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
DOI 10.2147/cia.s6920
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- Resistance training, particularly power training, is the most effective strategy to combat sarcopenia by improving muscle strength, power, and physical functioning, with power training showing greater improvements in power performance than strength training alone.Good
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