Nutrients for Preventing Frailty

Starting around age 40, we lose roughly 8% of muscle mass per decade. After age 70, muscle mass decreases by about 15% per decade.¹

This drastic decline in muscle mass is called sarcopenia. It increases the risk for falls and fractures, hospitalization,² and disability.^3,4

Eventually, frailty can set in, which speeds up passage on the road to lost independence and early death.⁵

Two nutrients have been shown to head off sarcopenia and frailty by rebuilding lost muscle mass in aging adults.

These can be added to a protein-sufficient diet or protein supplements that contain body-mass-building amino acids.

Maintained Muscle Mass

Beta-hydroxy beta-methylbutyrate, or HMB, is a compound created during metabolism of the amino acid leucine.⁶

HMB helps decrease muscle breakdown (called catabolism) and increase muscle buildup (anabolism).^7-11

HMB levels decline with age, a drop that correlates with diminished muscle mass and strength.¹²

A 2015 meta-analysis found that oral intake of HMB preserved muscle mass in older adults and may help prevent muscle atrophy.¹³

One study showed that HMB intake could even preserve lean body mass in the face of sustained bed rest, a powerful stimulus for sarcopenia.¹⁴

Improved Exercise Results

HMB has also been shown to help boost lean body mass when used with resistance training.^15,16

In one study, a group of 70-year-olds participated in a resistance training exercise program five days a week. During that time, they took one gram of HMB or a placebo three times a day.¹⁵

After eight weeks, those taking HMB had an increase in lean body mass of 1.76 pounds, while placebo recipients lost 0.44 pounds—despite exercising five days a week.

This study showed that HMB can augment strength training in older adults.

Vitamin D3 can complement that action by further enhancing muscle strength.

Vitamin D3 Boosts Strength

Sarcopenia, associated with problems with balance and gait, adds to the risk of falling and fractures in older individuals.¹⁷

Vitamin D3 intake improves muscle strength and performance.^18,19

Studies show that it’s possible to increase muscle strength simply by boosting vitamin D levels.

A controlled trial of 160 postmenopausal women, aged 50-65, found that supplemental vitamin D3 provided significant protection against sarcopenia, as evidenced by an increase in muscle strength and control of progressive loss of muscle mass in the treatment group.²⁰ Falls can happen because of inadequate muscle mass and poor coordination or balance.²¹

Vitamin D3 shows promise for combatting both factors.

Researchers assigned women to receive either 1,000 IU/day of vitamin D3 or a placebo. After nine months, those who took vitamin D had a 25.3% increase in leg muscle strength, while women in the placebo group lost 6.8% of their lean mass.²⁰

A meta-analysis of clinical studies suggests that adequate intake of vitamin D not only preserves but also improves muscle strength.¹⁸ That’s an important finding, since loss of overall muscle strength can increase the risk of mortality.²²

The greatest benefits were seen in those who had the lowest vitamin D levels at the beginning of the study (less than 12 ng/mL) and in older subjects.

Other studies have found that increased vitamin D intake in deficient elderly adults led to improved balance and a decreased risk of falls.²³

Summary

HMB and vitamin D have been shown to combat sarcopenia and help prevent frailty by maintaining and boosting muscle mass and performance.

HMB contributes to improvements in strength and lean muscle mass, while vitamin D3 helps boost muscle strength and improve balance.

A combination of HMB and vitamin D3, along with adequate protein intake, may help maintain optimal muscle mass, strength, and function well into older 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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