Older but Stronger

When it comes to aging, the focus is not just on living longer. Quality of life is equally as important. Baby Boomers and the aging population want a long life full of experiences and the energy and vitality to enjoy them.

For healthy aging, nutrition and exercise play crucial roles. According to the National Institute on Aging, people aged 50 and older need more of some vitamins and minerals than younger adults do, including vitamin B12, calcium, vitamin D, and vitamin B6. The National Academy of Sciences recommends women aged 50 and older need 1,200 mg of calcium each day, and men aged 51–70 need 1,000 mg and 1,200 mg after age 70. Vitamin D is recommended at 600 IU for adults aged 51–70 and 800 IU for those older than 70.

Here are some of the areas where nutritional ingredients can play a role in helping the aging population maintain an active lifestyle.

Immunity
• Probiotics. Nyangale et al. (2015) showed that daily consumption of a patented probiotic by adults aged 65–80 increased beneficial groups of bacteria in the human gut and potentially increased production of anti-inflammatory cytokines. Thirty-six subjects were randomly assigned to receive either a placebo or the probiotic Bacillus coagulans GBI-30, 6086, GanedenBC³⁰, from Ganeden, Mayfield Heights, Ohio (GanedenBC30.com). The subjects consumed 1 treatment capsule per day for 28 days, followed by a 21-day washout period before switching to the other treatment. Consumption of GanedenBC³⁰ significantly increased populations of Faecalibacterium prausnitzii, a strain of beneficial bacteria that is important for gastrointestinal health. There was also an increase in the anti-inflammatory cytokine IL-10 28 days after consumption of GanedenBC³⁰.

GanedenBC³⁰ is a spore-former, which makes it highly stable and allows it to remain viable through most manufacturing processes, three years of shelf life, and the low pH of stomach acid. Its efficacy is backed by more than 20 published studies showing digestive and immune support.

• Prebiotics. A unique trans-galactooligosaccharide, Bimuno, from Clasado BioSciences, Jersey, United Kingdom (clasado.com), was shown to have positive effects on the immune system of the elderly (Vulevic et al. 2015). The study showed that the consumption of Bimuno produced a positive effect on both gut microbiota and the immune systems of the elderly. Forty subjects aged 65–80 received both Bimuno and a placebo (maltodextrin) in a cross-over manner for 10 weeks with a 4-week washout period in between. The results showed that consuming Bimuno led to significant increases in bacteroides and bifidobacteria. Higher IL-10, IL-8, natural killer cell activity, and C-reactive protein were also observed.

• Antioxidants. Antioxidants help to reduce oxidative damage, which is associated with aging and overall wellness. Important antioxidants include beta-carotene, selenium, vitamin C, and vitamin E. In addition, antioxidants such as coenzyme Q10, resveratrol, lutein, and zeaxanthin can play roles in more targeted aging concerns such as heart health and vision.

Levels of the antioxidant coenzyme Q10 decline in older people, and supplements have been shown to help maintain a healthy blood pressure, according to information from DSM Nutritional Products, Parsippany, N.J. (dsm.com). The company offers ALL-Q (CoQ10). CoQ10 is essential for energy production and is involved in many processes in the human body, from general metabolism to muscle, heart, and brain activity. It is also a powerful cellular antioxidant.

Other DSM antioxidants that aid in healthy aging are resVida, a pure form of trans-resveratrol for healthy aging and heart health, and FloraGLO lutein and OPTISHARP zeaxanthin for eye health. Of the 600-plus carotenoids found in nature, only lutein and zeaxanthin and their metabolites are located in the macula of the eye, where they are found in the highest concentration anywhere in the human body. Lutein and zeaxanthin absorb blue light and help reduce photochemical damage caused by short-wavelength visible light. Consumption of both antioxidants is believed to play a role in decreasing the risk of age-related macular degeneration.

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Muscles and Mobility
Muscle strength and mobility is key to being active and living with vitality. Proteins, including collagen peptides and dairy proteins, have been shown to benefit mobility of the elderly.

• Collagen. “Collagen is the most abundant protein found in the body and plays a fundamental role in supporting several human body functions related to healthy and active aging, including bone and joint health and muscle strength,” says Mai Nygaard, global director, Peptan, at Rousselot, Son, the Netherlands (peptan.com).

“Bioactive proteins such as Peptan collagen peptides have a unique amino acid profile that provides a number of specific health benefits that range from providing connective tissue support and reducing joint discomfort to helping to maintain strong bones and ligaments in later life,” explains Nygaard. Peptan collagen peptides are obtained by a proprietary enzymatic hydrolysis of native collagen from porcine, bovine, and fish origins. It offers a unique combination of amino acids that delivers multiple benefits to the body.

Proteins such as collagen peptides are essential for healthy bones as they promote intestinal calcium absorption and stimulate bone formation. “Studies published in leading journals have demonstrated that a daily intake of Peptan collagen peptides can help maintain healthy levels of bone mineral density,” says Nygaard. “On a cellular level, Peptan collagen peptides strengthen bone by stimulating bone-forming cells, osteoblasts, compared to bone-resorbing cells, osteoclasts, tipping the balance towards a net bone matrix formation.”

