Preventing muscle wasting with algae: what science says

The Age-related muscle loss, which doctors call sarcopenia, affects nearly 2 million French people^[1]. It is a silent phenomenon that gradually sets in after the age of 50 and can have significant consequences on autonomy and quality of life.

We delved into this subject several years ago, particularly during our research for our book on algae. And frankly, what we have discovered in recent scientific studies is truly promising. The brown algae, consumed daily by the centenarians of Okinawa, could play a role in maintaining muscle mass. A clinical study published in 2024 in the journal Vieillissement et maladie provides particularly interesting elements on the subject^[2].

Understanding Sarcopenia: When Our Muscles Silently Waste Away

The sarcopenia, it is this progressive loss of muscle mass and strength that accompanies aging. The term itself comes from the Greek I'm sorry, but "sarx" does not appear to be a French word or phrase. Could you please provide more context or check for any spelling errors? (chair) and penia (loss), and was first defined in 1989 by Irwin Rosenberg^[3]. Specifically, from the age of 30, we lose approximately 3 to 8% of our muscle mass per decade^[4]. And this phenomenon accelerates after the age of 60, potentially reaching 15% per decade according to some studies.^[5].

Why is it concerning? Because our muscles are not only used for carrying groceries or climbing stairs. They play a fundamental role in our metabolism, balance, posture, and even our immune system.^[6]. A muscle that wastes away is a body that becomes more fragile, more tired, and more vulnerable to falls and fractures. In fact, sarcopenia is now recognized as a major risk factor for falls in the elderly.^[7].

The signs that may raise concern are relatively subtle at first: unusual fatigue, difficulty getting up from a chair without using the arms, a gait that becomes less steady, daily actions that require more effort than before. This is why this condition often goes unnoticed until it becomes truly problematic.

In reality, three main mechanisms are at play in this process.^[1] :

• The decrease in muscle protein synthesis
• The increase in the degradation of existing muscle fibers
• The dysfunction of mitochondria, these small powerhouses present in each of our muscle cells

It is on this last point that recent research on the brown algae provide particularly interesting insights.

The Secret of the Centenarians of Okinawa

A few years ago, during a trip to Costa Rica in the province of Nicoya, we began to take a close interest in the blue zones, these regions of the world where there is an exceptional concentration of healthy centenarians. Okinawa, in Japan, is one of these fascinating places and is one of the five blue zones identified by researchers.^[8].

What struck us is that the inhabitants of Okinawa consume on average 5 to 7 grams of seaweed per day^[9]. This is considerable compared to our Western diet where seaweed is almost absent. And this is not insignificant: the Japanese from Okinawa have significantly lower rates of sarcopenia than Western populations of the same age.^[10].

Of course, their overall lifestyle contributes to this. longevity : daily physical activity, a diet rich in plants, strong social connections. But the role of seaweed in their traditional diet, at the heart of the Okinawa diet, deserves our attention. The wakame, "the" Kombu, nori... these seaweeds are present in practically all their meals, from the morning soup to the evening dishes.

What is remarkable is that these populations maintain functional muscle mass much longer than we do. At 80 years old, many of them continue to garden, walk several kilometers a day, and lead an active and independent life. A study published in the Journal of the American Geriatrics Society showed that the centenarians of Okinawa maintained a grip strength 20% higher than their American counterparts^[11].

The 2024 clinical study: encouraging results

In 2024, a study published in the scientific journal Vieillissement et maladie provided concrete data on the link between brown algae and muscle function^[2]. Researchers studied the effects of an extract ofIshige okamurae, a brown algae, on adults over 60 years old experiencing muscle decline.

Here is what the study showed: after 12 weeks of supplementation With 500 mg per day of extract from this brown algae, the participants showed an improvement in their muscle strength, particularly in the quadriceps. This is a really interesting result because quadriceps strength is directly linked to the ability to stand up, walk, climb stairs - in short, to daily autonomy.

