Throughout my professional life, I have connected with countless people throughout various phases of their vitamin D journey. We frequently counselled elderly individuals trying to lose weight and exercise. However, many struggle with fatigue, decreased muscle strength, and aches and pains.
How aging affects muscle strength
Let’s talk about a few common side effects of aging: weight gain, muscle loss (sarcopenia) and vitamin D deficiency.
Our muscles play a crucial role in keeping elderly individuals mobile by reducing the risk of falls and fractures and supporting their ability to carry out important activities of daily living. However, as we age, some muscle loss naturally occurs. This often results in decreased physical activity, weaker bones, reduced muscle mass and sometimes weight gain.
To further compound this relationship, both overweight (25 and 29.9 kg/m2) and elderly individuals are at an increased risk for vitamin D deficiency. This knowledge recently prompted researchers to evaluate whether a combination of vitamin D status and body weight may impact muscle function in postmenopausal women.
Research on vitamin D & and muscle strength among those with osteoporosis
A total of 368 women who were receiving care at an outpatient clinic for osteoporosis management were included in the analysis. They followed the participants over a period of 36 months.
The women were separated into four groups based on weight and vitamin D status. Researchers measured the participants hand grip strength and physical performance, comparing participants lean muscle mass of their limbs to their BMI.
Here is what they found:
- The researcher included a total of 95 women in group one, 90 in group two, 96 in group three and 87 in group four.
- Those in group three experienced a highly elevated risk of reduced muscle mass (OR 5.70; p < 0.001); strength (OR 12.05; p < 0.001) and performance (OR 5.84; p < 0.001), compared to controls.
- Group one experienced an increased risk of reduced muscle strength (OR 7.30; p < 0.001) and physical performance (OR 3.16; p < 0.001) compared to group four.
These findings add to the mounting evidence regarding vitamin D’s role in supporting muscle strength and physical performance among the elderly.
Are you getting enough vitamin D?
There are two primary ways you can meet your vitamin D requirements: brief, daily, full-body sun exposure when your shadow is shorter than you are tall, or supplementing with 5,000-10,000 IU (125 – 250 mcg) vitamin D3/day. If you receive regular sun exposure, the only time you need a supplement is on the days you are unable to sunbathe.
People often stop supplementing with vitamin D once they reach ideal D levels. This is a common mistake that leads to recurring deficiency.
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