New research shows that vitamin C could help over 50s retain muscle mass in later life. The study shows that older people who eat plenty of vitamin C — commonly found in citrus fruits, berries and vegetables — have the best skeletal muscle mass.
According to a new study by the University of East Anglia (UEA), Vitamin C could be the key to maintaining better skeletal muscle mass in later life.
People over 50 lose up to one percent of their skeletal muscle mass each year, leading to sarcopenia, frailty, and reduced quality of life. However, the research shows that older people who consume a lot of Vitamin C have better skeletal muscle mass.
The study, which analyzed data from more than 13,000 people aged between 42-82 years, found that people with the highest amounts of Vitamin C in their diet or blood had the greatest estimated skeletal muscle mass compared to those with the lowest amounts.
The researchers believe that Vitamin C helps defend the cells and tissues that make up the body from harmful free radicals, which can otherwise contribute to the destruction of muscle, thus speeding up age-related decline.
To improve muscle health in later life, it is suggested to increase intake of Vitamin C. The vitamin is readily available in fruits and vegetables, or supplements, making it relatively straightforward to improve intake. However, nearly 60 percent of men and 50 percent of women participants in the study were not consuming as much Vitamin C as they should, according to the European Food Safety Agency recommendations. Eating a citrus fruit, such as an orange, each day and having a vegetable side to a meal should be sufficient for most people.
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