As time passes, our bodies begin to lose muscle and bone mass, which, in some cases, causes frailty or immobility later in life. But experts say that feeling weak as you age isn’t a foregone conclusion. By keeping up your strength training, eating a healthy diet, and even choosing the right supplements, you can stay stronger for longer. In fact, new research shows that magnesium is a common supplement that can do just that.

RELATED: Doctor Says You Might Be Taking the “Wrong” Magnesium—Here’s How to Know.

How does magnesium boost strength?

Magnesium is a mineral that is essential to over 300 of your physiological and metabolic functions. It is important for bone health, energy production, muscle and nerve function, blood pressure and blood sugar regulation, and steady heart rhythm. Many of these particular facets of health directly or indirectly contribute to your strength and physical endurance as you age.

In fact, a 2024 scoping review published in the Journal of Molecular Sciences looked at 20 studies to analyze the role of magnesium in skeletal muscle. In particular, the researchers looked at the mineral’s biological effects on muscle tissue in neuromuscular diseases (NMDs).

They found that there are several ways that magnesium supplements may boost strength as we age.

“Preclinical research has demonstrated that magnesium plays a critical role in modulating pathways affecting skeletal muscle homeostasis and oxidative stress in muscles,” they wrote. “Clinical studies have shown that magnesium supplementation can improve muscle mass, respiratory muscle strength, and exercise recovery and reduce muscle soreness and inflammation in athletes and patients with various conditions.”

Likewise, a 2023 study published in the journal Nutrients confirms the “paramount importance” of maintaining optimal levels of magnesium for strong bones and muscles—especially as you get older.

“As the aging process unfolds, the progressive physiological and structural changes in muscles contribute to disability and frailty among elderly individuals,” the study says. “Magnesium plays multifaceted roles in muscle function, including its roles in contraction, electrolyte balance, energy provision, and anti-inflammatory and antioxidant defense, and has emerged as a critical mineral in preserving muscle health and functionality.”

RELATED: Research Reveals the No. 1 Supplement to Take If You Get Leg Cramps.

Could you have a magnesium deficiency?

The authors of the Nutrients study caution that there are several ways a person might develop a magnesium deficiency, including low magnesium intake, reduced gastrointestinal absorption, and increased excretion via the kidneys.

If your body is low in magnesium, you may experience fatigue, headaches, an irregular heartbeat, nausea or vomiting, muscle cramps or weakness, an impaired immune system, and/or numbness or tingling in the legs or hands.

Should you take a magnesium supplement?

The researchers note that maintaining optimal magnesium levels—whether through magnesium-rich foods like avocados, nuts, legumes, pumpkin seeds, and almonds or through dietary supplements—could improve muscle health and function.

According to Mayo Clinic, most adult and teenage males should aim to consume between 270 and 400 mg of magnesium per day, while most adult and teenage females should consume between 280 and 300 mg per day.

However, it’s important to note that supplementation does not appear to improve strength in those who already have healthy levels of the mineral.

If you are unsure whether your magnesium levels are low, the best way to find out is to talk to your doctor about testing. If you are concerned about bone mass, muscle mass, or any other issues affecting strength, be sure to discuss these concerns with your doctor, too.

A new study led by UCLA Health Jonsson Comprehensive Cancer Center investigators offers new evidence that dietary changes may help reduce cancer cell growth in patients undergoing active surveillance, a treatment approach that involves regular monitoring of the cancer without immediate intervention.

The findings, published in the Journal of Clinical Oncology, show that a diet low in omega-6 and high in omega-3 fatty acids, combined with fish oil supplements, significantly reduced the growth rate of prostate cancer cells in men with early-stage disease.

This is an important step toward understanding how diet can potentially influence prostate cancer outcomes. Many men are interested in lifestyle changes, including diet, to help manage their cancer and prevent the progression of their disease. Our findings suggest that something as simple as adjusting your diet could potentially slow cancer growth and extend the time before more aggressive interventions are needed.”

Dr. William Aronson, Professor of Urology at the David Geffen School of Medicine at UCLA and first author of the study

Many men with low-risk prostate cancer choose active surveillance over immediate treatment, however, within five years, about 50% of these men eventually need to undergo therapy with either surgery or radiation. Because of this, patients are eager to find ways to delay the need for treatment, including through dietary changes or supplements. However, specific dietary guidelines in this area have yet to be established. While other clinical trials have looked at increasing vegetable intake and healthy diet patterns, none have found a significant impact on slowing cancer progression.

