Wellness Database: Strength
Muscle strength is improved by nutrition and through regular exercise. Nutrients such as Vitamin D and DHEA may improve muscle strength.
Vitamin D Improves Muscle Strength and Mobility
This randomized, double-blind controlled study demonstrates that older women benefit greatly from Vitamin D supplementation.
In a population-based, double-blind, randomized, placebo-controlled study involving 302 community-dwelling ambulant elderly women aged 70 to 90 years with serum 25-hydroxyvitamin D [25(OH)D] levels less than 24 ng/mL, results indicate that supplementation with vitamin D and calcium may improve lower limb muscle strength and mobility. The subjects were randomized to 1000 IU vitamin D2 + calcium citrate (1 g calcium) or placebo + calcium citrate daily for 12 months. In subjects in the lowest tertile of muscle strength and mobility, vitamin D supplementation was associated with improved muscle strength (hip extensor and adductors) and Timed Up and Go Test (TUAG) results (assessing muscle mobility). Thus, the authors of this study conclude, "Vitamin D therapy was observed to increase muscle function in those who were the weakest and slowest at baseline. Vitamin D should be given to people with insufficiency or deficiency to improve muscle strength and mobility."
Read more: http://www.ncbi.nlm.nih.gov/pubmed/21054285
DHEA Supplementation Combined With Exercise May Improve Muscle Strength
In a double-blind, randomized, placebo-controlled study involving 87 elderly women (mean age: 76.6 years), results indicate that DHEA (dehydroepiandrosterone) supplementation in combination with exercise may improve lower extremity strength and function. The women received calcium and cholecalciferol and participated in 90-minute twice-weekly exercise regimens, in addition to supplementation with DHEA (50 mg/d) or placebo for a period of 6 months. At intervention end, significant gains in lower extremity strength were observed in the DHEA group, along with improvement in Short Physical Performance Battery score, a composite
score that focuses on lower extremity function. Thus, the authors of this study conclude, "DHEA supplementation improved lower extremity strength and function in older, frail women involved in a gentle exercise program of chair aerobics or yoga."
"Dehydroepiandrosterone combined with exercise improves muscle strength and physical function in frail older women," Kenny AM, Burleson JA, et al, J Am Geriatr Soc, 2010; 58(9): 1707-14.
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Nutrients and Diet
Alpha Lipoic Acid Amino Acids Antioxidants Arginine Calcium Carnitine Carotene Chromium Picolinate Citrulline Coenzyme Q10 DHEA Fat Fiber Fruit and Vegetables Garlic Ginkgo Biloba Glucosamine Vegetarian Diet Green Tea Iron Lutein Lycopene Magnesium Mediterranean Diet Multivitamins Nitric Oxide Nuts Olives Omega 3 Fatty Acids Policosanols Polyphenols Pomegranate Probiotics Pycnogenol Red Yeast Rice Salt Saffron Selenium Soy Theanine Vitamin A Vitamin B Vitamin C Vitamin D Vitamin E Vitamin K White Tea Zinc