Micronutrients & recovery
Vitamin D supplementation is indicated for older adults with low levels (<30 ng/mL) to combat sarcopenia, functional decline, and falls risk, with Vitamin D3 (cholecalciferol) being the preferred form.
If you are older, ask your doctor to check your Vitamin D levels. If they are low (below 30 ng/mL), supplementation is recommended to help prevent muscle loss and falls. Use Vitamin D3 (cholecalciferol) supplements, as they are more effective than D2. Sun exposure is often insufficient due to age-related skin changes.
a recent systematic review of vitamin D supplementation reports that supplementation may be indicated in those older people with low vitamin D levels to combat sarcopenia, functional decline, and falls risk... Many vitamin D supplements are being reformulated to contain vitamin D3 instead of vitamin D2
Why this rating
The paper cites a 'systematic review' and 'meta-analysis' indicating 'strong' evidence, but also states 'dosing, efficacy, and long-term safety... need to be elucidated'.
Source
Advantages of dietary, exercise-related, and therapeutic interventions to prevent and treat sarcopenia in adult patients: an update
Debra L. Waters · Clinical Interventions in Aging · 2010
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