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New study shows Vitamin C is key in improving muscle mass amongst elderly
November 11, 2020
- With time, the strength and power in our skeletal muscles gradually declines, leading to a condition known as sarcopenia
- This condition affects more than 50 million elderly people worldwide; leading to health problems such as physical disabilities and type 2 diabetes
- A new research paper has shown that regular consumption of dietary vitamin C among the elderly could greatly improve their skeletal muscle mass
A new research study published on data collected from more than 13,000 men and women has shown that Vitamin C could help older adults retain or maintain their muscle mass. The study, carried out on the European Prospective Investigation into Cancer and Nutrition Norfolk cohort, analyzed individuals aged between 42-82 years.
Researchers used bioelectrical impedance analysis—a process through which tiny electrical signals are transmitted through the body—to calculate the present water and fat percentage. This helped the scientists determine the proportion of skeletal muscle in the body.
Participants were also required to indicate in a diary everything they consumed and drank over a period of 7 days. This was to help them accurately determine their total consumption of dietary vitamin C. Individuals were then classified into groups depending on their total intake of dietary vitamin C—ranging from low, medium, or high.
Vitamin C was also measured directly from the participants’ blood. In this manner, results submitted had a lesser potentiality to error as compared to the reporting diaries.
Other considerations during the statistical analysis were the participants’ physical activity, as well as their energy and protein consumption; which could have notable effects on skeletal muscle mass.
By the end of the study, researchers found that those who had consumed the highest amounts of vitamin C exhibited the greatest increase in muscle mass. The biggest indicator was especially in women; where those with the most vitamin C consumption had a muscle mass 3% greater than those with a low vitamin C intake. While the difference may appear small on paper, it is clinically relevant; considering the fact that most people are estimated to lose about 1% of their muscle mass every year once they reach the age of 50.
A similar outcome was observed in participants slightly below and above the age of 65; indicating that vitamin C could be extremely vital for both the middle-aged and the elderly. The findings were also supported by the fact that those with healthy levels of blood vitamin C exhibited greater muscle mass than those with lower levels.
A previous study, which further compliments this study, showed that older women who consumed vitamin C not only exhibited greater muscle mass, but were much stronger and had better leg functioning. The study also discovered that about 60% of men and 50% of women who participated, were initially not consuming sufficient amounts of vitamin C prior to the analysis. Indeed, this insufficiency of vegetables and fruits in their diet indicated a serious implication on muscle health from a population standpoint.
Because vitamin C is readily available in fruits and vegetables, eating more should be a priority for people of all ages. However, if it is not possible to access these food groups, then supplements could serve as a viable alternative.
Consequently, the study’s new findings build on the idea that optimal nutrition could be vital in minimizing muscle decline among the elderly. The study therefore encourages individuals of all ages to follow the recommended eating guidelines and consume a wide variety of fruits and vegetables every day; not only for general health but to protect their muscles.
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