Prevent Muscle Loss: How Supplements Can Make a Difference
Maintaining muscle mass as we age is critical to staying healthy, strong, and independent. However, as we grow older, our bodies undergo natural changes that can lead to the gradual loss of muscle, a condition known as sarcopenia. While ageing is inevitable, losing muscle mass doesn’t have to be. You can naturally slow down or even prevent muscle loss with the right approach—combining physical activity, proper nutrition, and the right supplements.
Key Takeaway:
- Prevention of muscle loss requires a combination of lifestyle changes and supplements: Engaging in regular resistance training, maintaining a balanced diet, and incorporating targeted supplements like protein, creatine, vitamin D, and omega-3 fatty acids can help slow down or prevent muscle loss as you age.
- Hormonal changes, reduced activity, and decreased protein synthesis contribute to age-related muscle loss: A decline in key hormones such as testosterone and growth hormone, along with less physical activity and reduced protein synthesis, are primary factors in muscle deterioration.
- Supplements like NMN and CaHMB play a crucial role in combating muscle loss: NMN boosts NAD+ levels, supporting cellular energy and muscle function, while CaHMB helps prevent muscle protein breakdown and enhances muscle strength, especially in older adults.
Why Do People Lose Muscle Mass as They Age?
1. Hormonal Changes and Their Impact on Muscle Loss
One of the primary reasons people lose muscle mass as they age is due to hormonal changes. Key hormones such as testosterone and growth hormone, which are responsible for muscle protein synthesis, begin to decline as early as early 30s.
Testosterone is particularly important for men, but it plays a crucial role in women’s muscle health as well. As these hormones decrease, the body’s ability to build and repair muscle tissue diminishes, leading to gradual muscle atrophy.
2. Reduced Physical Activity and Sedentary Lifestyles
Another significant factor contributing to muscle loss is reduced physical activity. As people age, they may become less active due to various reasons—busy schedules, medical conditions, or a simple decline in energy levels.
This reduction in activity leads to a cycle where the muscles aren’t challenged regularly, causing them to weaken and shrink. Prolonged periods of inactivity, whether due to a sedentary lifestyle or bed rest after an illness or injury, can accelerate muscle loss, making it harder to regain strength later.
3. Decrease in Protein Synthesis
As we age, the rate of protein synthesis in the body decreases. Protein synthesis is the process by which cells build proteins, which are the building blocks of muscle tissue. With age, the body becomes less efficient at this process, meaning it doesn’t repair or regenerate muscle as effectively as it did in youth.
This decline in protein synthesis can lead to a net loss of muscle mass over time, especially if dietary protein intake is insufficient.
At What Age Does Muscle Loss Typically Start?
Early Onset of Muscle Loss (30s)
Although significant muscle loss doesn’t typically become noticeable until later in life, the process of muscle mass reduction can start as early as the 30s. In this phase, muscle loss is gradual and subtle, often going unnoticed for many years.
Most people may not feel any immediate impact in terms of strength or physical ability, but this is the critical time to start taking preventive measures. By the time people reach their 40s, they may have already begun to lose a small percentage of their muscle mass each year.
Accelerated Muscle Loss After Age 50
After age 50, the rate of muscle loss accelerates. Studies show that adults over the age of 50 lose approximately 1-2% of their muscle mass each year(Nofollow). This can increase to as much as 3% annually for those who are inactive.
The consequences of muscle loss become more apparent at this stage as it begins to affect strength, mobility, and overall quality of life. Preventing further muscle loss during this period becomes increasingly important to avoid physical limitations in later life.
Without engaging in strength training, individuals can experience a loss of up to 30%(Nofollow) of their muscle mass between the ages of 50 and 70, with the rate of muscle decline speeding up after 70. This muscle loss heightens the risk of developing osteoporosis, as well as increases the likelihood of falls and injuries.
How to Tell the Early Signs of Muscle Loss?
1. Physical Strength Decline
One of the first and most obvious signs of muscle loss is decreased physical strength. Once easy tasks, such as lifting groceries or climbing stairs, are now more difficult. Reduced grip strength, which is commonly used as an indicator of overall muscle strength, may also become apparent. This decline can often be subtle at first, but over time, the reduction in strength can significantly affect daily activities.
2.Changes in Mobility and Balance
As muscles weaken, it can become harder to maintain balance and coordination. You might find yourself feeling more unstable when walking or standing for long periods. A decrease in muscle mass, particularly in the lower body, can make movements like getting up from a chair or bending over more challenging. These changes in mobility can also increase the risk of falls, a major concern for older adults.
