A recent study has revealed that high doses of Omega-3 and Vitamin D are not effective in preventing sarcopenia.
Last month, a research team led by Anna Eggimann from the University of Bern’s Department of Geriatrics published their findings in The Journal of the American Geriatrics Society.
The study involved 1,940 adults aged 70 and older. Researchers divided participants into several groups and monitored their muscle mass over three years. Participants were instructed to take 2,000 IU of Vitamin D (a unit used to measure vitamin potency) and 1 gram of Omega-3 daily, along with performing strength and flexibility exercises for 30 minutes three times a week.
Results showed that none of the treatments significantly reduced the risk of sarcopenia. The control group had a 4.5% incidence rate, while those taking both Vitamin D and Omega-3 had 3.9%, and the Omega-3 plus exercise group had 3.3%.
All groups experienced muscle loss. The Omega-3 group saw a slight increase in muscle mass during the first year, but by year three, their muscle mass had decreased to levels similar to those of the other groups.
Eggimann concluded that healthy and active seniors do not require high-dose Vitamin D or Omega-3 supplements to prevent sarcopenia.
Sarcopenia is the age-related loss of muscle mass, strength, and function. While causes vary, the most common include low protein intake, lack of exercise, and poor workout techniques.
Insufficient intake and absorption of essential amino acids are significant factors. Hormonal changes associated with aging also significantly contribute.
Sarcopenia is diagnosed when muscle mass falls below 35.5 kg (78.3 lbs) in men and 20 kg (44.1 lbs) in women. It also has a walking speed of less than 0.8 m/s (2.6 ft/s).
Currently, the best ways to prevent sarcopenia are strength training and adequate protein intake. Seniors are advised to consume 1 to 1.2 grams of protein per kilogram (0.45 to 0.54 grams per pound) of body weight. Gradually increasing workout intensity with heavier weights is crucial for building strength.
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