Vitamin C may be the key to maintaining muscle mass as you age
1. Maintaining the level of vitamin C with age can be fundamental to preserve your muscle mass
2. age-related loss of muscle mass and leads to numerous problems, including physical disability and weakness.
3. Vitamin C has also been noted in another recent study of aging with its effects on improving bone health. Maintaining an adequate amount of vitamin C as you get older can have a significant impact on maintaining your muscle mass, according to a new study . Analyzing data from about 13,000 men and women in a large-scale European study on nutrition, the researchers looked at people aged 42 to 82 and compared the intake of vitamin C, also known as ascorbic acid, with food and skeletal muscle mass.
They found a positive Association between the two and concluded that paying closer attention to vitamin C intake, especially from food, may be beneficial for reducing age-related muscle loss.
More muscle, fewer problems according to the lead author of a recent study, Alice Welch , Ph. D., Professor of nutrition epidemiology, age-related loss of skeletal muscle Contributes to a number of serious problems .
"People over 50 lose up to 1 percent of their skeletal muscle mass every year, and that's a big problem," she says. "The interesting thing here is that vitamin C is readily available, and it can make a difference for many people as they age."
Loss of muscle mass causes problems such as:
· Increased bone fragility
· Disability
· Increased risk of type 2 diabetes
· General weakness · increased body fat
· A more sedentary lifestyle
Welch notes that vitamin C helps protect the body's cells and tissues from potentially harmful effects that can contribute to muscle breakdown if left unchecked.
Despite the abundance of supplements, as well as fruits and vegetables, vitamin C deficiency is common, especially in the elderly and low-income people, Welch said.
If vitamin C deficiency is particularly severe, it can lead to scurvy - a problem that is much less common now than when it affected malnourished sailors in the 18th century, but still exists. This type of severe substance deficiency can lead to anemia, fatigue, tooth loss, muscle pain, and fever.
What does this mean to you?
It is important to remember that regular exercise is crucial primarily for building and maintaining muscle mass. In addition to a healthy diet regimen that includes vitamin C, finding a consistent workout plan that works for you will bring many benefits as you age.
Another important advantage
In addition to muscle mass, vitamin C was also recently isolated in another meta-analysis related to aging, this time because of its role in bone health and especially in preventing osteoporosis.
The researchers also looked at analyses published between 2000 and 2020 related to vitamin C, antioxidants, bone metabolism, osteoporosis , and bone loss, a total of 66 studies. Based on their results, they concluded that vitamin C does have a beneficial effect on bone metabolism, which may later help prevent osteoporosis.
This is probably due to the fact that previous studies have shown that vitamin C has a positive effect on bone formation by stimulating collagen, and also leads to an increase in bone mineral density.
The vitamin is also used for the growth and repair of tissues, including tendons, ligaments, and blood vessels, and promotes iron absorption, which can play a role in creating overall strength and stability for both muscle mass and bone density.
Studies have shown that people with higher vitamin C intake have a lower risk of fractures, including hip fractures. "Adequate intake ensures that you improve bone formation and strength."
The most interesting thing here is that vitamin C is readily available, and it can make a difference for many people as they age.
- ALICE WELCH, PH. D.
How much should I consume?
The body does not produce vitamin C by itself and does not postpone it for later. This means that you need to get this particular vitamin from an external source.
The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men, but more of It is definitely not always better.
"Megadoses of vitamin C should be avoided, as they can do more harm than good," the scientists say. "The best approach would be to follow a well-balanced diet with an emphasis on vitamin C."
Foods rich in this vitamin include:
· Broccoli
· Brussels sprouts
· Cauliflower
· Red pepper
· Tomatoes
· Kiwi
· Lemons
· Strawberries
· Oranges
These foods not only increase your vitamin C intake, but also provide a variety of other vitamins and minerals, as well as fiber.
"Healthy aging implies a healthy diet," the scientists say. "Start by increasing the number of fruits and vegetables."
