Nutritional strategies to boost muscle health as you age

Introduction

The global population of adults aged 65 years or older is expected to more than double by 2050, reaching an estimated 1.6 billion. While life expectancy has increased, healthspan has not kept pace, often resulting in a decade of poor health at the end of life. This demographic shift poses significant economic challenges due to increased health-care demands and decreased workforce participation.

Mitochondria and ageing skeletal muscle: use it or lose it

Ageing leads to a decline in cardiovascular fitness and muscle mass, largely due to decreases in mitochondrial content and function. Beyond energy production, mitochondria are crucial for calcium handling, iron-sulphur cluster synthesis, and DNA maintenance. Dysfunctional mitochondria turnover and increased ROS production are linked to muscle atrophy and reduced physical capacity in older adults.

Mitochondrial content and plasticity

Research shows varied effects of ageing on mitochondrial content in muscle, influenced by physical activity levels and exercise. Lifelong exercise appears to maintain mitochondrial function similar to that seen in younger individuals, suggesting that physical activity is key in mitigating age-related declines.

Mitochondrial bioenergetics and quality control

While some studies suggest a decrease in mitochondrial capacity with age, this is not a universal finding. Factors like physical activity and body composition play crucial roles. Moreover, exercise has been shown to preserve mitochondrial function, highlighting its importance in maintaining muscle health.

Targeting the mitochondria through supplements

Several supplements, including MitoQ, urolithin A, and omega-3 fatty acids, have shown promise in improving mitochondrial function and physical performance in older adults. These supplements interact with mitochondria to enhance biogenesis, reduce ROS emission, and improve mitochondrial quality control, potentially extending healthspan.

Conclusion

Both aerobic and strength-based exercise are crucial in reducing age-related declines in muscle health. However, for many older adults who are not meeting physical activity guidelines, supplements that target mitochondrial health offer a promising adjunct therapy. Continuing research into these interventions could further our understanding of how to best support healthy ageing.

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