Novel Insights on Intake of Fish and Prevention of Sarcopenia: All Reasons for an Adequate Consumption
Nutrients, 12 (2) 2020 Jan 24, DOI: 10.3390/nu12020307
Mariangela Rondanelli 1 2, Chiara Rigon 3, Simone Perna 4, Clara Gasparri 3, Giancarlo Iannello 5, Rashida Akber 4, Tariq Abdulkarim Alalwan 4, Afnan Mahmood Freije 4
Sarcopenia (muscle loss) fought by Vitamin D, exercise and protein - many studies
which has: Every trial found Scopenia to be associated with low vitamin D - Meta-analysis 2018
Sarcopenia reduction: Protein, Leucine, Omega-3, Vitamin D, and exercise - hypothesis Aug 2018
Muscles and Vitamin D - many studies
Vitamin D and Omega-3 category starts with
CIlck here for details
Items in both categories Omega-3 and Sports are listed here:
- Omega-3 helps muscles - many studies
- Handgrip strength increased 9 percent in college athletes with 8 weeks of Omega-3 – RCT Feb 2022
- Omega-3 improves elderly muscles – 2 meta-analyses
- Less muscle loss associated with eating more fish (Omega-3, Vitamin D, Magnesium, etc) – Jan 2020
- Omega-3 helps muscles – Aug 2019
- Muscle loss (sarcopenia) may be both prevented and treated by Omega-3 – Feb 2019
- No NCAA player had a healthy Omega-3 index – Jan 2019
- Muscle fatigue 4X less likely in rugby players getting Omega-3 and protein – July 2018
- 2X less muscle soreness after exercise if Omega-3 index higher than 4 – RCT 2014
- Olympic Committee consensus on Vitamin D, Omega-3, Zinc, etc– May 2018
- During NFL season – Omega-3 down by 2.5 points while Vitamin D up by 9 ng – March 2018
- Omega-3 helps muscles and reduces inflammation, lipids, and insulin – Nov 2015
- Mild Traumatic Brain Injury prevented with Omega-3, Resveratrol, etc (in rats) – Oct 2017
- Large single-dose of Omega-3 reduced expected muscle damage – Feb 2017
- Capillary blood flow increased with Omega-3 by increasing deformability of blood cells – July 2015
- Football Brain injuries prevented by Omega-3 – RCT Jan 2016
- Senior muscles increased somewhat with Omega-3 – RCT July 2015
- Traumatic brain injury treated by Vitamin D Progesterone Omega-3 and glutamine – May 2013
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Sarcopenia is defined as a syndrome characterized by progressive and generalized loss of skeletal muscle mass and strength and it is diagnosed by measurements of muscle mass, muscle strength, and physical performance. Sarcopenia affects quality of life and is associated with several adverse health effects. Muscle decline is aggravated by a sedentary lifestyle and can be prevented through proper nutrition, together with adequate physical activity. Fish contains biologically active compounds, such as omega-3 polyunsaturated fatty acids, proteins, vitamin D, magnesium, and carnitine, which are able to intervene positively on muscle metabolism. This narrative literature review was performed to evaluate evidence regarding the actual benefit of fish consumption in the prevention of sarcopenia and the positive action on the muscle mass of the biological compounds present in fish. The results demonstrated that fish consumption has a protective and anti-inflammatory function on skeletal muscle and that its biologically active compounds help to maintain good muscle performance, preventing sarcopenia. Considering the nutritional and health benefits, elderly with sarcopenia should consume at least three servings per week of fish in order to have a minimum intake of 4-4.59 g daily of omega 3, and reaching the 50% RDA in Vitamin E and D. High biological value of proteins in 150 g of fish and its high available magnesium (20% of RDA in 150 g of fish) are an added value that could suggest fish as a "functional food" in order to prevent and treat sarcopenia.
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