Micronutrients & recovery
Higher habitual dietary nitrate intake (≥84 mg/day), primarily from vegetables, is associated with stronger grip strength, faster physical function, and lower odds of falls in older adults.
Include nitrate-rich vegetables like spinach, arugula, or lettuce in your daily diet. A single cup (75g) of these provides enough nitrate (~135-362 mg) to support muscle strength and physical function, potentially reducing fall risk. This is a simple dietary addition that complements protein and calcium intake.
women in the highest tertile of nitrate intake (>84 mg/day) had 35 % and 28 % lower odds for weak grip strength (<22 kg) and slow TUG (>10.2 s) compared to those with the lowest nitrate intake (tertile 1, <65 mg/day).
Why this rating
Based on observational cohort studies and some acute supplementation trials; long-term fracture data is noted as lacking.
Source
Nutritional strategies to optimise musculoskeletal health for fall and fracture prevention: Looking beyond calcium, vitamin D and protein
James Webster et al. · Bone Reports · 2023
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