Writing in the journal Medicine, researchers from Liaoning University of Traditional Chinese Medicine and other institutions in China suggested that the underlying mechanism may be related to the alleviation of oxidative stress and inflammation.

“Emerging evidence suggests that targeted nutritional supplementation may mitigate oxidative stress by augmenting antioxidant defense mechanisms,” they wrote.

“Among dietary antioxidants, vitamins C and E have demonstrated particular promise in attenuating oxidative damage through free radical scavenging and lipid peroxidation inhibition.”

Sanofi-Aventis Healthcare Pty Ltd, Australia provided the vitamins used in the study.

Targeted nutrition for sarcopenia

Sarcopenia is the progressive loss of muscle mass and strength, primarily affecting older ad. It is estimated to affect approximately 10% of individuals over the age of 60.

The condition can lead to a reduced quality of life and independence, an increased incidence of falls and a higher risk of fractures.

Physical activity, particularly resistance training, is the primary strategy for preventing and managing sarcopenia. In addition, nutritional interventions, such as increasing protein intake, are also recommended.

Oxidative stress plays a central role in the pathophysiology of sarcopenia. As people age, reduced levels of antioxidant enzymes in muscles and inadequate micronutrient intake in the diet can contribute to increased inflammation. Furthermore, while resistance training is beneficial, it can also generate reactive oxygen species, potentially exacerbating oxidative stress if not properly managed.

As antioxidants, vitamins C and E may help to counteract oxidative stress. However, the researchers noted that previous studies indicate that supplementation can impede muscular adaptations depending on an individual’s redox state.

“This dichotomy underscores the importance of precision nutrition strategies, wherein antioxidant supplementation is tailored to address specific deficiencies, thereby optimizing exercise benefits,” they wrote.

Study details

The researchers randomly assigned sixty women between the ages of 60 and 75 with sarcopenia to consume either 1,000 mg of vitamin C and 335 mg of vitamin E or a placebo daily for 12 weeks.

Participants also attended three 50-minute training sessions a week involving elastic band resistance exercises targeting different parts of the body.

While both groups increased their muscle mass, strength and physical performance after 12 weeks, participants in the antioxidant group had larger increases in arm lean mass, skeletal muscle mass index, handgrip strength and knee extension strength.

The researchers did not observe a significant difference in physical performance between the two groups.

The findings indicated that serum vitamin C and E levels at the end of the study were adequate in the supplement group but not in the placebo group. In addition, “changes in blood biomarkers proved the beneficial effects of vitamins C and E supplementation on physiological adaptation to RT [resistance training],” the researchers wrote.

They reported that reduced glutathione (GSH) and the reduced glutathione/oxidized glutathione (GSH/GSSG) ratio increased in the supplement group, which they noted may be attributed to the synergistic effects of the vitamins promoting GSH synthesis, regeneration and reduced consumption.

“Elevated serum GSH levels are particularly significant, as skeletal muscles can deliver GSH to the circulation, and increased serum GSH reflects positive muscle adaptations to exercise training,” the researchers wrote.

They also found significantly lower levels of IL-6, leading them to hypothesize that the vitamins improved the redox state or exerted anti-inflammatory effects.

“It has been reported that reduced circulating levels of IL-6 play an important role in mitigating muscle mass and strength loss in sarcopenia,” they wrote.

The study recommended future research to explore whether longer-term interventions could lead to further improvements in physical performance.

Source: Medicine 104(34) p. e43976, Aug. 22, 2025. | doi: 10.1097/MD.0000000000043976 “Effects of vitamins C and E supplementation combined with 12-week resistance training in older women with sarcopenia: A randomized, double-blind, placebo-controlled trial.” Authors: X. Liu et al.

Move over, matcha—there’s a new “it girl” in town and her name is hojicha. Matcha has been around for decades, but rose to prominence in the last few years thanks to health-conscious celebs like Gwyneth Paltrow, and, of course, Starbucks. Now, you can’t walk into a coffee shop without seeing some iteration of a matcha latte or matcha lemonade on the menu.

