Condition
Sarcopenia
Sarcopenia is the age-related loss of muscle mass, strength, and function, driven by less activity, too little protein, and muscles that respond poorly to growth signals. Protein and creatine have the strongest evidence among supplements, and whey protein trials found body fat went down. That whey finding is limited, though: the studies were small, and HMB and nicotinamide mononucleotide showed no clear difference in body fat or muscle mass.
Sources: PMID 21798863; PMID 36235862
- Supplements studied
- 5
- Graded outcomes
- 4
- Trials
- 3
- People studied
- 5,152
Evidence by supplement
- Strong
- Moderate
- Limited
- Very limited
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Fat Small Decrease | Improves (the measure goes down) | Small effect | 56 people | |||
| Muscle Mass | Improves (the measure goes up) | 1 study | 56 people | |||
| Strength | Improves (the measure goes up) | 1 study | 232 people | |||
Studies that measured strength | ||||||
| Walking Ability | Improves (the measure goes up) | 1 study | 168 people | |||
HMB
- Body Fat
- Fat-free mass (FFM): improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Fat No effect | NoneNo effect | 1 study | 638 people | |||
| Fat-free mass (FFM) | Improves (the measure goes up) | 273 people | ||||
Nicotinamide Mononucleotide
- Muscle Mass
- Walking Ability: improves
- Strength: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Muscle Mass No effect | NoneNo effect | 1 study | 108 people | |||
Studies that measured muscle mass | ||||||
| Walking Ability | Improves (the measure goes up) | 1 study | 109 people | |||
| Strength | Improves (the measure goes up) | 146 people | ||||
Soy Protein
- Muscle Mass: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Muscle Mass | Improves (the measure goes up) | 2 studies | 1,048 people | |||
Studies that measured muscle mass
| ||||||
Key findings
- Body FatImproves (the measure goes down)
- Muscle Mass
The Sarcopenia (Age-Related Muscle Loss) Support protocol
2 primary supplements · 7 supporting supplements
- Protein / Whey Protein1.0–1.5 g protein/kg body weight daily; 25–40 g per meal; whey preferred for leucine content
- Creatine Monohydrate3–5 g daily
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Studies cited
96 studies from PubMed
- The Role of HMB Supplementation in Enhancing the Effects of Resistance Training in Older Adults: A Systematic Review and Meta-Analysis on Muscle Quality, Body Composition, and Physical Function.
- Effects of β-hydroxy-β-methylbutyrate (HMB) supplementation on lipid profile in adults: a GRADE-assessed systematic review and meta-analysis of randomized controlled trials.
- HMB Supplementation in Elderly Populations: A Systematic Review and Meta-Analysis
- Efficacy of HMB in Hospitalized Older Patients: A Randomized Controlled Trial
- HMB for Preservation of Muscle Mass in Older Adults: A Systematic Review
- Effects of HMB on Exercise-Induced Muscle Damage: A Meta-Analysis
- Effects of HMB on Skeletal Muscle in Catabolic Conditions
- International Society of Sports Nutrition Position Stand: Beta-Hydroxy-Beta-Methylbutyrate (HMB)
- Beta-Hydroxy-Beta-Methylbutyrate and Muscle Protein Synthesis: A Review
- HMB for Prevention of Sarcopenia in Older Adults: Clinical Evidence
- HMB and Resistance Training: A Comprehensive Review
- Effects of HMB Supplementation on Strength and Muscle Mass: A Meta-Analysis
- Beta-Hydroxy-Beta-Methylbutyrate Free Acid and Muscle Protein Anabolism
- Safety and Tolerability of Long-Term HMB Supplementation
- Body composition in 70-year-old adults responds to dietary beta-hydroxy-beta-methylbutyrate similarly to that of young adults
- The effect of HMB supplementation on body composition, fitness, hormonal and inflammatory mediators in elite adolescent volleyball players: a prospective randomized, double-blind, placebo-controlled study
- Beta-hydroxy-beta-methylbutyrate (HMB) supplementation does not affect changes in strength or body composition during resistance training in trained men
- Effects of nine weeks of beta-hydroxy-beta- methylbutyrate supplementation on strength and body composition in resistance trained men
- Effects of beta-hydroxy beta-methylbutyrate on power performance and indices of muscle damage and stress during high-intensity training
- Effects of calcium beta-hydroxy-beta-methylbutyrate (HMB) supplementation during resistance-training on markers of catabolism, body composition and strength
- Beta-hydroxy-beta-methylbutyrate ingestion, Part I: effects on strength and fat free mass
- The Effects of Beta-Hydroxy-Beta-Methylbutyrate Supplementation on Recovery Following Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis.
