Why Muscle Matters for Metabolism and Longevity
Muscle tissue is one of the most metabolically active tissues in the body. Beyond enabling movement, it plays a central role in regulating body temperature and blood sugar levels, storing nutrients, supporting posture and stabilising joints[1]. Muscle also contributes to energy use, hormonal balance and overall resilience as we age.
From our 30s onwards, we naturally begin to lose muscle mass – a process known as sarcopenia[2]. For women, this decline in muscle mass as well as bone density often accelerates during perimenopause and menopause, largely due to falling oestrogen levels[3].
This matters because muscle and metabolism are inseparable. Less muscle means reduced insulin sensitivity, lower metabolic flexibility and increased risk of frailty later in life. On the other hand, maintaining muscle through regular strength training has wide-ranging strength training benefits, including improved mood, cognitive function and confidence, alongside physical strength.
Bone Health and Osteoporosis Risk
Bone is living tissue that responds to load and movement. Without regular mechanical stress, bones become weaker over time. This is why muscle strength and bone health are so closely linked. After menopause, reduced oestrogen accelerates bone loss, increasing the risk of osteoporosis and fractures.
Weight-bearing and resistance exercises send signals to bones to maintain density, making strength training one of the most effective tools for osteoporosis prevention.
Nutritionally, bone health relies on adequate nutrients such as calcium, Vitamin D, magnesium and protein. While food should always be the foundation, some people may benefit from carefully chosen bone health supplements to support dietary intake.
Joint Health and Mobility for Functional Independence
Strong muscles protect joints by absorbing force and improving alignment. When muscle strength declines, joints often bear more stress, contributing to stiffness and discomfort. Maintaining joint health is therefore not just about comfort, but about preserving independence and confidence in daily movement.
Strength training supports joint stability, while mobility work maintains range of motion. Gentle, consistent movement also supports circulation to connective tissues, which naturally receive less blood supply than muscle.
Herbal remedies have traditionally been used to support joint comfort and inflammatory balance. While not a replacement for movement, herbs can form part of a supportive daily routine.
Supporting Strength and Bone Health
Lifestyle
Supporting strength and bone health begins with everyday lifestyle choices that consistently signal the body to maintain muscle and skeletal integrity.
One of the most effective ways to support strength and bone health is through regular strength training. Resistance-based exercise performed two to three times per week, particularly when it targets major muscle groups such as the legs, hips, back and core, helps maintain muscle mass and supports bone density through mechanical loading.
This type of training does not need to be extreme to be effective; progressive, well-structured movements carried out safely and consistently can deliver meaningful benefits at any age. The NHS also highlights a range of simple, accessible exercises that can be done at home to support health and mobility, including bicep curls, calf raises and leg extensions[4].
Sleep is another often overlooked pillar of musculoskeletal health. During deep sleep, the body undertakes much of its tissue repair, muscle recovery and hormonal regulation[5].
When sleep is inadequate or disrupted, processes such as muscle protein synthesis may be compromised, and hormones involved in appetite regulation, stress response and bone turnover can be affected. Prioritising sufficient, high-quality sleep therefore plays an important role in supporting strength and long-term metabolic resilience.
The NHS advises that most adults should aim for between seven and nine hours of sleep per night to support overall health and wellbeing[6] . Discover five tips for getting better sleep in our blog.
Alongside structured exercise and rest, daily movement provides an important foundation for functional independence. Activities such as walking, gentle mobility work and balance exercises help maintain joint range of motion, coordination and circulation to muscles and connective tissues. These low-intensity movements complement strength training by keeping the body adaptable and responsive, reinforcing long-term resilience and confidence in everyday activities.
Nutrition
Nutrition provides the foundational building blocks needed to support both muscle and bone health. Adequate protein intake is particularly important, as protein supplies the amino acids required for muscle maintenance, repair and adaptation in response to physical activity. Without sufficient protein, the body may struggle to preserve lean muscle mass, especially as we age.
Collagen is the most abundant protein in the human body, making up around 30% of total protein content. It plays a key structural role in connective tissues such as tendons, ligaments and cartilage, contributing to tissue strength, flexibility and overall mobility. While the body is able to produce collagen naturally, this process becomes less efficient with age.
Collagen production is thought to begin declining as early as the mid-20s, with more noticeable reductions occurring by the time we hit our 50s. For this reason, ensuring adequate dietary sources, or considering targeted collagen supplementation, may be relevant for those looking to support joint comfort and connective tissue resilience. To explore this topic further, you can read our collagen guide.
Minerals such as calcium and magnesium are central to bone structure and muscle function. Calcium is a key component of bone tissue, while magnesium supports muscle relaxation and energy metabolism. These minerals work synergistically and are best supported through a balanced diet, with supplementation used where dietary intake may be insufficient. To learn more about how much magnesium you need daily, read our guide.
