Many people believe that exercise is one of the best ways to stay healthy. Regular movement can improve heart health, strengthen muscles, and lift mood. However, for many older adults, staying active becomes harder with age.
Physical pain, extra weight, low energy, and even feelings of sadness can make it difficult to keep moving. When exercise feels exhausting instead of helpful, some people simply give up.
A new study from UT Health San Antonio suggests there may be a simple way to make exercise more effective and more rewarding for older adults.
The researchers explored whether adding a special type of nutrient, called branched-chain amino acids or BCAAs, to an exercise program could reduce fatigue and improve mood and strength. The results were both surprising and encouraging.
The study included 20 older adults who were living with obesity. The average age of the participants was around 70 years old. The researchers divided them into two groups. One group received a daily drink that contained BCAAs.
The other group received a placebo drink, which looked the same but did not contain the active nutrients. Both groups followed the same eight-week exercise program. The program included light aerobic activities, such as walking, along with basic strength training exercises.
BCAAs are nutrients found in protein-rich foods like meat, dairy products, and legumes. They include three important amino acids: leucine, isoleucine, and valine.
Amino acids are the building blocks of protein and help the body build and repair muscle. Scientists have long known that BCAAs support muscle growth. However, recent research suggests they may also affect the brain and mood.
The researchers wanted to understand whether BCAAs could help reduce fatigue. Fatigue is more than just feeling sleepy. It can come from weak muscles, but it can also come from the brain. Some people feel mentally drained even before they start any activity.
This type of fatigue can reduce motivation and increase feelings of depression. It can create a cycle where people avoid exercise because they feel tired, and then feel even worse because they are not active.
Dr. Jason O’Connor, one of the study’s authors, explained that inflammation in the body may play a role in this process. Inflammation can change how amino acids are used in the brain. These changes may lead to what doctors call central fatigue, which is the kind of exhaustion that begins in the brain rather than the muscles.
Dr. O’Connor believes that adding BCAAs through supplements might help correct this imbalance and improve energy levels.
After eight weeks, the differences between the two groups were clear. The group that received the placebo showed very little improvement. Their physical strength and endurance did not increase much. In fact, their fatigue levels went up by about 5 percent, and symptoms of depression also increased.
In contrast, the group that took BCAAs experienced significant benefits. Their fatigue dropped by 45 percent. Symptoms of depression decreased by 29 percent. They also showed modest improvements in strength and endurance. While the physical gains were not dramatic, the improvements in energy and mood were meaningful.
The researchers were surprised that exercise alone did not help the placebo group very much. This finding may help explain why some older adults stop exercising. If they do not feel better after weeks of effort, they may lose motivation.
However, when BCAAs were added, participants reported feeling more energetic and more positive. This combination of proper nutrition and movement may help break the cycle of tiredness and low mood.
The research team plans to continue studying this approach. Dr. O’Connor hopes to expand the study to include military veterans, who often face additional health challenges as they age. The team is also conducting experiments in older mice to better understand how BCAAs affect inflammation and brain function. Early results from these studies appear promising.
In the future, the researchers want to explore whether BCAAs reduce inflammation, support the immune system, and improve brain health. If these effects are confirmed in larger studies, BCAA supplements could become a helpful tool for older adults who struggle with energy, motivation, and physical activity.
Although this was a small study and more research is needed, the findings offer hope. For older adults who find exercise difficult or discouraging, a simple and safe supplement may make physical activity feel more manageable and rewarding. Supporting both the body and the brain could help people stay active longer and enjoy a better quality of life as they age.
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The study was published in the journal Diabetics.
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