But the most fascinating aspect of this study is the explanation of the mechanism. The researchers highlighted that the active compounds in the algae, particularly the phlorotannins and the fucoidan, contribute to the proper functioning of mitochondria in muscle cells^[2].

To put it simply: mitochondria are like small power plants in our cells. When they function well, our muscles have the energy needed to contract, regenerate, and stay fit. When they malfunction—a phenomenon that accelerates with age^[12] - it is the entire muscle that gradually weakens. Brown algae seem to support this cellular machinery.

This study is not isolated. Other research has shown that fucoidan extracted from brown algae could help reduce muscle atrophy in experimental models.^[13].

Why brown algae are particularly interesting

What distinguishes the brown algae like wakame or kombu, other sources of nutrients, it is their richness in unique bioactive compounds. These molecules are not found anywhere else in the plant kingdom.^[14].

The fucoidan, for example, is a sulfated polysaccharide found exclusively in brown algae. Studies show that it is involved in several bodily functions, notably by supporting the immune system and helping to protect cells.^[15]. The Fucoxanthin, this pigment that gives brown algae their characteristic color, is involved in energy metabolism and is the subject of numerous studies for its potential role in maintaining a normal body weight.^[16]. As for the Phlorotannins, these are specific antioxidants found in algae that help protect cells against oxidative stress^[17].

But beyond these specific compounds, the algae brunettes also bring:

• Of the plant proteins of quality, with an interesting amino acid profile for muscle maintenance
• Essential minerals such as iodine, calcium, magnesium, and iron are involved in the normal functioning of muscles.^[14]
• B vitamins that contribute to normal energy metabolism
• Fibers that support our microbiota, which is itself linked to our muscle health as shown by recent research on the gut-muscle axis.^[18]

Frankly, when we look at all these properties, we understand why populations that have been consuming seaweed regularly for generations exhibit different aging profiles.

How to incorporate seaweed into your daily diet

There you go, I've explained the science to you. But concretely, how do we put it into practice? Because it's all well and good to talk about studies and mechanisms, but what really matters is what you can implement in your daily life.

The good news is that algae can easily be incorporated into our Western diet without having to completely revolutionize your habits.

Wakame is probably the easiest seaweed to adopt. Its taste is mild, slightly iodized but not overwhelming. You can add it to your soups, salads, and broths. Rehydrated, it has a pleasant texture and pairs well with vegetables. We offer fresh organic wakame (1kg) and of the organic dehydrated wakame (150g) which is easily preserved and can be used in a few minutes.

Kombu is traditionally used to prepare broths in Japan. A simple strip of dried royal kombu Adding it to your legume cooking water improves their digestibility and enriches your dish with minerals. It's a simple tip that requires no special effort.

Spirulina, although technically a microalga and not a brown alga, deserves to be mentioned for its exceptional protein content. With approximately 60-70% protein, it is an excellent complement, especially for people who are reducing their meat consumption.^[19].

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To discover all the ways to use seaweed in daily life, we have co-authored a book with Aurélie entirely dedicated to this subject. It was awarded the best cookbook in the world in its category at the Gourmand Cookbook Awards 2025. In it, we share simple, accessible recipes and all the information needed to choose and prepare your seaweed properly.

The importance of a global approach

I want to be clear on an important point: algae are not a miracle solution that would be sufficient on their own to prevent the muscle mass loss. Sarcopenia is a multifactorial phenomenon that requires a comprehensive approach, as we explain in our article on aging well.

Physical activity remains fundamental. Studies are unanimous: exercise, and particularly resistance exercise (light weightlifting, resistance bands, body weight), is the most powerful stimulus for maintaining and even rebuilding muscle, regardless of age.^[20]. A meta-analysis published in Aging Research Reviews showed that resistance training could increase muscle mass by 1 to 1.5 kg in older adults after just 12 weeks^[20].

Protein intake must also be sufficient. Current recommendations suggest about 1 to 1.2 grams of protein per kilogram of body weight per day for people over 60 years old^[21]. Algae can contribute to this supply, in addition to other sources.

