“If you lose muscle strength with age, you should take vitamin D”

• 3205 men and women over 50 years of age follow-up for 4 years
  When taking vitamin D, the incidence of muscle weakness is 78%↓
  “Expose 15 to 30 minutes to 10% of the skin’s UV rays every day”
  Eat salmon, tuna, mackerel, egg yolks, cheese, etc.

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[헤럴드경제=장연주 기자] As we age, muscle and strength decrease, and at this time, taking vitamin D supplements has been shown to have the effect of slowing down muscle strength, drawing attention.

According to MedicalXpress on the 15th, a study has found that vitamin D supplements are effective for dynapenia in the elderly.

The English Longitudinal Study of Aging (ELSA), which was conducted for 15 years from 2002 by a research team led by Professor Thiago Alexandre of Gerontology at the Federal University of São Carlos (UFSCar) Medical School in Brazil together with a research team from University College London (UCL) in the UK. result of analyzing the data.

Muscle weakness is the loss of muscle strength due to aging, partly due to muscle atrophy. When hypotonia occurs, the risk of falls, hospitalization, and death increases.

Among these data, the research team analyzed 4-year follow-up data of 3205 men and women aged 50 years or older who did not have hypotonia.

As a result, the research team found that those who took vitamin D supplements had a 78% lower incidence of muscle weakness than those who did not take vitamin D supplements.

Overall, people with blood vitamin D levels below 30 nmol/L had a 70% higher risk of muscle weakness than those with a normal level of 50 nmol/L or higher.

The level of strength of the muscles can be generally determined by grip strength, which is normal for men over 26 kg and over 16 kg for women.

Bone and muscle tissue are not only structurally related to each other, but also biochemically, so endocrine disorders such as vitamin D deficiency can lead to a decrease in bone mineral density and muscle mass, strength, and function, the research team explained. .

Vitamin D is a nutrient that helps the body absorb calcium and protects bone health, but it is also known to regulate cell growth, immune function, and inflammation.

Vitamin D is synthesized in the body through the skin exposed to the sun’s ultraviolet rays. 90% of the vitamin D our body needs is supplied through exposure to sunlight. Exposing 10% of the skin to ultraviolet rays every day for 15 to 30 minutes produces enough vitamin D in the body.

Among the foods, it is contained in oily fish (salmon, tuna, mackerel), liver, egg yolk, cheese, etc. Vitamin D can be consumed through cereals and milk and vitamin D supplements.

The results of this study were published in the latest issue of Calcified Tissue International and Musculoskeletal Research.

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