To determine whether diet or supplements can play a role in managing prostate cancer, the UCLA-led team conducted a prospective clinical trial, called CAPFISH-3, that included 100 men with low risk or favorable intermediate risk prostate cancer who chose active surveillance. Participants were randomly assigned to either continue their normal diet or follow a low omega-6, high omega-3 diet, supplemented with fish oil, for one year.

Participants in the intervention arm received dietary personalized counseling by a registered dietician nutritionist, either in-person, through telehealth or by phone. Patients were guided on healthier, lower fat alternatives for high fat/high calorie foods (such as using olive oil or lemon and vinegar for salad dressing), and on reducing consumption of foods with higher omega-6 content (such as, chips, cookies, mayonnaise and other fried or processed foods). The goal was to create a favorable balance of their intake of omega-6 and omega-3 fats and make participants feel empowered to control how they change their behavior. They were also given fish oil capsules for extra omega-3s. The control group did not get any dietary counseling or take fish oil capsules.

The researchers tracked changes in a biomarker called the Ki-67 index, which indicates how fast cancer cells are multiplying-;a key predictor of cancer progression, metastasis and survival.

Same site biopsies were obtained at the start of the study and again after the one-year mark, using an image fusion device that helps track and locate the cancer sites.

Results showed that the low omega-6, omega-3 rich diet and fish oil group had a 15% decrease in the Ki-67 index, while the control group saw a 24% increase.

“This significant difference suggests that the dietary changes may help slow cancer growth, potentially delaying or even preventing the need for more aggressive treatments,” said Aronson, who is also the Chief of urologic oncology at the West Los Angeles Veterans Affairs Medical Center and member of the UCLA Health Jonsson Comprehensive Cancer Center.

While the results are promising, researchers did not find any differences in other cancer growth markers, such as Gleason grade, which are commonly used to track prostate cancer progression.

The investigators caution that further research is necessary to confirm the long-term benefits of omega-3 fatty acids and lowering omega-6 in managing prostate cancer. The findings support further, larger trials to explore the long-term impact of dietary changes on cancer progression, treatment outcomes and survival rates in men on active surveillance.

The study’s senior author is Dr. Susanne Henning, adjunct professor emerita and former director of the nutritional biomarker laboratory at the Center for Human Nutrition at UCLA. Other UCLA co-authors are Tristan Grogan, Dr. Pei Liang, Patricia Jardack, Amana Liddell, Claudia Perez, Dr. David Elashoff, Dr. Jonathan Said and Dr. Leonard Marks.

The study was funded in part by the National Cancer Institute, the UCLA Health Jonsson Comprehensive Cancer Center, Howard B. Klein and the Seafood Industry Research Fund.

A new study led by UCLA Health Jonsson Comprehensive Cancer Center investigators offers new evidence that dietary changes may help reduce cancer cell growth in patients undergoing active surveillance, a treatment approach that involves regular monitoring of the cancer without immediate intervention.

The findings, published in the Journal of Clinical Oncology, show that a diet low in omega-6 and high in omega-3 fatty acids, combined with fish oil supplements, significantly reduced the growth rate of prostate cancer cells in men with early-stage disease.

“This is an important step toward understanding how diet can potentially influence prostate cancer outcomes,” said Dr. William Aronson, Professor of Urology at the David Geffen School of Medicine at UCLA and first author of the study. “Many men are interested in lifestyle changes, including diet, to help manage their cancer and prevent the progression of their disease. Our findings suggest that something as simple as adjusting your diet could potentially slow cancer growth and extend the time before more aggressive interventions are needed.”

Many men with low-risk prostate cancer choose active surveillance over immediate treatment, however, within five years, about 50% of these men eventually need to undergo therapy with either surgery or radiation. Because of this, patients are eager to find ways to delay the need for treatment, including through dietary changes or supplements. However, specific dietary guidelines in this area have yet to be established. While other clinical trials have looked at increasing vegetable intake and healthy diet patterns, none have found a significant impact on slowing cancer progression.

To determine whether diet or supplements can play a role in managing prostate cancer, the UCLA-led team conducted a prospective clinical trial, called CAPFISH-3, that included 100 men with low risk or favorable intermediate risk prostate cancer who chose active surveillance. Participants were randomly assigned to either continue their normal diet or follow a low omega-6, high omega-3 diet, supplemented with fish oil, for one year.

