Creatine has long been associated with athletes and weightlifters, but it may also have important benefits for healthy aging. It is a natural substance made by the body and found in foods such as meat and fish. Its primary job is to help our muscles and our brain produce quick energy.

The strongest research supports creatine for improving strength and helping build or preserve muscle when combined with resistance exercise. This becomes increasingly important as we age because gradual muscle loss can affect balance, metabolism, bone health, and the ability to remain independent.

Researchers are also studying creatine for brain health. Some studies suggest that it may help memory and thinking, particularly in older adults, vegetarians, and people who are sleep-deprived. These findings are promising, although the evidence is not yet as strong as it is for muscle and strength.

Creatine monohydrate is the most researched and usually the most…

Muscle mass can begin declining gradually in our 30s and 40s, and our bodies become less efficient at using protein as we age. Not eating enough protein may contribute to muscle loss, weakness, fatigue, increased soreness, slower recovery, thinning or breaking hair, and brittle nails.

How Much Protein Do You Need?

The often-repeated recommendation of one gram of protein per pound of body weight is much more than most people need. A practical goal beginning in midlife is approximately 1.0–1.2 grams per kilogram of body weight each day.

Here is the simple equation:

Your weight in pounds ÷ 2.2 = your weight in kilograms

Your weight in kilograms × 1.0–1.2 = grams of protein per day

Whether your goal is to consume 1 gram of protein per kg of body weight, or just increase your daily protein consumption, here’s a helpful breakdown of protein-rich foods by groups.

Animal-Based Sources

A 3.5 oz serving of ground beef provides about 25.1g of protein. Salmon fillet offers 22.1g, while canned tuna (drained) contains around 23.6g. Pork delivers 16.9g, skinless chicken breast has 22.5g, and turkey breast tops the list with 30.1g. One egg contributes 6g of protein.

Dairy Products

Whole milk (1 cup) provides 8g of protein. Greek yogurt contains 17g per cup. Cottage cheese is a great option with 25g per cup, and cheese offers 9g per 1 oz serving.

Plant-Based Sources

It helps calm spasms in the liver and regulates liver heat (Chinese medicine), which means it can heat up the liver, perking it up out of stagnation, or cool a very hot liver, balancing it out.

Helpful for a sluggish liver, stagnant liver, and dirty blood syndrome. Improves bile production and potency while improving the stomach’s production of hydrochloric acid. Also feeds the liver with dozens of phytochemical compounds that it can use for many of its chemical functions.

Some of ginger’s phytochemical compounds expel ammonia and rotting, putrefying food, debris, and toxins from the small intestine and colon, allowing for cleaner nutrients to enter the liver from the intestinal tract. Ginger also dislodges fat cells inside the liver, allowing that fat to break free and exit through the bile and digestive tract, sometimes by way of the gallbladder.