- Effects of oral supplementation of β -hydroxy-β -methylbutyrate on muscle mass and strength in individuals over the age of 50: a meta-analysis.
- Effects of oral administration of β-hydroxy β-methylbutyrate on lean body mass in older adults: a systematic review and meta-analysis
- Supplementation with the Leucine Metabolite β-hydroxy-β-methylbutyrate (HMB) does not Improve Resistance Exercise-Induced Changes in Body Composition or Strength in Young Subjects: A Systematic Review and Meta-Analysis
- Effects of beta-hydroxy-beta-methylbutyrate supplementation on strength and body composition in trained and competitive athletes: A meta-analysis of randomized controlled trials
- Exercise-induced muscle damage is not attenuated by beta-hydroxy-beta-methylbutyrate and alpha-ketoisocaproic acid supplementation
- β-Hydroxy-β-methylbutyrate free acid reduces markers of exercise-induced muscle damage and improves recovery in resistance-trained men
- The effects of β-hydroxy-β-methylbutyrate or HMB-rich nutritional supplements on sarcopenia patients: a systematic review and meta-analysis.
- Value of VLCD supplementation with medium chain triglycerides
- Components of total energy expenditure in healthy young women are not affected after 14 days of feeding with medium-versus long-chain triglycerides
- Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials
- Effects of dietary medium-chain triglyceride on weight loss and insulin sensitivity in a group of moderately overweight free-living type 2 diabetic Chinese subjects
- The impact of medium-chain triglycerides on weight loss and metabolic health in individuals with overweight or obesity: A systematic review and meta-analysis
- Effect of Continuous Ingestion of 2 g of Medium-Chain Triglycerides on Substrate Metabolism during Low-Intensity Physical Activity
- Short-Term Ingestion of Medium-Chain Triglycerides Could Enhance Postprandial Consumption of Ingested Fat in Individuals with a Body Mass Index from 25 to Less than 30: A Randomized, Placebo-Controlled, Double-Blind Crossover Study
- A systematic review and meta-analysis of medium-chain triglycerides effects on acute satiety and food intake
- Enhanced postprandial energy expenditure with medium-chain fatty acid feeding is attenuated after 14 d in premenopausal women
- Endogenous fat oxidation during medium chain versus long chain triglyceride feeding in healthy women
- Medium Chain Triglycerides induce mild ketosis and may improve cognition in Alzheimer's disease. A systematic review and meta-analysis of human studies
- Medium-chain fatty acids for the prevention or treatment of Alzheimer's disease: a systematic review and meta-analysis
- Medium-Chain Triglycerides (MCTs) for the Symptomatic Treatment of Dementia-Related Diseases: A Systematic Review.
- Medium-chain triglycerides (8:0 and 10:0) increase muscle mass and function in frail older adults: a combined data analysis of clinical trials
- A Randomized, Double-Blind, Controlled Trial Assessing If Medium-Chain Triglycerides in Combination with Moderate-Intensity Exercise Increase Muscle Strength in Healthy Middle-Aged and Older Adults
- Medium-chain triglycerides (8:0 and 10:0) are promising nutrients for sarcopenia: a randomized controlled trial
- The efficacy and safety of β-nicotinamide mononucleotide (NMN) supplementation in healthy middle-aged adults: a randomized, multicenter, double-blind, placebo-controlled, parallel-group, dose-dependent clinical trial.
- A Multicentre, Randomised, Double Blind, Parallel Design, Placebo Controlled Study to Evaluate the Efficacy and Safety of Uthever (NMN Supplement), an Orally Administered Supplementation in Middle Aged and Older Adults.
- Nicotinamide adenine dinucleotide metabolism and arterial stiffness after long-term nicotinamide mononucleotide supplementation: a randomized, double-blind, placebo-controlled trial.
- Nicotinamide mononucleotide supplementation enhances aerobic capacity in amateur runners: a randomized, double-blind study
- Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic women
- Efficacy of oral nicotinamide mononucleotide supplementation on glucose and lipid metabolism for adults: a systematic review with meta-analysis on randomized controlled trials.
