Could antioxidant-rich foods be the solution to defeating sarcopenia?

(Moreno et al., 2022)

Sarcopenia, the age-related decline in muscle size and strength, is a widespread issue among older adults. It can be caused by various factors, including poor nutrition, physical inactivity, genetics, and hormonal changes. Researchers have also found that the production of reactive oxygen species in muscle tissue may contribute to the loss of muscle mass and function as we age. If this hypothesis is correct, consuming antioxidant-rich foods and supplements may help slow the progression of sarcopenia.

This systematic review and meta-analysis examined the link between consuming antioxidant-rich foods and supplements and the development of sarcopenia in middle-aged and older adults (ages 50 and above). The researchers defined antioxidant-rich foods as nuts, seeds, fruits, vegetables, beans, tea, cacao, and oils and antioxidant supplements as vitamin C, vitamin E, resveratrol, magnesium oxide, and carotenoids (used individually or in combination). 

The systematic review included 19 cohort and cross-sectional studies and nine randomized controlled trials measuring muscle strength, function, and physical function as indicators of sarcopenia. The meta-analysis included four randomized controlled trials and evaluated handgrip strength and time to complete five chair stands as outcomes. The duration of the interventions ranged from 3 to 6 months. The researchers also assessed the quality and risk of bias of all included studies.”

Consumption of antioxidant-rich foods was associated with better sarcopenia outcomes, including higher muscle mass and strength. However, the randomized controlled trials (RCTs) did not find a causal relationship between higher antioxidant intake and increased muscle mass and strength. The meta-analysis of 4 RCTs did find that antioxidant supplements increased handgrip strength by 1.02 kilograms and improved time to complete 5 chair stands by 1.1 seconds. The quality of the observational studies was generally high to medium, but the RCTs had a high or medium risk of bias, with only 2 having a low risk of bias.

Based on the results of their meta-analysis, the researchers made the following recommendations to improve muscle strength and physical function: 

(1) combined supplementation with vitamin E (218 mg/day), vitamin D (1,404 IU/day), and protein (44 g/day),

(2) supplementation with magnesium oxide (900 mg/day), 

(3) consumption of tea catechins (540 mg/day), and 

(4) Consumption of 5 portions of fruits and vegetables per day.”

Reference:

Besora-Moreno M, Llauradó E, Valls RM, Tarro L, Pedret A, Solà R. Antioxidant-rich foods, antioxidant supplements, and sarcopenia in old-young adults ≥55 years old: A systematic review and meta-analysis of observational studies and randomized controlled trials. Clin Nutr. 2022 Oct;41(10):2308-2324. doi: 10.1016/j.clnu.2022.07.035. Epub 2022 Aug 17. PMID: 36099667.