Know your muscles: nutrients, foods and when to see a doctor

Muscles need protein and a few minerals to work, recover and stay strong with age.

Nutrients that support your muscles

Protein

Builds and repairs muscle.

• How much you need: About 0.8–1 g per kg of body weight a day.
• Best food sources: Dal, milk, curd, paneer, eggs, meat, fish, soya.

Be careful:

• Kidney disease: ask a doctor before protein powders.
• Diabetics: choose a diabetic formula.

Magnesium

Needed by muscles and nerves, for a steady heart rhythm, and for bone.

• How much you need: Men 440 mg, women 370 mg a day (ICMR-NIN 2020).
• Best food sources: Nuts, seeds, whole grains, pulses, green leafy vegetables.

Be careful:

• Kidney disease: not without a doctor.
• Can loosen stools.

Potassium

Needed by muscles and nerves; low levels cause cramps and weakness.

• How much you need: From food only.
• Best food sources: Banana, coconut water, tender coconut, potato, tomato, dal.

Be careful:

• Do NOT sell potassium supplements without a prescription — dangerous with kidney disease and many BP and heart medicines.

Everyday habits that help

• Exercise daily
• Enough rest

Before you take any supplement

• Supplements fill a gap in the diet; they do not treat disease. Anyone with a diagnosed condition (diabetes, kidney, liver or heart disease) or on regular medicines should ask their doctor first.
• Doses here are for ADULTS. Children’s and pregnancy supplements are chosen by the doctor.
• Only products made entirely of nutrients are suggested (vitamins, minerals, probiotics, amino acids, plant extracts) — anything that also contains a drug is left out.
• Daily amounts are the ICMR-NIN 2020 recommended dietary allowances where one exists; more is not better.
• Products are listed focused-first (1–3 ingredients), then multivitamins, each by how often our shops sold it — a multivitamin may carry only a small amount of a given nutrient.

Not sure what suits you? Ask our pharmacist at any FirstShield store, or message us on WhatsApp.