Participants in the intervention arm received dietary personalized counseling by a registered dietician nutritionist, either in-person, through telehealth or by phone. Patients were guided on healthier, lower fat alternatives for high fat/high calorie foods (such as using olive oil or lemon and vinegar for salad dressing), and on reducing consumption of foods with higher omega-6 content (such as, chips, cookies, mayonnaise and other fried or processed foods). The goal was to create a favorable balance of their intake of omega-6 and omega-3 fats and make participants feel empowered to control how they change their behavior. They were also given fish oil capsules for extra omega-3s. The control group did not get any dietary counseling or take fish oil capsules.

The researchers tracked changes in a biomarker called the Ki-67 index, which indicates how fast cancer cells are multiplying-;a key predictor of cancer progression, metastasis and survival.

Same site biopsies were obtained at the start of the study and again after the one-year mark, using an image fusion device that helps track and locate the cancer sites.

Results showed that the low omega-6, omega-3 rich diet and fish oil group had a 15% decrease in the Ki-67 index, while the control group saw a 24% increase.

“This significant difference suggests that the dietary changes may help slow cancer growth, potentially delaying or even preventing the need for more aggressive treatments,” said Aronson, who is also the Chief of urologic oncology at the West Los Angeles Veterans Affairs Medical Center and member of the UCLA Health Jonsson Comprehensive Cancer Center.

While the results are promising, researchers did not find any differences in other cancer growth markers, such as Gleason grade, which are commonly used to track prostate cancer progression.

The investigators caution that further research is necessary to confirm the long-term benefits of omega-3 fatty acids and lowering omega-6 in managing prostate cancer. The findings support further, larger trials to explore the long-term impact of dietary changes on cancer progression, treatment outcomes and survival rates in men on active surveillance.

The study’s senior author is Dr. Susanne Henning, adjunct professor emerita and former director of the nutritional biomarker laboratory at the Center for Human Nutrition at UCLA. Other UCLA co-authors are Tristan Grogan, Dr. Pei Liang, Patricia Jardack, Amana Liddell, Claudia Perez, Dr. David Elashoff, Dr. Jonathan Said and Dr. Leonard Marks.

The study was funded in part by the National Cancer Institute, the UCLA Health Jonsson Comprehensive Cancer Center, Howard B. Klein and the Seafood Industry Research Fund.

Effingham, IL-(Effingham Radio)- The Food and Drug Administration is warning Americans about supplements targeting men that may be tainted with ingredients with harmful side effects.

The FDA did tests on products, many of which are dubbed all natural that contain prescription drugs. Some of the products say they will improve strength, energy and sexual performance. The FDA doesn’t approve dietary supplements that can be bought without a prescription.

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A new study published in the journal Nature Communications earlier this year found that people over 60 years who took prebiotic fibre supplements for 12 weeks showed a ‘significant improvement’ in memory and thinking tests compared with those who didn’t.

Fibre supports a healthy gut microbiome, which produces short-chain fatty acids (SCFAs) that may have neuroprotective effects, says Neelima Bisht, chief clinical nutrition, dietetics department, Paras Health, Gurugram. “These SCFAs are believed to reduce inflammation and improve cognitive functions, potentially delaying or mitigating age-related cognitive decline,” she adds.

Agrees Dr Vaishali Lokhande, senior consultant, general medicine, Apollo Hospitals, Navi Mumbai: “The connection between gut health and brain function is becoming clearer, with fibre playing a key role in maintaining a healthy gut microbiome. For those over 60, incorporating fibre-whether through food or supplements-could be a simple yet effective way to support cognitive health. A varied diet, rich in traditional foods like ragi and millets, along with regular exercise and mental engagement, is equally important,” she adds.

While the results of the new study are fascinating and the many benefits of dietary fibre are well-known, such as digestion, weight control, heart health and prevention of chronic diseases, some questions are bound to pop up in your mind. What exactly is a fibre supplement? Is a fibre supplement just as good as fibre from food? Are there any side-effects?

Crucial component

Dietary fibre or roughage is the portion of plant-derived food that cannot be completely broken down by human digestive enzymes. Dietary fibres are diverse in chemical composition and can be grouped generally by their solubility, viscosity and fermentability, which affect how fibres are processed in the body.

“Fibre is a very important nutrient, helps to maintain a healthy digestive system, prevents constipation, and helps lowering cholesterol and blood sugars. It aids in weight loss and also reduces the risk of colon cancer,” says Ritika Samaddar, head, south zone, dietetics, nutrition and dietetics, Max Super Speciality Hospital, Saket, New Delhi.

Dietary fibre has two main subtypes — soluble fibre and insoluble fibre, which are components of plant-based foods such as legumes, whole grains, cereals, vegetables, fruits, and nuts or seeds. Soluble fibre dissolves in water to form a gel-like substance that helps lower blood glucose and cholesterol levels, says Samaddar of Max Super Speciality Hospital, adding: “This fibre is found in legumes, oats, fruits 

like apples, oranges and berries, and psyllium husk.”

