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The Best Muscle Building Supplements for Seniors

UK Fitness Pro
UK Fitness Pro
· 13 min read
BCAA and whey protein supplements

Past a certain age, our muscles tend to decrease in size and strength (Cruz-Jentoft & Sayer, 2019). This may be partially attributable to age-related reductions in the flexibility of blood vessels, which impairs the flow of nutrients and results in greater muscle protein breakdown (Zempo et al., 2017). Fortunately, as shown below, numerous studies indicate that combining certain nutritional supplements with regular physical activity can promote muscle health not only in younger people but also in older adults. 

The Best Muscle Building Supplements for Seniors

For older adults who want to increase their lean body mass, protein powder and essential amino acids can help. 

Whey Supplements

A randomised controlled trial (RCT) published in The American Journal of Clinical Nutrition found that 40 grams of whey protein powder per day significantly increased lean muscle mass in older adults when combined with resistance training (Mertz et al., 2021). 

Calories and Macronutrients per 100 Grams of Whey Proteins from Bodybuilding Warehouse, Myprotein, and Optimum Nutrition* 

SupplementCaloriesProteinCarbsFatsRating
Bodybuilding Warehouse Whey Concentrate (Amazon)375764.75.74.3/5
Bodybuilding Warehouse Whey Isolate (Amazon)37490113.6/5
Myprotein Whey Concentrate (Amazon)411806.27.34.4/5
Myprotein Whey Isolate (Amazon)359814.61.14.2/5
Optimum Nutrition Whey Concentrate (Amazon)378795.64.24.7/5
Optimum Nutrition Whey Isolate (Amazon)366834.51.44.5/5

If you're not keen on protein shakes, check out my article on the best protein bars. 

Essential Amino Acids

A study published in Clinical Nutrition found that supplementation with essential amino acids (EAA) increased muscle tissue by 1.14 kg on average after 12 weeks in elderly individuals (Børsheim et al., 2008). Additionally, they exhibited significant improvements in walking speed and leg press strength. 

Popular EAA powders include:

  • Impact EAA (Amazon) (average rating: 4/5) – a powder providing all essential amino acids (including lots of leucine), available in two flavours
  • The EAA (average rating: 4.14/5) – a powder providing all essential amino acids (including lots of leucine) and with additional vitamins and minerals, available in four flavours
  • The EAA Sample (average rating: 3/5) – as above, but a small and very inexpensive sample
  • My Vegan EAA (average rating: 4.17/5) – a vegan powder providing all essential amino acids (including lots of leucine), available in a couple of flavours

Popular Branched-Chain Amino Acid (BCAA) powders include:

  • Essential BCAA 2:1:1 Powder (average rating: 4.18/5) – a powder providing leucine, isoleucine, and valine in a 2:1:1 ratio, available in various flavours
  • Essential BCAA 4:1:1 Powder (average rating: 4.29/5) – as above, but with a 4:1:1 ratio
  • Vegan BCAA Powder (average rating: 4.36/5) – a vegan powder providing leucine, isoleucine, and valine in a 2:1:1:ratio, available in "unflavoured"
  • Vegan BCAA Sustain Sample (average rating: 4.6/5) – a small and very inexpensive sample providing leucine, isoleucine, and valine in a 2:1:1 ratio, available in various flavours

You can also find a wide range of EAA and BCAA supplements on the Bodybuilding Warehouse website. 

You might also be interested in my article comparing BCAAs and whey protein. 

β-Hydroxy-β-Methyl-Butyrate (HMB) Supplements

In a study involving older men, an HMB supplement combined with resistance exercise increased muscle protein synthesis, which was linked to a 5.8% increase in thigh lean mass (Din et al., 2019). 

The Best Muscle Strength Supplements for Seniors

For older people engaged in strength training, a whey protein supplement or an essential amino acid supplement would help ensure increases in strength following workouts. Additionally, there's extensive evidence that creatine supplementation can enhance skeletal muscle strength. 

Whey Supplements

A systematic review and meta-analysis of RCTs published in The Journal of Nutrition, Health, and Aging reported that whey protein powder significantly enhanced hand grip, leg extension, and leg press strength in older adults participating in resistance exercise (Hou et al., 2019). Additionally, whey supplementation increased the participants' muscle mass. 

If you'd prefer a plant-based protein powder, check out my article on the best vegan powders for muscle growth. 

Whey protein

Essential Amino Acids

Similar to the aforementioned study by Børsheim et al. (2008), a randomised clinical trial published in The Journals of Gerontology found that EAA supplementation in older adults led to an increase in muscle protein synthesis and strength when combined with aerobic exercise (Markofski et al., 2019). 

You might also like my articles on the best supplements for enhancing strength and comparing BCAAs and EAAs. 

Creatine Supplements

A systematic review and meta-analysis of RCTs published in Nutrients indicates that creatine supplementation can significantly enhance strength in older adults (Dos Santos et al., 2021). The studies reviewed generally had participants consuming daily doses of 5 to 20 grams of creatine monohydrate.

Popular creatine supplements include:

You could also take a look at my articles comparing whey and creatine supplements and creatine monohydrate and BCAAs. 

The Best Muscle Recovery Supplements for Seniors

As well as helping seniors with building muscle and age-related muscle loss, whey, essential amino acid, and creatine supplements can assist with the recovery of muscle cells. 

Whey Supplements

A study published in Nutrients found that whey protein supplementation significantly reduced exercise-induced muscle damage in older adults, as evidenced by lower post-exercise creatine kinase (CK) levels compared to the placebo group 24 hours after a long-distance walking bout (Spoelder et al., 2023).

You might like also to take a look at my article on collagen vs whey protein. 

