Many people know that regular exercise is one of the best ways to protect health. Staying active can help the heart work better, keep muscles strong, improve balance, and support mental well-being.
Exercise is also linked to a lower risk of many chronic diseases. However, for many older adults, being physically active is not always easy.
As people age, they may experience joint pain, reduced strength, weight gain, lower energy levels, and other health problems that make movement more difficult.
Some older adults also struggle with low mood or depression, which can reduce motivation to exercise. When physical activity feels exhausting instead of enjoyable, many people find it difficult to continue with an exercise routine.
Researchers at UT Health San Antonio recently explored a possible way to make exercise more rewarding for older adults. Their study investigated whether a nutritional supplement called branched-chain amino acids, commonly known as BCAAs, could help reduce fatigue and improve the benefits of exercise.
The findings suggest that combining exercise with BCAA supplements may help older adults feel less tired, improve their mood, and gain more from physical activity.
The study involved 20 older adults living with obesity. The average age of the participants was about 70 years. The researchers divided the volunteers into two groups. One group received a daily drink containing BCAAs, while the other group received a placebo drink that looked the same but did not contain the active nutrients.
Both groups completed the same eight-week exercise program. The program included light aerobic activities such as walking and simple strength-training exercises designed to improve fitness and mobility.
BCAAs are a group of three essential amino acids called leucine, isoleucine, and valine. Amino acids are often described as the building blocks of protein because the body uses them to build and repair muscles and other tissues. BCAAs are naturally found in many foods, including meat, fish, eggs, dairy products, and beans.
Scientists have long known that BCAAs play an important role in muscle health. More recently, researchers have begun studying whether these nutrients also affect the brain, mood, and feelings of fatigue.
Fatigue is more complex than simply feeling sleepy. Some forms of fatigue come from tired muscles, while others begin in the brain. A person may feel mentally exhausted, unmotivated, or drained even before starting a physical activity. This type of fatigue can make exercise feel much harder and may contribute to feelings of depression.
Dr. Jason O’Connor, one of the researchers involved in the study, explained that inflammation may be part of the problem. Inflammation can alter how certain amino acids are processed in the brain. These changes may contribute to what scientists call central fatigue, a type of exhaustion that originates in the brain rather than in the muscles.
The researchers wanted to know whether providing additional BCAAs could help correct some of these changes and improve how people felt during and after exercise.
After eight weeks, the results showed a clear difference between the two groups. Participants who received the placebo experienced very little improvement. Their strength and endurance changed only slightly. In addition, their fatigue levels increased by about 5 percent, and symptoms of depression also became somewhat worse.
The group taking BCAA supplements had a very different experience. Their fatigue levels fell by approximately 45 percent. Symptoms of depression decreased by about 29 percent. They also achieved modest improvements in strength and physical endurance.
Although the gains in physical performance were not dramatic, the improvements in energy and mood were considered meaningful. Feeling less tired and more positive may make it easier for older adults to stay committed to regular exercise over the long term.
The researchers were surprised that exercise alone did not produce greater benefits in the placebo group. This finding may help explain why some older adults give up on exercise programs. If people do not feel better after putting in effort for several weeks, they may become discouraged and stop exercising altogether.
In contrast, participants who received BCAAs reported feeling more energetic and more motivated. The combination of exercise and nutritional support may help break the cycle in which fatigue leads to inactivity, which then causes even more fatigue and poorer health.
The research team plans to continue investigating this approach. Future studies may include military veterans and other groups who face age-related health challenges. Researchers are also conducting experiments in older mice to better understand how BCAAs influence inflammation, brain function, and overall health.
Scientists hope to learn whether BCAAs can reduce inflammation, support immune function, improve brain health, and help older adults remain active as they age. Larger studies will be needed before firm conclusions can be made, but the early findings are encouraging.
The study offers hope for older adults who struggle with low energy and find exercise difficult.
A simple nutritional supplement, combined with regular physical activity, may help people feel better both physically and mentally. Supporting the brain as well as the body could make exercise more enjoyable and sustainable, leading to a healthier and more active life in later years.
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The study was published in the journal Diabetics.
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