Healthy Aging

Nutrients connected to Healthy Aging

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• BCAAs (leucine, isoleucine, valine)Preliminary or mixed

  BCAA-rich supplements gave small gains in muscle strength and mass in older adults in pooled trials with high variation.

• GlycineLab or animal research only

  Ageing benefits are from animal research; the human review calls for larger, longer trials.

• CreatinePreliminary or mixed

  In older adults who also do resistance training, creatine is reported to improve muscle mass, strength and function. Alone, results are less clear.

• Bee balm (Monarda)Preliminary or mixed

  One small, maker-linked 12-week trial reported steadier DNA-age and telomere markers than placebo; results are on lab markers and need independent repeating.

• Whey Protein PowderPreliminary or mixed

  In older adults doing resistance training, whey ranked first among protein types for muscle mass, grip strength and walking speed in a network analysis; comparisons are indirect.

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