Supplement Combo May Slow Age-Related Muscle Strength Decrease
After age 50, our muscle strength decreases every year, making it important to build strength and endurance through strength training. A recent study suggests that supplements containing astaxanthin, vitamin E tocotrienol, and zinc, in combination with exercise, may help increase muscle strength in mature adults.
Participants in the study included 42 people between the ages of 65 and 82. They were given either a supplement containing 12 mg of astaxanthin, 10 mg of tocotreniol, and 6 mg of zinc or a placebo for one month before starting a three month exercise training, in combination with their intervention.
At the conclusion of the study, the researchers noted improvements in endurance during interval walking exercise on an incline treadmill in both groups. They also noticed an increase in distance covered in six minutes.
In the supplement group alone, they noted significant increases in maximal voluntary force (14%), muscle size (2.7%), and specific force (12%).
Researchers from the University of Washington led the study. It was published on September 26, 2018, in the Journal of Cachexia, Sarcopenia and Muscle.
Astaxanthin is a carotenoid found in red-colored vegetables and fruits. If you’re looking to increase your dietary intake of astaxanthin, consider consuming more salmon, rainbow trout, krill, and red-pigmented vegetables and fruits.
Tocotrienols are one of the eight forms of vitamin E. Foods with tocotrienols include barley, rye, and palm oil.
The human body cannot make zinc, so it’s important to get it from food and supplement sources. Zinc can be found in many foods, including oysters, beef, crab, fortified cereals, lobster, beans, yogurt, nuts, milk, chicken, cheese, and oatmeal.