Essential Amino Acids

A 40-week study on frail older adults living in residential care homes found that BCAAs reduced markers of inflammation following exercise (Caldo-Silva et al.,  2021). 

My article on the pros and cons of essential amino acid pills and powders might also be of interest. If recovery is important to you, you could also consider investing in an ice bath (Reaburn & Fernandes, 2023).

The Best Athletic Performance Supplements for Seniors

There's good evidence that whey, essential amino acid, and creatine supplements can enhance physical performance. 

Whey Supplements

A review published in Experimental Gerontology concluded that whey protein supplementation enhances protein synthesis in older adults, improving muscle performance and aerobic capacity (Camargo et al., 2020). These benefits help protect against sarcopenia (age-related loss of muscle mass and strength) and lower the risk of falls.

If you're interested in other milk-based protein powders, take a look at my article comparing whey and casein proteins. 

Essential Amino Acids

A study published in the Journals of Gerontology found that supplementing with EAAs significantly improved walking distance and grip and leg strength in older adults (Azhar et al., 2021). 

You could also have a look at my article comparing EAAs and whey protein. 

An EAA supplement

Creatine Supplements

A study published in Medicine and Science in Sports and Exercise found that seven days of creatine supplementation significantly enhanced muscle performance in older men (59–72 years), improving maximal dynamic and isometric strength, lower-body power, and functional capacity compared to a placebo (Gotshalk et al., 2002).

My article on the benefits of creatine use for different types of athletes might also be of interest. 

Supplements That Provide Other Health Benefits for Seniors

Fatty Acids

Healthy fats, especially omega-3 fatty acids (e.g., docosahexaenoic acid, eicosapentaenoic acid), play a crucial role in maintaining heart health and reducing inflammation (Molfino et al., 2014). Additionally, a recent study highlights that these fatty acids can improve cognitive function in older adults (Mora et al., 2022).

Vitamin C

Vitamin C is essential for immune system support (Carr & Maggini, 2007) and collagen synthesis (DePhillipo et al., 2018), which is important for tissue repair and healthy skin. Furthermore, clinical trials show that vitamin C supplements can improve iron absorption (Deng et al., 2023), which is particularly beneficial for older adults at risk of deficiency.

Vitamin D

A study with nearly half a million UK participants found that regular vitamin D supplement users had significantly lower mortality rates from cancer, cardiovascular disease, and respiratory disease (Sha et al., 2023). Thus, vitamin D supplementation may reduce the risk of several potentially fatal diseases associated with vitamin D deficiency (Ames & Wakimoto, 2002).

Magnesium

The use of a magnesium supplement has been linked to a wide range of positive outcomes in older women and men, such as reduced inflammation (Nielsen et al., 2010) and improved sleep (Mah & Pitre, 2021), physical performance (Veronese et al., 2014), and bone health (Groenendijk et al., 2022). 

Common Questions About Dietary Supplements for Seniors

Does whey protein benefit those with health conditions?

Individuals with various health conditions, such as those with muscle wasting diseases, metabolic disorders, or age-related muscle loss, may benefit from whey supplements due to their ability to enhance muscle protein synthesis, improve muscle mass, and support metabolic health (Phillips, 2014; Katsanos et al., 2006).

What is creatine?

Creatine is a naturally occurring compound found in foods like red meat and in human muscle cells. It helps produce energy during high-intensity exercise by increasing the availability of adenosine triphosphate (ATP). 

A creatine supplement

Are there any side effects of creatine?

A common side effect of creatine is water retention (Powers et al., 2003). Less common side effects may include gastrointestinal issues such as stomach cramps and diarrhoea (Bizzarini & De Angelis, 2004; Poortmans & Francaux, 2000).

Is there a link between creatine supplementation and kidney disease?

Despite concerns about the potential adverse effects of creatine on kidney function, a meta-analysis published in the Journal of Renal Nutrition concludes that creatine supplementation (assuming it is not excessive) does not cause kidney damage or disease (de Souza et al., 2019). 

How much is enough protein?

How much protein you need depends on your size, fitness goals, and exercise regimen. Harvard Health recommends that individuals engaged in resistance or strength training should aim to consume approximately 1.6 grams of protein per kilogram of body weight (0.7 grams per pound of body weight) to support the growth of healthy muscle mass. Researchers have suggested that one should consume protein-rich foods or supplements about every three hours to achieve their desired total daily protein intake (Kerksick et al., 2017). 

What equipment should older adults use?

A study published in The Journals of Gerontology found that training with resistance bands led to a 17.6% increase in bicep size and a 7.8% increase in bicep strength in older adults. While you could instead use dumbbells or machines, resistance bands are great if you like to travel or want something that won't take up too much space.

Final Words on the Best Supplements for Seniors

A range of popular supplements, such as whey protein, EEAs, and creatine, can help older adults maintain muscle size and strength when combined with regular exercise. Additionally, fatty acid, vitamin C, vitamin D, and magnesium supplements can positively impact overall health. If you're interested in learning more about how to maintain your physical and mental well-being as an older adult, you might also like our articles on the best supplements for women looking to increase their muscle, the best protein supplements for seniors, the benefits of personal training for seniors, and the benefits of personal trainers for over 60s. 

About the Author

Dave Robinson is a co-founder of ukfitness.pro and has a background in psychology (BSc) and neuroscience (MSc, PhD). As well as strength training, he enjoys endurance challenges and has completed marathons and ultramarathons, cycled across several countries, and completed the Three Peaks Challenge. When writing, he draws on scientific evidence to understand the pros and cons of different diets, supplements, and training regimes. 

As an Amazon Associate, the site earns from qualifying purchases.

Footnotes

*Macros, calories, and ratings can vary across flavours and as new versions are released. 

References