How to Eat and Exercise to Prevent Age-Related Muscle Loss from Sarcopenia
4. Check Your Vitamin D Levels
If you’re deficient (your doctor can do a simple blood test) consider upping your daily intake with a supplement, suggests Elena Volpi, M.D., Ph.D., director of the Claude D. Pepper Older Americans Independence Center at the University of Texas Medical Branch at Galveston. A recent review of studies found that getting adequate vitamin D helps with muscle protein synthesis and fights inflammation, both of which translate into better muscle strength, power and balance. Note: Usually supplements are meant to be a nutritional safety net. But as you age, your body becomes less able to make vitamin D through sun exposure (it takes four times as long in people over 60), and it’s tough to get enough through diet—so popping a pill may be optimal in this case.