Regular exercise is one of the best ways to stay healthy as we grow older. It helps keep muscles strong, improves balance, supports heart health, and may reduce the risk of many long-term diseases.
However, many older adults find it difficult to stay active because they feel tired, weak, or unmotivated. These challenges can make it harder to keep exercising, creating a cycle where people become less active over time.
A new study from UT Health San Antonio suggests that a simple nutritional supplement may help break this cycle.
The research, published in the journal Diabetics, found that combining branched-chain amino acids, known as BCAAs, with a structured exercise program reduced fatigue, improved mood, and slightly increased physical performance in older adults with obesity.
The study involved 20 adults with obesity whose average age was about 70 years. Half of the participants received a daily drink containing BCAAs, while the other half received a placebo drink that did not contain the active nutrients. Everyone completed the same eight-week exercise program, which included light aerobic activities and strength-training exercises.
BCAAs are three essential amino acids called leucine, isoleucine, and valine. They are naturally found in protein-rich foods such as meat, fish, eggs, dairy products, beans, and some nuts.
These amino acids are well known for helping muscles recover after exercise, but scientists are increasingly interested in how they may also affect brain function, energy levels, and emotional wellbeing.
The researchers wanted to investigate more than muscle strength. They were particularly interested in fatigue, which is more than simply feeling sleepy. Some people experience mental fatigue that leaves them feeling exhausted, lacking motivation, or unable to enjoy daily activities even when their muscles are physically capable of moving.
According to study author Dr. Jason O’Connor, inflammation in the body may change how the brain uses amino acids. These changes could contribute to central fatigue, a type of tiredness that begins in the brain rather than the muscles. The researchers believed that providing extra BCAAs might help restore this balance and make people feel more energetic.
After eight weeks, the two groups showed very different results. People taking the placebo experienced little improvement in strength or endurance. Their fatigue levels increased by about 5%, and symptoms of depression also became worse during the study period.
In contrast, the participants who received BCAA supplements reported major improvements. Their fatigue fell by about 45%, depression symptoms decreased by 29%, and they also showed modest gains in strength and endurance. These results suggest that adding BCAAs to an exercise program may help some older adults enjoy greater benefits from physical activity.
The researchers were surprised that exercise by itself did not produce stronger improvements in the placebo group. Dr. O’Connor suggested this may help explain why some older adults give up exercising.
If they do not feel better after exercising, they may lose the motivation to continue. Improving energy and mood could therefore make it easier to maintain healthy exercise habits over the long term.
Although the study was small and larger clinical trials are still needed, the findings are encouraging. The research team plans to study BCAAs in larger groups, including older veterans, and to investigate whether the supplements reduce inflammation or improve brain health.
While BCAA supplements should not replace a balanced diet or regular medical care, this study suggests they may become a useful tool for helping some older adults stay active, maintain independence, and enjoy a better quality of life as they age.
If you care about nutrition, please read studies about the best time to take vitamins to prevent heart disease, and vitamin D supplements strongly reduce cancer death.
For more information about nutrition, please see recent studies about plant nutrient that could help reduce high blood pressure, and these antioxidants could help reduce dementia risk.
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