Aging naturally leads to muscle mass loss, which in turn can lead to some of the most challenging aspects of getting older, such as a loss of independence due to falls and fractures. While exercise and adequate protein intake are crucial for maintaining muscle mass or mitigating its decline, could there be more that can be done to support muscle health in aging populations? A study led by Dr. Gordon Smith and colleagues at Washington University in St. Louis sheds light on this question, exploring the effects of fish oil supplements on muscle strength and function in older adults (Smith GI et al. 2015, AJCN).
Key findings
Randomized Controlled Trial – The Gold Standard: In this study design, participants (n=44, aged 60-85) were randomly assigned to either a control group (n=15, receiving 4 corn oil pills per day as a placebo) or an intervention group (n=29, receiving 4 fish oil pills per day, equating to 1.96 g EPA + 1.50 g DHA per day). Over six months, without a prescribed exercise regimen, their muscle function was tested at baseline, three months, and six months.
Improved Muscle Function and Mass in the Fish Oil Group: Thigh volume, grip strength, and 1-repetition maximum muscle strength all increased in the fish oil group compared to the control group. Building on their earlier research, which found that cellular pathways related to muscle function were enhanced with fish oil supplementation (Smith GI et al. 2001, Clin Sci), this study makes a significant leap by measuring muscle function and mass directly, providing more compelling evidence than benefits observed in isolated cells.
Omega-3 Index as a Compliance Marker: The study noted no change in the EPA+DHA levels of red blood cells in the control group but a significant increase (135%) in the intervention group (from 5.8% at baseline to 13.2% after six months). The researchers used the Omega-3 Index as a marker of compliance, suggesting a potential correlation between improved muscle function and increased Omega-3 Index levels. This approach hints that the benefits of omega-3 might be even more pronounced when analyzed in this manner.
This research stands out for several reasons – its high-quality design, functional muscle testing, and the use of the Omega-3 Index. Remarkably, these improvements in muscle function occurred without an exercise component, underscoring that while fish oil can enhance muscle health, it is not a substitute for exercise or a healthy lifestyle, which offer numerous other benefits. For the population over 60, where the goal is to slow natural muscle loss and maintain functional abilities (such as walking and reaching) for as long as possible, incorporating fish or fish oil supplements could be a strategy to help them live stronger, longer.
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