Vitamin D is another important nutrient, as it supports calcium absorption and plays a role in muscle performance. Low Vitamin D status is common in the UK, particularly during the winter months, and can influence both bone health and muscle function. Ensuring adequate intake through safe sun exposure, food sources or supplementation may be beneficial.
Finally, Omega-3 fatty acids contribute to inflammatory balance and may support muscle recovery following exercise. Found in oily fish and some plant sources, Omega-3s can complement an active lifestyle by supporting the body’s natural recovery processes, particularly when combined with regular movement and strength training. To learn more about the forms of Omega-3 and how they help the body respond to inflammation, read our blog here.
Herbal Anti-Inflammatories
Traditional herbal ingredients have long been used to support comfort, mobility and recovery, particularly in the context of physical activity and ageing. When used alongside regular exercise, adequate nutrition and sufficient rest, herbs can form part of a holistic approach to supporting joint and muscle health. They are best viewed as complementary tools rather than standalone solutions, helping to support the body’s natural inflammatory balance rather than masking underlying issues.
The herbs highlighted here are among the more widely recognised options and do not represent an exhaustive list. Herbal support is rarely one-size-fits-all, as individual needs can vary based on symptoms, health history and wider lifestyle factors. For personalised guidance, consulting a qualified herbalist can be helpful, as they can recommend an approach tailored to your specific circumstances.
Note: Before considering any herbal remedies, we recommend speaking to a registered herbalist first. Book a free 1:1 consultation at Napiers to receive personalised guidance based on your individual health profile.
Some commonly used herbal ingredients in this area include:
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Turmeric: Traditionally valued for its role in supporting joint comfort, turmeric contains curcumin, a compound widely studied for its involvement in inflammatory pathways. It is often used to support mobility, particularly following physical exertion.
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Ginger: Ginger has a long history of use in supporting circulation, warmth and muscle comfort, and may be helpful as part of a recovery-focused routine.
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Boswellia: Also known as frankincense, boswellia has traditionally been used to support joint function and flexibility. It is often included in joint health formulations for those looking to maintain comfortable movement over time. It also has potent anti-inflammatory properties.
Supporting Strength and Bone Health with Herbal Remedies
Herbal remedies have traditionally played a role in supporting muscle and bone health as well as overall wellbeing.
The Napiers Strength & Joint Health Protocol contains a 4-week supplement regime to support muscle ease, joint comfort and connective tissue resilience.
This 4-week protocol includes:
- Napiers Swiss Collagen
- Napiers Capsicum and Ginger Double Strength Warming Cream
- Napiers Magnesium Body Gel
This protocol is ideal for those looking to stay active, support recovery from physical exertion or maintain long-term mobility as part of a broader strength-focused lifestyle.
By combining various herbs, vitamins and minerals, the protocol avoids a one-size-fits-all approach often seen in standalone supplement products. A four-week structure allows for gradual, consistent support as part of a wide strength and bone health routine.
Shop our personalised 4-Week Reset Protocols here.
FAQs
When does muscle loss start?
Muscle loss typically begins in our 30s and accelerates with age, particularly during menopause due to hormonal changes.
Can strength training really improve bone density?
Yes. Resistance and weight-bearing exercise are strongly associated with improved or maintained bone density, supporting osteoporosis prevention.
Is strength training only about aesthetics?
No. Strength training benefits include improved metabolism, insulin sensitivity, mood, cognitive function and long-term independence.
Do I need supplements for bone and muscle health?
Not necessarily, but some people may benefit from targeted supplements if dietary intake of key nutrients is insufficient.
How often should I focus on joint health?
Joint health should be supported daily through movement, mobility work, good nutrition and recovery practices.
References
- McCuller, C., Jessu, R. and Callahan, A.L. (2025) Physiology, Skeletal Muscle. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing. Updated 30 July 2023. Available at: NCBI.
- Harvard Health Publishing (2016) Preserve Your Muscle Mass. Harvard Medical School. 19 February. Available at: Harvard Medical School.
- Sipilä, S., Törmäkangas, T., Sillanpää, E., Aukee, P., Kujala, U.M., Kovanen, V. and Laakkonen, E.K. (2020) ‘Muscle and Bone Mass in Middle-Aged Women: Role of Menopausal Status and Physical Activity’, Journal of Cachexia, Sarcopenia and Muscle, 11(3), pp. 607–859. Available at: Wiley Online Library.
- NHS. (2024) Strength Exercises. Available at: NHS.
- Brinkman, J.E., Reddy, V. and Sharma, S. (2025) Physiology of Sleep. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing. Updated 3 April 2023. Available at: NCBI.
- NHS. (2024) Insomnia. Available at: NHS.
