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Study Recommends Three Nutritional Supplements to Help Preserve Muscle Mass

Muscle mass typically starts to decline around the age of 40 and progresses more rapidly between the ages of 60 and 70. This is known as sarcopenia and results in a loss of muscle strength and reduced physical performance. A new study recommends supplementation with leucine, l-carnitine, and HMB for mature adults to help protect against loss of muscle mass.

For their study, researchers with the Asian Working Group for Sarcopenia used data from over 50 clinical trials and studies. They all evaluated the role of nutrition in muscle health in adults over the age of 60.

Based on their findings, the researchers recommended a daily protein intake of 1g/kg of body weight for healthy mature adults and 1.2g/kg for mature adults with sarcopenia or frailty. For adults whose dietary protein intake does not meet the recommended levels, they recommended supplementation with leucine, l-carnitine, or HMB. They further recommended that nutritional supplementation be paired with an exercise regimen.

In addition, they recommended oral vitamin D supplementation of 800 to 1,000 IU’s for mature adults at risk of sarcopenia.

The study was published online ahead of print on March 20, 2022 in the Journal of Cachexia, Sarcopenia and Muscle.

Higher intake of leucine was found to help mature adults preserve muscle mass in a previous study.

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