Beneficial Supplements for Decreasing the Risks of Sarcopenia

Sarcopenia basically means loss or lack of flesh. Earlier, it was referred to as the slow yet progressive loss of muscle mass in older people, which occurs naturally. In the later period, the key element was recognized as a loss of muscle strength, not loss of muscle mass.

Normally, sarcopenia is an age-associated muscle degeneration that occurs to people over the age of 50.  On average, every adult loses 3% of their muscle strength every year once they reach their middle age. This syndrome results in an inability and inefficiency to perform different daily activities. Another adverse effect of sarcopenia is that it curtails the life expectancy of the individual, compared to the people with normal strength.

This condition is generally a result of an imbalance between anabolism and catabolism. Anabolism is the scientific term for cell growth processes, and catabolism is defined as the cell teardown process.

People with sarcopenia are prone to develop a disability, hip fracture, mortality, and frailty in the future. Unbalanced diet, immobility of a sedentary lifestyle, inflammation, high-level of stress are the major accelerators of sarcopenia.

Proper diet intake and a healthy lifestyle can slow the occurrence of sarcopenia and save us from a declining quality of life as we age. Researchers and healthcare experts have found the different types of supplements can be wonderfully beneficial in preventing the occurrence of sarcopenia. Let’s discuss some of the supplements:

Proteins and Branched Chain Amino Acids (BCAAs)

A protein-filled diet helps the aged people in maintaining muscle mass. Dietary protein promises the optimal health and fitness of older people. Enough amount of dietary protein consumption strengthens and develops muscle tissue. The amino acid Leucine, one of the essential ingredients of protein, helps stimulate muscle growth. Whey protein, fish, eggs, meat, and soy protein isolate are the rich sources of leucine. Leucine, isoleucine, and valine are referred to as the Branched Chain Amino Acids or BCAAs. Although they are essential amino acids, the body can’t produce them and must be obtained through the diet or supplements. Amino acids, generally, act as neurotransmitters in our bodies and building blocks for proteins. Furthermore, BCAAs help to stimulate the biochemical trails required for muscle growth and prevent the breakdown of muscles. BCAAs can help increase testosterone levels and decrease stress hormones if merged with resistance training.

Antioxidants

The production of reactive oxygen species (ROS) is one of the main reasons people lose muscle mass as they age. ROS produces inflammatory signaling molecules in the body and induces breakdown of muscle tissue. Antioxidants such as Vitamin E, Vitamin C, and carotenoids, including zeaxanthin, lutein, lycopene, beta-carotene, and astaxanthin satiate free radicals and support keeping the muscle mass healthy in the aged population. Another great antioxidant is fish oil that contains omega-3 with inflammation-modulating capacity. 

Vitamin D

The deficiency of Vitamin D is a common symptom found in the population in general. In the case of older people, the metabolic conversion of vitamin D into its active form reduces as we age. Vitamin D is essential for enhancing muscle strength. Low levels of vitamin D may result in an increased chance of low bone mineral density, the possibility of falls, and meager immune function. Many studies have found that vitamin D supplements decrease the probability of falls in people of age and improves muscle strength and physical performance.

HMB

HMB is also known as beta-hydroxy-beta-methyl butyrate. It is a nutrient supplement similar to leucine, and its function also resembles the functions of the amino acid in the body. The research found that HMB reduces the chances of increasing muscle loss by stress hormones.

Conclusion

To sum up, these supplements will definitely help maintain the muscle mass healthy and keep you fit during the aging process. However, these supplements must be complemented with regular physical exercise and adequate calorie consumption for better results. Smoothies and meal replacement shakes are another gorgeous way to get the proper amount of protein, healthy fats, and fruits and vegetables rich in nutrients.

About the Author(s)

Princy A. J

Princy holds a bachelor’s degree in Civil Engineering from the prestigious Tamil Nadu Dr. M.G.R. University at Chennai, India. After a successful academic record, she pursued her passion for writing. A thorough professional and enthusiastic writer, she enjoys writing on various categories and advancements in the global industries. She plays an instrumental role in writing about current updates, news, blogs, and trends.