Sarcopenia Basics

This article is for anyone over the age of 30. This is this age when age-related muscle loss (sarcopenia) begins. It then accelerates after the age of 60.

The best time to begin reducing the effects of sarcopenia would be before the age of 60 but beginning to work on this is a good idea at age 70 or 80 and will still have benefit in most cases.

Probably Causes of Sarcopenia

Sarcopenia seems to be the result of:

• A reduction in nerve cell activity from the brain to your muscles
• Decrease in hormone levels
• Decrease in body's ability to assimilate protein
• Reduced calorie intake- (I am not sure I agree with this last one in cases I have seen)

It might seem obvious but reduced muscle strength and mass affects:

• Gait
• Balance
• Activities of Daily Living 

Muscle Mass and Strength Should Have Obvious Advantages

This means that as your muscle mass and strength decrease, just about every activity will become more and more of a problem for you. Your particular activity list will be somewhat unique to you but think of simple things like taking a shower, getting up from a sitting position, shopping etc. will get more and more difficult until you need help. If getting help for basic life isn't on your desired, to-do list, you will want to take some steps to slow this age-related, muscle strength decline.

Protein

You will want to make sure you are getting the protein you need. It is a good idea to add a scoop of a high-quality protein powder in a daily shake. I am going to recommend Vital Nutrients ProVeg - Organic Pea Protein as a good starting point.

Omega-3 Fatty Acids

Some studies have shown that having sufficient omega-3 fatty acids (EPA, DHA and others) is essential for maintaining muscle mass and function. 90% of the adults in the US get 500 mg/day or less of these essential fatty acids. Recommended doses from research studies are closer to 2,000 to 4,000 mg/day, that is 4 to 8x what most people are getting.

You will either be eating a lot of cold, water fishlike salmon or taking some supplements. We can recommend several sources for supplementation but over the years we have relied on Nordic Naturals ProOmega 2000.

Vitamin D

Vitamin D pops up in most of these blogs as a supplement that will help. And here we are again recommending it in the context of sarcopenia. Not only is Vitamin D important for so many systems that include cancer prevention and other immune function but is also necessary for maintain muscle mass as you age. Again, we have lots of options when it comes to quality Vitamin D but a good place to start is Pure Encapsulations Vitamin D 125 mcg (5000 IU).

Niacinamide

One more supplement should be recommended and that is niacinamide (also known as nicotinamide). NAD+ (nicotinamide adenine dinucleotide) is important in muscle energy pathways and tends to decline with age. Niacinamide and/ or nicotinamide riboside can help increase NAD+. Bottom line is that adding niacinamide to your routine will help reduce inflammation and increase muscle strength. Several great companies offer this supplement. Pure Encapsulations Niacinamide.

Hormones

Because a decrease in hormones is one of the causes of sarcopenia, it makes sense to take a look at some hormone therapy. Getting hormones right can take some effort so I won't spend a lot of time on that complex topic in this short summary. I recommend finding a knowledgeable doc who is working on life extension to explore your options. We do have some natural estrogens by Bezwecken but each case is different, and you will have to see what is most appropriate for you.

I have seen some good results with testosterone pellets for both men and women. Most practitioners prefer to use creams or injections, but the implantable pellet approach can be a great choice, again depending on your situation.

Just know that hormone levels will not only impact your muscle mass and strength but also the health of your brain and is often a factor in some types of dementia.

Exercise

The body is made for motion. Also, your brain depends on information from your body's movements for its own maintenance. I remember and older person (north of 90, I believe) who summed it up this way, "keep moving, don't hurt yourself". I can't say it any better. I remember taking my mother to the gym because she was convinced that she couldn't do anything after her 30-year bought with spinal injuries and 15 spinal operations. I showed her that she had at least 30 minutes of exercise that she could actually do with just a little bit of help on the exercise machines. I told her that if she uses what she can do, she will get even more function. I stand by that.

If you are already exercising, that is wonderful. If you aren't, begin with something simple and keep it up. It takes 3 months or so to make a new habit so keep it up and then after a few months add more. You might begin by walking and then add some floor exercises. Well, you get the idea.

Your muscles will need to be used to improve their mass and strength. No supplement will save you if you don't exercise.