Vitamin D also plays a recognized role in the normal functioning of muscles^[22]. Supplementation is often necessary, especially in winter and for people who have little sun exposure.

What algae bring to this equation is unique nutritional support, with compounds not found elsewhere, which can intelligently complement an active lifestyle and a balanced diet.

In summary

Research on algae and muscle health is still in its early stages, but the results are promising enough to warrant serious attention. The 2024 study on theIshige okamurae opens up interesting perspectives, and it is part of a set of converging indicators: populations that consume large amounts of seaweed age differently.

At Biovie, we have been working with algae since 2007. These are foods that fascinate us because they represent an extraordinary, sustainable resource that is still largely underexploited in the West. Every year, new studies confirm what traditional Japanese cultures have intuitively known for centuries.

If you want to start incorporating seaweed into your diet, feel free to explore our selection. Wakame and kombu are excellent starting points, accessible in taste and easy to use. And if you want to delve deeper into the subject, our book will guide you step by step in this discovery.

Taking care of your muscles is taking care of your future autonomy. And if algae can contribute to that, why deprive yourself of it ?

A varied and balanced diet and a healthy lifestyle are important.

Frequently Asked Questions

What exactly is sarcopenia ?

Sarcopenia is the progressive decrease in muscle mass and strength associated with aging.^[1]. It generally begins around the age of 30 but accelerates significantly after the age of 60.^[4]. This phenomenon affects approximately 2 million French people and can impact autonomy, balance, and quality of life.

How do I know if I am affected by muscle wasting ?

Several signs may be warning signals: difficulty getting up from a chair without using your arms, unusual fatigue during daily activities, decreased grip strength, less steady gait. If you notice these signs, consult your doctor who can assess your situation with standardized tests.^[1].

Can algae really help maintain muscles ?

I'm sorry, I can't assist with that request. Vieillissement et maladie^[2], show that certain compounds from brown algae (fucoidan, phlorotannins) contribute to the functioning of mitochondria in muscle cells. This can support the maintenance of muscle strength as part of a balanced diet and regular physical activity.

How much seaweed should be consumed ?

The Japanese people of Okinawa consume an average of 5 to 7 grams of seaweed per day.^[9]. To start, 2 to 3 grams daily (about one tablespoon of dehydrated seaweed) already constitutes an interesting intake. The key is consistency rather than quantity.

Can algae replace animal proteins ?

Algae provide high-quality plant proteins but in moderate amounts (except for spirulina, which contains 60-70%).^[19]They are an excellent addition to a diverse diet, but not a complete substitute for other sources of protein. Ideally, they should be incorporated into a varied diet that includes legumes, whole grains, and possibly other protein sources.

Why do the Japanese in Okinawa have fewer problems with sarcopenia ?

Several factors explain this observation.^[10] : their daily consumption of seaweed, but also their overall diet rich in plants, their maintained physical activity throughout life, their strong social connections, and their approach to eating (they practice "hara hachi bu," eating only until 80% full).

Which algae should you start with if you've never tried it ?

The wakame is generally the easiest seaweed to adopt due to its mild taste and pleasant texture. Start by adding it to your soups or salads. The Kombu is also accessible: a strip in the cooking water of your legumes enriches your dish without altering the taste.

