consult with a healthcare professional before starting new supplements, especially if muscle wasting is significant, sudden, or related to an underlying condition.
Medical Disclaimer: This article is for informational purposes only and does not constitute medical advice.