Which nutrient is most effective in combating sarcopenia in older adults?

Protein is the nutrient most effective in combating sarcopenia in older adults. Sarcopenia, the age-related loss of muscle mass and strength, can significantly impact the health and functional abilities of elderly individuals. Adequate protein intake is crucial for maintaining muscle protein synthesis, which is essential for building and repairing muscle tissue.

Research consistently shows that older adults require higher amounts of protein compared to younger individuals to stimulate muscle protein synthesis effectively. This is primarily because the anabolic response to protein consumption tends to diminish with age, a phenomenon known as anabolic resistance. Therefore, increasing protein intake helps to combat this resistance and supports muscle health.

Incorporating high-quality protein sources, such as lean meats, fish, dairy products, legumes, and nuts, can improve muscle mass and strength in older individuals. Regular resistance exercise, in conjunction with adequate protein nutrition, has also been shown to be particularly effective in preserving and enhancing muscle function during the aging process.

Understanding the role of protein in gerontology nutrition is essential for developing effective dietary recommendations and interventions aimed at preventing or managing sarcopenia in older adults.