Fight Back Against Age-Related Muscle Loss and Fraility

Starting at around age 40, we typically lose about 8% of muscle mass every decade. This rate tends to accelerate to 15% per decade after age 70.¹

This gradual deterioration in muscle mass and strength is called sarcopenia, and it increases the risk of fractures, falls, and hospitalization.²

Sarcopenia may contribute to frailty.^3,4

As many as 15% of older adults over 65 are estimated to be affected by frailty, and 45% are in the early stages.⁵ Sarcopenia and frailty are both age-related and often occur together.

Together these conditions increase the risk of disability and death.^6-8

Two nutrients have been clinically shown to protect against muscle mass loss and a decline in strength in aging adults.

In clinical trials HMB (beta-hydroxy beta-methylbutyrate) has been shown to preserve muscle mass,^9-12 function,^13,14 enhance strength,^11-14 and increase lean muscle,^11,12,14,15 especially in advancing age.

Vitamin D3 supports muscle strength^16,17 and decreases the risk of falls.^18-22

Combining HMB and vitamin D3 with exercise and ample protein may help prevent muscle loss and restore muscle mass at any age, reducing risk for sarcopenia and frailty.

HMB Preserves Muscle Mass

HMB is a promising nutrient for maintaining muscle mass, preventing muscle wasting (atrophy), and improving strength, particularly in aging adults.

It is a compound created during metabolism of the amino acid leucine.

HMB levels naturally decline with age,²³ which correlates with diminished lean muscle mass and strength.^23-25

HMB helps decrease muscle breakdown (called catabolism) and increase muscle buildup (anabolism).^11,26 It also lowers inflammation and inflammatory mediators, which can contribute to sarcopenia.¹⁴

In a randomized controlled trial, healthy older subjects were given 1,500 mg of HMB or a placebo twice daily, starting five days prior to 10 days of complete bedrest. Prolonged bedrest is a powerful inducer of sarcopenia.

Those taking HMB preserved the muscle mass they had at the start of the study, while the placebo group experienced a significant decline in the total lean body mass.²⁷

In a review of several clinical studies, HMB combined with protein helped prevent a decline in muscle strength and functioning in older adults in a variety of circumstances, including during rehabilitation or recovery from hospitalization.⁹

HMB With Exercise

Several studies have shown that HMB combined with exercise is especially effective in preserving muscle mass and enhancing strength.^{9,11,13,14,28}

A systematic review and meta-analysis of seven randomized controlled trials conducted with adults aged 65 and older found that taking HMB alone preserved muscle mass and significantly increased it in the intervention group.¹⁰

A randomized, placebo-controlled clinical trial in older individuals with sarcopenia concluded that when combined with twice-a-week exercise, HMB supplementation resulted in significantly improved muscle strength, physical performance, and muscle quality after 12 weeks.¹⁴

Another systematic review of three randomized controlled trials reported that HMB supplementation improves lean muscle mass and preserves muscle strength and function in older people with sarcopenia or frailty.²⁹

Another review of 18 human studies reported that HMB intake led to a reduction of muscle damage and improvements in muscle growth, strength, aerobic performance, fatigue resistance, and regenerative capacity.¹¹

When the focus was narrowed to studies with at least three weeks of resistance training, HMB use also resulted in increased lean mass and strength.¹¹

In one randomized placebo-controlled trial, a group of 70-year-olds participated in resistance training five days a week for eight weeks and received either 3,000 mg daily of HMB or a placebo, in divided doses. Those taking HMB had a decrease in body fat percentage and an increase in lean body mass of 1.76 pounds. By contrast, placebo recipients lost 0.44 pounds.²⁸

These studies provide convincing evidence that HMB combined with exercise can enhance muscle mass and strength, mitigate muscle atrophy related to inactivity and aging, and reduce body fat.

Vitamin D3 Decreases Fall Risk

Loss of muscle mass in older adults increases the risk of falls and fractures.2 By increasing muscle strength and performance,^16,17 vitamin D3 can help reduce that risk.^18-22

The activated form of vitamin D interacts with the receptors present in muscle cells and supports mechanisms that are crucial for muscle function and metabolism. Vitamin D deficiency may lead to falls, particularly in elderly populations.³⁰

In a systematic review and meta-analysis of 30 randomized, controlled trials involving 5,615 individuals (average age 61 years), vitamin D intake had a positive effect on improving muscle strength, especially in those who were deficient.¹⁶

A randomized, placebo-controlled trial in 160 postmenopausal women, with a history of falling found that taking 1,000 IU of vitamin D3 per day increased muscle leg strength by a substantial 25.3% and preserved lean mass. Women in the placebo group lost 6.8% of their lean mass.¹⁷

What You Need To Know

Maintain Muscles in Older Age

• Sarcopenia, age-related muscle loss, leads to increased risk of falls, fractures, hospitalization, and frailty.
• The compound HMB (beta-hydroxy beta-methylbutyrate) preserves muscle mass and lean tissue, prevents muscle atrophy, and boosts muscle strength. In clinical studies, it prevents muscle loss even during bedrest.
• Vitamin D3 intake improves muscle strength and exercise performance and can decrease the risk of falls.
• A combination of HMB and vitamin D3, along with adequate protein and exercise, can support and preserve aging muscle tissue to help prevent sarcopenia and frailty.

These results suggest that increased strength and lean mass as a result of vitamin D supplementation may help reduce the risk of sarcopenia, falls, and frailty.

Combined Effects

Given all this encouraging research, scientists decided to investigate the effects of calcium beta-hydroxy-beta-methylbutyrate (HMB) and vitamin D3 supplementation on muscle function and strength. In a double-blind trial in adults over age 60, all of whom had insufficient baseline vitamin D, participants were randomized into four groups:

• Control + no exercise
• HMB + Vitamin D + no exercise
• Control + exercise
• HMB + Vitamin D + exercise

After 12 months of intervention, the study concluded that HMB and vitamin D3 supplementation can enhance muscle strength and physical functionality in older adults, even without resistance training.³¹

Addressing Root Causes of Sarcopenia

HMB and vitamin D3 have been shown to help mitigate the primary factors that contribute to sarcopenia including:

• HMB has been shown to have muscle-building properties,^11,26 and vitamin D promotes muscle protein synthesis.³²
• Low levels of Vitamin D are associated with low sex hormones (a decline in sex hormones is associated with reduced muscle mass), suggesting a possible role for vitamin D in maintaining hormone levels.33
• Falling numbers and activity of mitochondria greatly contribute to sarcopenia.³⁴ Vitamin D3 signaling improves mitochondrial function and dynamics, which can increase muscle strength.³⁵
• Vitamin D3 acts as an immune-modulating hormone that can support balanced immune and inflammatory responses.^32,36

These and other actions can help prevent muscle loss and maintain strength well into older age.

Summary

HMB helps to preserve muscle mass, prevent muscle breakdown, and increase lean muscle.

Vitamin D3 enhances muscle strength and performance and decreases the risk for falls.

Together, HMB and vitamin D3 may help prevent muscle loss, reducing risk for sarcopenia and frailty.

Along with adequate protein intake and exercise, these two nutrients can help maintain optimal muscle mass, strength, and function as we age.

If you have any questions on the scientific content of this article, please call a Life Extension Wellness Specialist at 1-866-864-3027.

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