Vitamin C could be the key to better muscles in later life, according to research from the University of East Anglia (UEA) in the United Kingdom.
A study published on Aug 27 (2020) in the Journal of Nutrition shows that older people who eat plenty of vitamin C, commonly found in citrus fruits, berries and vegetables, have the best skeletal muscle mass.
This is important as people tend to lose skeletal muscle mass as they get older, leading to sarcopenia (a condition characterised by loss of skeletal muscle mass and function), frailty and reduced quality of life.
Lead researcher Prof Ailsa Welch from the university’s Norwich Medical School says: “As people age, they lose skeletal muscle mass and strength.
“People over 50 lose up to 1% of their skeletal muscle mass each year, and this loss is thought to affect more than 50 million people worldwide.
“It’s a big problem because it can lead to frailty and other poor outcomes such as sarcopenia, physical disability, type 2 diabetes, reduced quality of life and death.”
She adds: “We know that vitamin C consumption is linked with skeletal muscle mass.
“It helps defend the cells and tissues that make up the body from potentially harmful free radical substances.
“Unopposed, these free radicals can contribute to the destruction of muscle, thus speeding up age-related decline.”
She notes however, that few studies to date have investigated the importance of vitamin C intake for older people.
“We wanted to find out whether people eating more vitamin C had more muscle mass than other people,” she says.
The research team studied data from more than 13,000 people aged between 42 to 82 years, who are taking part in the Epic (European Prospective Investigation into Cancer and Nutrition) Norfolk Study.
Their skeletal muscle mass was calculated and their vitamin C intakes analysed from a seven-day food diary.
The amount of vitamin C in their blood was also examined.
Researcher Dr Richard Hayhoe says: “We studied a large sample of older Norfolk residents and 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.
“We are very excited by our findings as they suggest that dietary vitamin C is important for muscle health in older men and women, and may be useful for preventing age-related muscle loss.
“This is particularly significant as vitamin C is readily available in fruits and vegetables, or supplements, so improving intake of this vitamin is relatively straightforward.
“We found that nearly 60% of men and 50% of women participants were not consuming as much vitamin C as they should, according to the European Food Safety Agency recommendations.
“We’re not talking about people needing mega doses.
“Eating a citrus fruit, such as an orange, each day and having a…