Best Life previously reported that matcha can reduce inflammation, boost brain function, aid with weight loss, and even prevent some cancers. But now, hojicha is becoming all the rage—and for good reason, too. Keep reading to learn how this Japanese green tea is giving matcha a run for its money.

RELATED: If You Drink Green Tea for 2 Weeks, You’ll Notice These 5 Changes, Gastroenterologist Says.

What is hojicha?

Hojicha is the lesser-known cousin of matcha.

In Japanese culture, hojicha is a favorite among children and the elderly because of its “soothing qualities and low acidity,” as well as its “low caffeine content,” explains Japanese Greentea Co. While traditionally served in beverage form, it’s also used in baked desserts, ice cream, and savory dishes.

“Hojicha is made from Bancha tea leaves, and sometimes it may be sourced from Kukicha twigs or Sencha leaves. It is grown in Japan and is roasted at very high temperatures. This technique is why Hojicha has a reddish-brown color as well as a nice, umami flavor and aroma,” says the company.

What are the health benefits of hojicha?

Hojicha is notably more “gentle on the gut,” Rhian Stephenson, nutritional therapist and founder of supplement company Artah, told British Vogue. It’s lower in antioxidants compared to matcha, but still offers a host of health benefits.

“Hojicha still contains L-theanine, which can help to ease the nervous system and reduce anxiety, plus it’s lower in caffeine, which makes it a more calming way to support energy,” said Stephenson.

The Japanese green tea also has catechins and polyphenols, which have been “observed to lower LDL cholesterol levels—often referred to as ‘bad’ cholesterol—and improve the function of blood vessels,” further explained nutritional therapist Farzanah Nasser.

Research also shows that catechins can reduce liver fat, increase metabolism, lower the risk of dementia, and even help ward off certain cancers.

Additionally, some experts consider hojicha to be a healthier alternative to coffee. “If anything, hojicha is known to have fewer side effects than its counterparts with higher caffeine, such as coffee,” Stephenson pointed out.

The Japanese Greentea Co. refers to hojicha as “a natural cleansing and detoxifying agent” due to its ability to “flush out unwanted and even harmful free radicals from the body.”

RELATED: 9 Best Weight-Loss Teas, According to Nutritionists.

How hojicha measures up to matcha:

Although they are both Japanese green teas, hojicha and matcha are very different.

“Matcha is a Japanese green tea, like sencha, that’s been stone-ground,” explained Tristan Niskanen, a barista at the Brooklyn-based tea shop Nippon Cha, in an interview with VinePair. “Hojicha is a Japanese green tea that’s been charcoal roasted.”

Pure matcha can only be found in powdered form, whereas hojicha can be both a powder and a loose-leaf tea. Moreover, matcha is usually added to other beverages, like lemonade, or made with just water (or very little milk), while hojicha can be turned into a latte like you would espresso.

Their flavor profiles also vary.  According to Niskanen, “Hojicha has a more umami, smoky flavor. It’s a little sweeter than matcha.”

Matchado is a Japanese café located in London, established by Hiromi Matsunobu. In a Financial Times interview, Matsunobo expanded on the teas’ differences.

“Matcha and hojicha come from the same tea plant, but they offer completely different flavour experiences,” he explained. “While matcha is vibrant and grassy, hojicha has a naturally sweet, nutty flavour with a gentle smokiness and subtle caramel notes. It’s a comforting, nostalgic flavour for many in Japan.”

Hojicha also contains less caffeine than matcha, making it a more appealing afternoon treat. The Financial Times reports that hojicha has already made its Starbucks menu debut at some Japanese locations.

“We are definitely seeing more interest in hojicha, and we predict it will be a trend in the coming months,” said Alice Evans, director of tea at Canton Tea.