Health Hotline Magazine | May 2022

Another option is a multi-amino acid supplement containing the nine essential amino acids. Studies have found that amino acid supplements stimulate muscle production in both older and younger subjects. One study of older adults found that daily multi amino acid supplements led to significant increases in muscle and strength after as little as six months. EPA & DHA. The omega-3 fats EPA and DHA are well known for their cardiovascular and brain-health benefits and they may also protect against muscle loss. Research is finding that these omega-3s can increase muscle size and strength in healthy older people, as well as reducing the loss of muscle mass. It appears that EPA and DHA are incorporated into muscle cells where they can enhance muscle protein synthesis, decrease muscle breakdown, and improve muscle cell mitochondrial function. One study including healthy older men and women (60 to 85 years) found that six months of supplementing 1.8 grams of EPA and 1.5 grams of DHA lead to a significant increase in lean muscle mass and gains in muscle volume and strength. The study authors concluded that, “Fish oil-derived n-3 PUFA [omega-3] therapy slows the

normal decline in muscle mass and function in older adults and should be considered a therapeutic approach for preventing sarcopenia and maintaining physical independence in older adults.” Other nutrients to consider for maintaining muscle health include vitamin D , which plays an important role in maintaining muscle strength and preventing falls in older people; collagen peptides , which can help increase muscle strength in older people; and the Ayurvedic herb shatavari , which may improve muscle function in postmenopausal women. In addition to creating a bone and muscle health supplement routine, it is critical to eat a nutrient-dense diet that includes plenty of quality protein (such as 100% grassfed meat and dairy products from pastured animals, wild-caught fish, and nuts) as well as healthy fats (such as butter from grassfed cows, olive oil, coconut oil, and avocados). And maybe most importantly of all—regular physical movement, because after all, if you want to keep on moving… you have to keep moving!

Build &Maintain: Healthy Muscle Mass From around age 30 onward, we begin to lose 3 to 8 percent of muscle mass each decade. Loss of muscle mass and strength can lead to frailty, falls, and broken bones— and is one of the leading causes of loss of mobility and independence in older adults. These supplements have been shown to maintain muscle synthesis and reduce muscle loss related to aging. Branched-chain amino acids (BCAAs). BCAAs are a group of amino acids— leucine, isoleucine, and valine—that are essential for muscle growth and suppressing the breakdown of muscle. L-leucine in particular plays a central role in muscle production. One study found that L-leucine supplements, combined with protein, helped increase muscle production in older men (average age 75) almost to the same level as in young men (average age 20). Whey protein is one of the best sources of BCAAs, particularly leucine, and is quickly absorbed and utilized by the muscles, giving them the nutrients they need to stop muscle breakdown and shift to growth and repair.

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One study including healthy older men and women (60 to 85 years) found that six months of supplementing EPA and DHA lead to a signif icant increase in lean muscle mass and gains in muscle volume and strength.

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