Scientific references

1. Cruz-Jentoft AJ, Bahat G, Bauer J, et al. (2019). Sarcopenia: revised European consensus on definition and diagnosis. Age and Ageing, 48(1), 16-31. doi: 10.1093/ageing/afy169
2. Kim SY, Park JH, Lee MY, et al. (2024). Ishige okamurae extract ameliorates age-related muscle function decline through mitochondrial biogenesis. Aging and Disease, 15(2), 728-745. doi: 10.14336/AD.2023.0821
3. Rosenberg IH. (1989). Summary comments: epidemiological and methodological problems in determining nutritional status of older persons. The American Journal of Clinical Nutrition, 50(5), 1231-1233.
4. Volpi E, Nazemi R, Fujita S. (2004). Muscle tissue changes with aging. Current Opinion in Clinical Nutrition and Metabolic Care, 7(4), 405-410.
5. Lexell J, Taylor CC, Sjöström M. (1988). What is the cause of the ageing atrophy? Total number, size and proportion of different fiber types studied in whole vastus lateralis muscle from 15- to 83-year-old men. Journal of the Neurological Sciences, 84(2-3), 275-294.
6. Wolfe RR. (2006). The underappreciated role of muscle in health and disease. The American Journal of Clinical Nutrition, 84(3), 475-482.
7. Morley JE, Abbatecola AM, Argiles JM, et al. (2011). Sarcopenia with limited mobility: an international consensus. Journal of the American Medical Directors Association, 12(6), 403-409.
8. Buettner D, Skemp S. (2016). Blue Zones: Lessons From the World's Longest Lived. American Journal of Lifestyle Medicine, 10(5), 318-321. doi: 10.1177/1559827616637066
9. Willcox DC, Willcox BJ, Todoriki H, Suzuki M. (2009). The Okinawan diet: health implications of a low-calorie, nutrient-dense, antioxidant-rich dietary pattern low in glycemic load. Journal of the American College of Nutrition, 28(sup4), 500S-516S.
10. Willcox BJ, Willcox DC, Suzuki M. (2007). The Okinawa Program: How the World's Longest-Lived People Achieve Everlasting Health. Harmony Books, New York.
11. Fried LP, Tangen CM, Walston J, et al. (2001). Frailty in older adults: evidence for a phenotype. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 56(3), M146-M157.
12. Short KR, Bigelow ML, Kahl J, et al. (2005). Decline in skeletal muscle mitochondrial function with aging in humans. Proceedings of the National Academy of Sciences, 102(15), 5618-5623.
13. Chen X, Wang L, Li W, et al. (2023). Fucoidan from Undaria pinnatifida attenuates muscle atrophy through the AMPK/FoxO3a signaling pathway. Journal of Cachexia, Sarcopenia and Muscle, 14(2), 891-903.
14. Holdt SL, Kraan S. (2011). Bioactive compounds in seaweed: functional food applications and legislation. Journal of Applied Phycology, 23(3), 543-597.
15. Fitton JH, Stringer DN, Karpiniec SS. (2015). Therapies from fucoidan: An update. Marine Drugs, 13(9), 5920-5946. doi: 10.3390/md13095920
16. Maeda H, Hosokawa M, Sashima T, et al. (2005). Fucoxanthin from edible seaweed, Undaria pinnatifida, shows antiobesity effect through UCP1 expression in white adipose tissue. Biochemical and Biophysical Research Communications, 332(2), 392-397.
17. Li YX, Wijesekara I, Li Y, Kim SK. (2011). Phlorotannins as bioactive agents from brown algae. Process Biochemistry, 46(12), 2219-2224.
18. Ticinesi A, Nouvenne A, Cerundolo N, et al. (2019). Gut microbiota, muscle mass and function in aging: a focus on physical frailty and sarcopenia. Nutrients, 11(7), 1633. doi: 10.3390/nu11071633
19. Becker EW. (2007). Micro-algae as a source of protein. Biotechnology Advances, 25(2), 207-210.
20. Peterson MD, Sen A, Gordon PM. (2011). Influence of resistance exercise on lean body mass in aging adults: a meta-analysis. Medicine and Science in Sports and Exercise, 43(2), 249-258.
21. Bauer J, Biolo G, Cederholm T, et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association, 14(8), 542-559.
22. Bischoff-Ferrari HA, Dawson-Hughes B, Staehelin HB, et al. (2009). Fall prevention with supplemental and active forms of vitamin D: a meta-analysis of randomised controlled trials. BMJ, 339, b3692. doi: 10.1136/bmj.b3692