3. Noticeable Muscle Atrophy
Visible signs of muscle loss include a reduction in muscle tone and size. This atrophy is particularly noticeable in the arms and legs, where muscles may begin to look thinner or feel softer. Clothes fit looser around areas that previously had more muscle mass. While this change in appearance can be gradual, it is often a sign that muscle loss is occurring.
How Does CaHMB Supplementation Prevent Muscle Loss in Old Age?
Calcium beta-hydroxy-beta-methylbutyrate (CaHMB) is another supplement shown to improve muscle strength and function(Nofollow), especially in older adults. It has been found effective in slowing down muscle degradation and even enhancing muscle strength, thereby elevating the disability threshold in elderly individuals. By preventing the breakdown of muscle proteins, CaHMB allows older adults to maintain better physical function and mobility.
How Does NMN Boost Muscle Function by Elevating NAD+ Levels
Above graph use decline NAD with betmuscle color
Nicotinamide Mononucleotide (NMN) is a precursor to NAD+ (nicotinamide adenine dinucleotide), a molecule that plays a critical role in cellular energy production. As we age, NAD+ levels naturally decline, leading to reduced cellular function, including muscle deterioration. Supplementing NMN in your diet has been shown to increase NAD+ levels, which supports healthy ageing by sustaining muscle function and reducing the effects of muscle atrophy.
NMN Supplementation in Supporting Cellular Energy Production
- NMN supplementation increases NAD+ levels, promoting cellular energy production.
- NAD+ functions as a coenzyme in metabolic processes that convert nutrients into energy.
- Enhanced energy production fuels muscle repair and regeneration.
- Adequate cellular energy supports efficient muscle performance and faster recovery.
- Increased NAD+ helps muscles resist the negative effects of ageing(Link to our article).
How Other Supplements Can Prevent Muscle Loss?
As we age, maintaining muscle health becomes increasingly important. Proper nutrition and targeted supplementation can play a crucial role in preserving muscle mass, strength, and overall physical function. Below is a breakdown of key supplements that support muscle health and how they work to promote muscle maintenance and recovery:
Supplement | Key Benefit | How It Works |
Protein | Maintains and builds muscle mass | Provides essential building blocks (amino acids) for muscle synthesis(Nofollow); compensates for decreased protein synthesis with age |
Creatine | Supports muscle strength and energy | Increases ATP availability, enhancing muscle performance during high-intensity activities |
Vitamin D | Strengthens bones and muscles | Enhances calcium absorption for bone health, improves muscle function, and reduces the risk of sarcopenia |
Omega-3 Fatty Acids | Reduces inflammation and protects muscles | Anti-inflammatory properties help prevent muscle breakdown and support muscle repair |
Branched-Chain Amino Acids (BCAAs) | Prevents muscle breakdown and promotes recovery | Stimulates muscle protein synthesis, especially leucine, to prevent muscle breakdown and speed recovery |
1. Resistance Training and Strength Exercises
In addition to supplements, regular resistance training is one of the most effective ways to prevent muscle loss. Weight-bearing exercises, such as lifting weights, using resistance bands, or doing bodyweight exercises like squats and push-ups, challenge the muscles and stimulate growth. For older adults, strength training not only helps maintain muscle mass but also improves balance, coordination, and bone density, reducing the risk of falls and fractures.
2. Nutrition and Balanced Diet for Muscle Maintenance
While supplements can provide a convenient way to boost muscle health, they should complement, not replace, a well-rounded diet. A balanced diet rich in lean protein, healthy fats, and complex carbohydrates is crucial for muscle maintenance. Foods like chicken, fish, beans, quinoa, and leafy greens provide essential nutrients that help keep muscles strong and functional. Hydration is also key—staying hydrated supports muscle function and prevents cramping and fatigue.
3. Hydration and Muscle Health
Muscle tissue is largely water, so staying hydrated is essential for muscle function and recovery. Dehydration can lead to muscle cramps, weakness, and an increased risk of injury. Drinking enough water throughout the day helps support the body’s ability to repair and maintain muscle tissue, especially after physical activity.
Conclusion
Muscle loss may be a common part of the ageing process, but it is not inevitable. By understanding why muscle mass decreases with age and how to address it with the right combination of lifestyle changes and supplements, you can maintain muscle health for longer. Supplements like protein, creatine, vitamin D, omega-3 fatty acids, BCAAs, and collagen can support muscle retention, especially when paired with regular resistance training and a balanced diet.
Don’t let age dictate your strength and vitality. Combat muscle loss effectively with the powerful benefits of NMN supplements in Malaysia. Start your journey toward stronger muscles and a healthier you. Whether you’re looking to maintain your strength, enhance recovery, or prevent muscle degradation, we have the right solutions for you.