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2024
Calcium, Vitamin D, Protein, Testosterone and Resistance Training Improve Strength, Quality of Life in Older Men

Calcium, Vitamin D, Protein, Testosterone and Resistance Training Improve Strength, Quality of Life in Older Men

Combining the nutrients calcium, vitamin D and protein with the hormone testosterone and a 16-week progressive resistance training program resulted in physical improvements and better quality of life among a group of older men in comparison with men who received testosterone alone, resistance training plus the nutrients, or none of these interventions.

During the 20-week study, men who took these nutrients along with testosterone and participated in strength training had the biggest improvements in:

Muscle strength
Quality of life
Performance in a 30-second chair stand test
Heart rate variability

The randomized, double-blind trial involved 148 men with a median age of 77 years who had testosterone levels of less than 375 nanograms per deciliter (ng/dL), were at increased risk of falling but able to walk with or without the use of assistive devices, and who had other indicators of diminished strength.

The findings were reported June 18, 2024, in the Journal of Cachexia, Sarcopenia and Muscle.¹

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Apply What You’ve Learned: Sarcopenia

Sarcopenia refers to a general decline in muscle mass associated with aging. Sarcopenia can lead to frailty, falls, diminished quality of life and premature mortality.
Sarcopenia may also lead to reduced exercise capacity, which contributes to further muscle loss since exercise helps prevent and slow the condition’s progression. Experts recommend resistance exercise because it helps build muscle.^2,3
People with sarcopenia may also experience bone loss. Along with exercise, calcium and vitamin D may contribute to healthy bone density.⁴
Optimal protein intake is needed to maintain muscle mass.⁵ Modern professional recommendations for protein intake for physically active individuals are 1.0 to 2.0 grams per kilogram body weight per day.^5,6 (A kilogram equals approximately 2.2 pounds.)

References

Midttun M et al. J Cachexia Sarcopenia Muscle. 2024 Jun 18.
Hurst C et al. Age Ageing. 2022 Feb; 51(2): afac003.
Shen Y et al. J Cachexia Sarcopenia Muscle. 2023 Jun;14(3):1199-1211.
Vilaca T et al. Lancet Diabetes Endocrinol. 2022 Apr;10(4):273-283.
Zhang J et al. J Agric Food Chem. 2020 Apr 8;68(14):4098-4108.
Carbone J et al. Nutrients. 2019 May; 11(5): 1136.

Featured Life Extension Magazine® Article

As We See It: Difficult Cancer Treatment Choices
By William Faloon

Women with metastatic breast cancer face treatments that can dramatically impact their quality of life. Mastectomy, chemotherapy, radiation and aromatase inhibitor or selective estrogen receptor modulator drugs may improve cancer survival but have potentially severe side effects.

Many women are unaware that their risk of developing breast cancer can be lowered by lifestyle factors. In addition to knowing one’s personal risk of breast cancer and scheduling regular screening, preventive recommendations include maintaining a healthy weight, engaging in 150-300 minutes per week of moderate-intensity exercise or 75-150 minutes per week of vigorous-intensity exercise, consuming a variety of fruit, vegetables and whole grains, limiting the consumption of red and processed meat, fast food, highly processed food, sugar-sweetened beverages and alcohol, and not smoking.

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