Vitamin D & Omega-3s to Prevent Muscle Loss

Today let’s explore why vitamin D and omega fatty acids are important for muscle loss prevention.

Vitamin D
Recent studies have revealed that vitamin D levels are positively correlated with muscle mass, strength, and physical performance in older adults. A meta-analysis by Antoniak and Greig indicated an additive effect of resistance exercise and vitamin D3 supplementation improves muscle strength in older adults. Between 70-97% Canadians demonstrate vitamin D deficiency, this seems to indicate why it's difficult gain and maintain lean muscle mass.

Vitamin D is a fat-soluble vitamin that helps the body absorb and retain calcium and phosphorus, which are both critical for building bone density. Also, laboratory studies show that vitamin D can reduce cancer cell growth, help control infections and reduce inflammation.

Finding the right dose of Vitamin D can be tricky as if we get too much it can be toxic. Precision Nutrition (the amazing company I am a Nutrition Coach with) recommends 1,000-2,000 IU supplemental vitamin D daily. Or even better ask your Naturopathic doctor to check your blood levels and they will recommend the correct amount just right for your body.

Omega 3s
Omega fatty acids are also an important supplement for increase lean muscle mass. They're key to the structure of every cell wall you have. They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. Omega-3 fatty acids have been shown to increase protein synthesis, which is the process your body goes through when it turns the protein you eat into the fuel your muscles need to grow and stay strong.

Aim for 3-9 daily grams of total fish oil (about 1-3 grams of EPA + DHA) per day from a reputable supplement company.

Resources:
https://www.precisionnutrition.com/all-about-vitamin-d
https://www.precisionnutrition.com/all-about-fish-oil
https://pubmed.ncbi.nlm.nih.gov/20413135/