- and older people should ideally consume more than the official recommendations

Undernourishment and lack of protein is common among older people. Evidence even suggests that the recommended daily intake of protein is too low, at least as far as seniors is concerned. The problem is most likely a slowdown of the muscle-building enzyme processes. The quality of protein also has something to say just like the amount of physical activity is a factor.

Ageing processes are associated with loss of muscle mass and impaired physical performance, both of which tend to lower quality of life. It is commonly known that coenzyme Q10 plays a significant role in cellular energy turnover and protects against oxidative stress. Now, two independent cohort studies even show a relation between the body’s Q10 status and muscle strength. Earlier research even suggests that Q10 supplements may help older people develop more youthful muscle fibers. Individuals who take cholesterol-lowering statins are advised to take Q10 supplements.

Choose natural solutions instead of potentially lethal medicine

Rheumatic diseases and aching joints are extremely common. One in eight Europeans takes arthritis medication, thereby increasing his or her risk of numerous side effects and premature death. Rheumatism and aching joints are typically caused by inflammation. Research shows that the problems can often be treated with dietary changes and the use of supplements that address the underlying causes and make the pain vanish by itself.
Arthritis drugs take more lives than diabetes and traffic accidents. 7-8% of Europeans use anti-inflammatory painkillers that increase their risk of sensitive gastro-intestinal mucous membranes, indigestion, bleeding ulcers, heart disease, and thrombosis. Calculations show that arthritis drugs take more lives every year than traffic fatalities and diabetes together, making this type of medicine a far greater threat. Most people are unaware of this.

Supplementing with large doses of Q10 may help reduce pain and fatigue in people who suffer from fibromyalgia. An optimal treatment of the disease may even require focusing on underlying causes.

Loss of muscle mass may be a result of a number of factors such as lack of exercise, too little protein, and ageing. Insulin resistance and acid accumulation are also related to loss of muscle mass, and it looks as if increased intake of vegetables with potassium, a base-forming mineral, is linked to decreased loss of muscle mass in men – but not in women.

Q10 is involved in the energy turnover in all cells. The highest concentration of the compound is found in the heart, as this muscle needs to pump day and night and to supply muscle cells with more blood when we are physically active. The cellular energy turnover takes place inside some minute powerhouses called mitochondria. A Danish-Swedish study has shown that the mitochondria in the muscle cells of top-notch athletes have a different construction that makes them able to produce up to 25 per cent more energy. Earlier studies show that Q10 is able to improve athletic performance, and it all boils down to optimizing the energy turnover in the cells.

Girls with high blood levels of vitamin D are generally stronger, while the same relation is not seen in boys, according to a cohort study from Odense University Hospital in Denmark. The study is published in the Journal of Clinical Endocrinology and Metabolism. Nonetheless, all humans need adequate levels of vitamin D, as the nutrient has a number of other important functions in the body.

Magnesium is important for an array of biochemical reactions that are involved in energy turnover, the nervous system, and muscle contraction. Lack of magnesium can therefore result in impaired physical performance, sore muscles, and muscle cramps – especially after a training session. Physically active people and athletes should be sure to get enough magnesium and beware that the need for magnesium increases with increasing activity. According to a review article published in Journal of Translational Medicine, it may be wise to take a high-quality magnesium supplement prior to training.

In a study, researchers measured intake, absorption and excretion of magnesium in 4 - 8 year old children. Surprisingly, the researchers found that intake and absorption of magnesium, but not of calcium were significantly associated with bone density and bone mineral content.

Yet another example of how vitamin D affects more than strong bones. A study has shown that babies whose mothers took vitamin D during pregnancy had a stronger hand grip and greater muscle mass. This improved muscle strength may also be able to improve their health later in life.

- and read more about why too much calcium and overconsumption of dairy products can be harmful

Fragile bones, also known as osteoporosis, is an insidious scourge. Science has its eyes on calcium and vitamin D, but osteoporosis may also be a result of getting too little vitamin K2 and magnesium, both of which are nutrients that must be properly balanced with calcium. If not, calcium may do more harm than good. Carbonated beverages, stimulants, and medicine (including statins) may also interfere with the bone-building processes. Therefore, strong bones require a lot more than calcium, and it is also important to remember daily, bone-challenging exercise.

Most people thrive on the idea of staying physically active throughout life, but as we grow older, our skeletal muscle slowly vanishes and our figure changes. This is known as sarcopenia and is one of the main reasons why older people become more fragile and perhaps even disabled. Exercise and diet play a major role, and it seems that the official dietary guidelines are not optimal and should focus more on increased intake of protein as well as lysine, vitamin D, and omega-3 according to a new Canadian study. Earlier research shows that magnesium, selenium, and Q10 are also important for muscle mass and strength.

Age-related loss of muscle mass is a natural process and may result in increased feebleness and even disability. Strength training and diet play a major role, and older people need more protein, especially an essential amino acid called leucine. In addition, supplements of vitamin D, omega-3 fatty acids, and probiotics can have a positive impact on muscle mass and muscle strength, according to a review article that is published in Frontiers in Nutrition.

A lot of people take supplements of coenzyme Q10 to increase their energy levels but according to a new study the substance is even able to counteract muscle damage caused by intense physical activity.

Lack of vitamin D can impair your muscle function because it causes muscle cells to produce less energy, according to a study that is published in Journal of Endocrinology. The scientists use their study to argue that one can improve muscle function and reduce age-related loss of muscle strength in seniors by making sure they get enough vitamin D. If your muscles feel weaker during the winter period, you may want to consider taking a supplement.

- and avoiding life-threatening complications

Hip fractures are particularly common among older people and are often associated with a number of serious complications. However, seniors that are not vitamin D-deficient may have better chances of walking again after their surgery, according to a new study that is published in the American Journal of Clinical Nutrition. Earlier Danish research even shows that having sufficient amounts of vitamin D in your blood lowers the risk of dying of serious complications after sustaining a fractured hip. Therefore, the scientists recommend that all older people take a high-dosed vitamin D supplement daily and that they have their vitamin D levels measured when they are admitted in the hospital.