Regarding joint health, Nygaard explains that Peptan collagen peptides accumulate in cartilage and provide a range of specific amino acids that act as “building blocks” for the synthesis of new cells, ultimately improving joint function and flexibility. In addition, with age, the body’s natural ability to repair and strengthen muscles begins to decline. To help prevent this issue, it is important to support amino acid formation through sufficient protein intake. By aiding the weakened muscle fibers, collagen peptides help to promote the body’s natural muscle replacement process.

• Dairy Proteins. With the aging population, sarcopenia is a concern. Sarcopenia is the age-related loss of muscle and function. It is characterized by approximately 3%–8% reduction in lean muscle mass per decade after 30 years of age—a rate that may be even higher as individuals age. Sarcopenia may affect more than 20% of people in their 60s and 70s, and nearly 50% of people over the age of 80 (U.S. Dairy Export Council 2015).

Consuming high-quality protein, spreading out protein intake to increase effectiveness, and exercising are three recommendations highlighted in a Nutrition Spotlight publication from the U.S. Dairy Export Council, Arlington, Va. (ThinkUSAdairy.org). Diets higher in protein have been shown to help maintain muscle as people age. Research shows that protein intake at the higher end of the acceptable range as a percent of total calories (25%–35%, depending on the country) may help older individuals better maintain bone and muscle mass. In addition, research and protein experts recommend aiming for 20–30 g of high-quality protein per meal. And consuming 40 g of protein after resistance exercise is recommended for older adults to maximize muscle protein synthesis.

• Omega-3 Fatty Acids. Smith et al. (2015) demonstrated that fish oil-derived omega-3 polyunsaturated fatty acid therapy slowed the normal decline in muscle mass and function in older adults and should be considered a therapeutic approach for preventing sarcopenia and maintaining physical independence in older adults. Sixty healthy 60–85-year-old men and women were randomly assigned to receive omega-3 polyunsaturated fatty acids (n=40) or corn oil (n=20) therapy for 6 months. Thigh muscle volume, handgrip strength, one-repetition maximum (1-RM) lower- and upper-body strength, and average power during isokinetic leg exercises were evaluated before and after treatment. Compared with the control group, 6 months of omega-3 therapy increased thigh muscle volume, handgrip strength, and 1-RM muscle strength and tended to increase average isokinetic power.

Sharp Minds
While Alzheimer’s is a major concern as one ages, cognition, in general, is a concern, and keeping a sharp, active mind is also key for the elderly. Omega-3 fatty acids, vitamin D, and blueberries have been shown to help in these areas.

• Omega-3 Fatty Acids. The Multidomain Alzheimer’s Preventive Trial (MAPT) showed that omega-3 supplementation, plus physical and mental training, may help slow cognitive decline in older adults, especially those who have mild cognitive impairment. The results of the study were presented at the 2015 8th International Conference on Clinical Trials for Alzheimer’s Disease (DSM 2015). MAPT was designed to assess the efficacy of supplementation with omega-3 fatty acid, multidomain intervention (nutrition, physical exercise, cognitive stimulation, and social activities), or their combination on the change of cognitive functions in nearly 1,700 subjects 70 years and older with subjective memory complaints for a period of 3 years. MAPT is a comprehensive program that consists of nutritional counseling, exercise, and cognitive and social stimulation, along with omega-3 fatty acid supplementation. The subjects were randomized to one of four groups: placebo, omega-3 supplementation [800 mg of DHA (docosa-hexaenoic acid) per day], placebo plus multidomain intervention, and omega-3 plus multidomain intervention.

The results showed that omega-3 supplementation plus a healthy lifestyle (good nutrition, exercise, and cognitive and social stimulation) can help maintain cognitive function. The subjects who received the omega-3 supplementation plus multidomain intervention also showed statistically significant improvements in brain metabolism compared to controls.

• Blueberries. “Phytochemicals found in fruits such as blueberries continue to be investigated for their health benefits in slowing the aging process, including memory loss,” says Tom Payne, industry specialist for the U.S. Highbush Blueberry Council (USHBC), Folsom, Calif. (blueberrytech.org). “Results of animal studies researching blueberry-supplemented diets have shown measurable improvements in memory, coordination, and balance as well as neuron regeneration. Researchers around the world are documenting the healthy goodness of blueberries, with 50-plus scientific studies on antioxidants, anti-aging, cancer, eyesight, brain function, diabetes, and other health topics.”

Scientific studies on blueberries ranging from antioxidants, anti-aging, cancer, eyesight, brain function, diabetes, and other topics are constantly being added to the USHBC Health Research Library and Database, says Payne. For example, research conducted at Florida State University showed that women aged 45–65 who ate a blueberry preparation made of 22 g of freeze-dried blueberry powder (equivalent to 1 cup of blueberries) daily for eight weeks saw an average 5.1% decrease in systolic blood pressure and a 6.3% decrease in diastolic pressure. In addition, levels of nitric oxide, known to be involved in relaxing and widening blood vessels, increased significantly in the blueberry eaters.

• Vitamin D. Littlejohns et al. (2014) demonstrated that vitamin D deficiency was associated with a substantially increased risk of all-cause dementia and Alzheimer’s disease. The study included 1,658 elderly ambulatory adults free from dementia, cardiovascular disease, and stroke who participated in the U.S. population–based Cardiovascular Health Study between 1992–1993 and 1999.

Next month’s Nutraceuticals section will focus on ingredients that are important for people following vegetarian, vegan, or Paleo diets.

Linda Milo Ohr,
Contributing Editor
Denver, Colo.
[email protected]

References