What Is Sarcopenia?

Sarcopenia is a disease marked by muscle loss — both quantity and quality of muscle. It can lead to physical disability, increasing the risk of falls and resulting in poor quality of life. Although sarcopenia can occur earlier in life, it’s often associated with older adults. Sarcopenia is complex and can be influenced by poor nutrition, inflammation, inadequate physical activity and dental or oral problems. Low vitamin D, poor blood flow, hormonal changes, and insulin resistance or diabetes may play a role in sarcopenia, too.

Nutrition and physical activity may help to reduce the risk of developing sarcopenia or help in managing it. Studies show that the most effective treatment for sarcopenia is supervised physical activity and muscle-strengthening exercises. However, muscle health depends on adequate nutrition.

Nutrition Recommendations

To help prevent and treat sarcopenia, it's critical to get enough calories and protein. This can be particularly challenging for aging adults. Reduced food and nutrient intake is common in this population. While research is looking at the role of specific foods, the following nutrients are important components of a general healthy diet.

Protein

Currently, it is unclear which foods and eating patterns are best for preventing and treating sarcopenia, but protein plays a critical role in creating and maintaining muscle mass. However, it’s not clear exactly how much protein is needed for people with sarcopenia. Research suggests some older adults may have higher protein needs. Protein supplements (such as whey) and specific amino acids (the building blocks of protein) may be helpful. These can contribute to preserving muscle mass or improving physical performance when combined with muscle-strengthening activities.

Vitamins and Minerals

There are several vitamins and minerals that may play a role in muscle health for people with sarcopenia. These include:

• Vitamins B, C, D and E
• Calcium, magnesium, phosphorus, zinc and selenium

It’s unclear how effective these nutrients are in treating sarcopenia. However, vitamin D has been studied the most in relation to muscle mass and function, partly due to an increased risk of deficiency in older adults.

Omega-3 Fatty Acids

Inflammation may play a role in the development of sarcopenia. Studies have tried to evaluate the role of anti-inflammatory omega-3 fatty acids on sarcopenia. However, the connection is unclear. Regardless, foods providing omega-3 fatty acids are healthy choices. Omega-3 fatty acids are found in fatty fish and some nuts and seeds such as walnuts, chia, hemp and flax.

Supplements

Research has looked at different protein supplements, including those combined with vitamin D and calcium, alongside physical activity. However, it’s challenging to determine if this would benefit people with sarcopenia. Before considering any type of supplement, be sure to consult your health care team.

Physical Activity and Sarcopenia

For people at risk of or living with sarcopenia, physical activity can help improve muscle mass as well as strength and function. Muscle mass peaks between ages 30 and 35 and naturally declines as people age. Certain activities have been shown to slow down the rate of muscle loss. These include high- and low-intensity muscle-strengthening exercises, balance activities and walking.

Your Sarcopenia Care Team

Sarcopenia can significantly reduce a person’s quality of life and ability to do the things they enjoy. Make sure to meet with your physician annually. Anyone 65 years or older should discuss sarcopenia with their health care provider. Primary care visits should include routine screening and a long-term management strategy.

Because multiple factors likely play a role in sarcopenia, people at risk of or diagnosed with this condition should also consider nutrition and physical activity, as well as overall health, as part of a holistic treatment plan.

Registered dietitian nutritionists (RDNs) can provide specialized care and personalized nutrition counseling. An RDN also can help patients with sarcopenia meet calorie, protein and nutrient needs.

Working with other health care providers, such as a physical therapist, may be helpful. Physical therapists can help patients add muscle-strengthening exercises into their daily routine. If you or someone you know is at risk of or have been diagnosed with sarcopenia, be sure to reach out to your medical team.