Many people know that regular exercise is one of the best ways to stay healthy.
It can strengthen the heart, build muscles, improve balance, lower the risk of many diseases, and even boost mood.
However, staying active is often much harder for older adults than it is for younger people.
As we age, muscles naturally become weaker, joints may become stiff, and many people develop long-term health conditions that make movement more difficult.
Feeling tired all the time can also make it hard to keep exercising.
Researchers are now looking for safe ways to help older adults get more benefit from exercise.
A new study from UT Health San Antonio suggests that a simple nutritional supplement called branched-chain amino acids, or BCAAs, may help older adults feel less tired, improve their mood, and make exercise more rewarding.
The findings were published in the journal Diabetics.
The study included 20 older adults with obesity who were about 70 years old on average. The researchers divided them into two groups.
One group received a daily drink containing BCAAs, while the other group received a placebo drink that did not contain the active ingredients. Neither group knew which drink they were receiving. At the same time, everyone followed the same eight-week exercise program that included gentle aerobic exercise and strength training.
BCAAs are three essential amino acids called leucine, isoleucine, and valine. Amino acids are the building blocks of protein, and the body needs them to repair and build muscles.
Foods such as meat, fish, eggs, dairy products, soy products, and legumes naturally contain these nutrients. Scientists have long known that BCAAs support muscle growth, but recent research suggests they may also affect the brain, mood, and feelings of energy.
The researchers wanted to find out whether BCAAs could reduce fatigue. Fatigue is more than simply feeling sleepy after a busy day. Some people experience what doctors call central fatigue, which comes from changes in the brain rather than the muscles.
People with central fatigue may feel exhausted, unmotivated, or emotionally drained even when their muscles are still capable of working. This type of fatigue can make it much harder to stay physically active.
Dr. Jason O’Connor, one of the study’s authors, explained that inflammation in the body may change how the brain uses amino acids. These changes may contribute to central fatigue and low mood. The researchers believed that providing extra BCAAs might help restore this balance and improve both physical and mental well-being.
After eight weeks, the results showed a clear difference between the two groups. People who received the placebo experienced almost no improvement in strength or endurance. Their fatigue actually increased by about 5%, and they also reported more symptoms of depression.
In contrast, the group taking BCAA supplements reported much better results. Their fatigue dropped by 45%, symptoms of depression fell by 29%, and they showed modest improvements in strength and endurance. Although the study was small, the improvements were encouraging.
The researchers had expected that exercise by itself would improve how participants felt. Instead, they found that exercise alone was not enough for many people in the placebo group. Dr. O’Connor suggested that this may explain why some older adults stop exercising.
If they continue to feel tired and discouraged, they may lose the motivation to keep going. Adding BCAAs appeared to make exercise feel more rewarding, which may help people stay active for longer.
The research team plans to continue studying BCAAs in larger groups, including older veterans, who often face multiple health challenges.
They are also studying older mice to better understand how BCAAs affect aging, inflammation, the immune system, and brain health. Future research will help determine whether these supplements can slow age-related decline or improve healthy aging over the long term.
Although these early findings are promising, the study involved only 20 participants and lasted just eight weeks. Larger studies are needed before doctors can recommend BCAA supplements for everyone. Anyone thinking about taking supplements should first speak with their doctor, especially if they have kidney disease or other medical conditions.
For now, the study offers hope that combining regular exercise with the right nutrition may help older adults stay stronger, feel less tired, improve their mood, and enjoy a better quality of life as they age.
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