Insoluble fibre does not dissolve in water and adds bulk to the stool, promoting regular bowel movements and key for digestive health. “Key sources include whole grains like wheat, brown rice; veggies like green leafy vegetables, broccoli, etc,” adds Samaddar.

The recommendation of fibre intake per day is around 14 gm/1,000 cal which is around 25 gm for women and 38 gm for men. “On an average, adults consume only about 15 gm of fibre per day, and those on a low carbohydrate diet consume less than 10 gm per day,” offers Samaddar.

“To ensure adequate fibre intake, include a variety of high-fibre foods in your daily diet, such as fruits (like apples and berries), vegetables (such as broccoli and carrots), whole grains (like oats and quinoa), legumes (including lentils and chickpeas), and nuts and seeds. Incorporating these foods helps provide the soluble and insoluble fibres needed for optimal health,” says Suhani Seth Agarwal, head of department, dietetics, Yatharth Super Speciality Hospital, Noida.

Enter supplements

A fibre supplement is a kind of dietary supplement made of plant-based carbohydrates that the body is unable to process. It is intended to give additional dietary fibre. Powders, capsules, and chewable tablets are conventional forms.

“Individuals who find it challenging to consume enough fibre from their diet — due to dietary restrictions, busy schedules, or specific health conditions — often rely on fibre supplements as a convenient solution,” says Bisht of Paras Health.

Supplements containing fibre can be used to manage weight, support digestive health, ease constipation, and enhance general gut health and function.

According to Fiona Sampat, clinical dietitian at Kokilaben Dhirubhai Ambani Hospital, Mumbai, one or more of the following fibre sources may be included in fibre supplements:

• Husks of psyllium, a soluble fibre source that may support healthy digestion, appetite management, and blood sugar regulation. Consuming fibre causes your stomach to expand which facilitates the passage of stool and eases constipation.
• By adding extra water to faeces, a modified guar gum supplement makes them softer and easier to remove.
• Methyl cellulose is a type of soluble fibre that promotes regularity, lowers blood sugar and cholesterol, increases feelings of fullness, and may even help prevent cancer.
• Chicory contains inulin, a soluble plant fibre that gives you a feeling of satiety. By adding water and facilitating the passage of stool, it occupies a large amount of space in the digestive tract.

Are they good?

Both fibre supplements and natural dietary fibre promote digestive health, but they differ in their sources and forms. Natural dietary fibre comes from whole foods like fruits, vegetables, grains, and legumes, offering a range of nutrients, antioxidants, and other beneficial compounds along with fibre. Fibre supplements, on the other hand, typically provide isolated forms of fibre, such as psyllium or inulin, which can enhance fibre intake but lack the additional nutrients found in whole foods.

“While supplements can be effective for increasing fiber intake and managing specific health issues, they are not a complete substitute for the diverse benefits of a fibre-rich diet. Ideally, a balanced diet with plenty of whole foods should be the primary source of fiber, with supplements used to fill in gaps as needed,” says Seth Agarwal of Yatharth Super Speciality Hospital.

Fibre is like the unsung hero of our diet — it keeps our digestive system running smoothly, supports heart health, and helps regulate blood sugar levels.

Dr Lokhande of Apollo Hospitals in Navi Mumbai says, “In the Indian context, fibre is found abundantly in foods like dal, whole grains like bajra and jowar, and vegetables like tinda and karela. Including a variety of these in your daily diet can prevent constipation, lower cholesterol levels, and even help in managing weight.”

“Imagine starting your day with a bowl of poha loaded with veggies, or ending it with a comforting bowl of dal. These are not just meals but nurturing acts that take care of your body from the inside out. By consciously including high-fibre foods, you’re not just fuelling your body but also investing in your long-term health and happiness,” she adds.

Dr Lokhande then goes on emphasise, “While supplements can help if you’re falling short, they should never replace the wholesome goodness of natural foods. I encourage my patients to see fibre as part of a bigger picture-where every bite contributes to your body’s overall harmony.”

High-fibre foods

• Fruits: Apples, bananas, pears and berries
• Vegetables: Carrots, broccoli and spinach
• Legumes: Lentils, chickpeasand beans
• Whole grains: Brown rice, oats, and whole wheat products
• Nuts and seeds: Almonds, chia seeds, and flaxseeds

– Fiona Sampat, clinical dietitian, Kokilaben Dhirubhai Ambani Hospital, Mumbai