- The Effect of Nicotinamide Mononucleotide and Riboside on Skeletal Muscle Mass and Function: A Systematic Review and Meta-Analysis.
- The combined effect of physical exercise, pranayama, and diet on fatigue in adult cancer patients undergoing chemotherapy: a randomized controlled trial.
- Animal Versus Plant Protein and Adult Bone Health: A Systematic Review and Meta-Analysis From the National Osteoporosis Foundation
- The Effects of Isolated Soy Protein, Isolated Soy Isoflavones and Soy Protein Containing Isoflavones on Serum Lipids in Postmenopausal Women: A Systematic Review and Meta-Analysis
- No Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance Exercise
- Effect of Plant Versus Animal Protein on Muscle Mass, Strength, Physical Performance, and Sarcopenia: A Systematic Review and Meta-analysis of Randomized Controlled Trials.
- The effects of soy protein and soy isoflavones intake on chronic kidney disease: a systematic review and meta-analysis.
- Effects of high-quality protein supplementation on cardiovascular risk factors in individuals with metabolic diseases: A systematic review and meta-analysis of randomized controlled trials.
- Glutamine and whey protein improve intestinal permeability and morphology in patients with Crohn's disease: a randomized controlled trial
- The effect of milk proteins on appetite regulation and diet-induced thermogenesis
- The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training
- Effect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained men
- Effect of whey protein supplementation on weight and body composition indicators: A meta-analysis of randomized clinical trials.
- Whey Protein Before and During Resistance Exercise Has No Effect on Muscle Mass and Strength in Untrained Young Adults
- The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength
- Changes in antioxidant status and cardiovascular risk factors of overweight young men after six weeks supplementation of whey protein isolate and resistance training
- Whey and casein labeled with L-1-13Cleucine and muscle protein synthesis: effect of resistance exercise and protein ingestion
- Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise
- Effects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained Individuals: A Meta-analysis.
- Efficacy and Safety of Whey Protein Supplements on Vital Sign and Physical Performance Among Athletes: A Network Meta-Analysis.
- The effects of a two-year randomized, controlled trial of whey protein supplementation on bone structure, IGF-1, and urinary calcium excretion in older postmenopausal women
- Effects of a whey protein supplementation on intrahepatocellular lipids in obese female patients
- Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults
- Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals
- A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study
- Acute effects of whey protein isolate on blood pressure, vascular function and inflammatory markers in overweight postmenopausal women
- The effects of whey protein on blood pressure: A systematic review and dose-response meta-analysis of randomized controlled trials.
- Role of whey protein in vascular function: a systematic review and meta-analysis of human intervention studies.
- Effects of whey protein on glycemic control and serum lipoproteins in patients with metabolic syndrome and related conditions: a systematic review and meta-analysis of randomized controlled clinical trials.
- Metabolic effects of amino acid mixtures and whey protein in healthy subjects: studies using glucose-equivalent drinks
- Whey Protein Premeal Lowers Postprandial Glucose Concentrations in Adults Compared with Water-The Effect of Timing, Dose, and Metabolic Status: a Systematic Review and Meta-analysis.
- Effects of whey and soy protein supplementation on inflammatory cytokines in older adults: a systematic review and meta-analysis
- Effect of whey supplementation on circulating C-reactive protein: a meta-analysis of randomized controlled trials.
- Effect of whey protein consumption on IL-6 and TNF-α: A systematic review and meta-analysis of randomized controlled trials.
- The effect of whey protein on the components of metabolic syndrome in overweight and obese individuals; a systematic review and meta-analysis.
- Open-labeled pilot study of cysteine-rich whey protein isolate supplementation for nonalcoholic steatohepatitis patients
- Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects
- Whey protein supplementation improves postprandial glycemia in persons with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials.
- Amino acid absorption and subsequent muscle protein accretion following graded intakes of whey protein in elderly men
- The effects of a higher protein intake during energy restriction on changes in body composition and physical function in older women
- Effect of Whey Protein Supplementation in Postmenopausal Women: A Systematic Review and Meta-Analysis.
- Effect of whey protein supplementation on long and short term appetite: A meta-analysis of randomized controlled trials.
- Effect of Whey Protein Supplementation on Perioperative Outcomes in Patients with Cancer-A Systematic Review and Meta-Analysis (PROSPERO 2020: CRD42020188666).
- Whey Protein Supplementation with or without Vitamin D on Sarcopenia-Related Measures: A Systematic Review and Meta-Analysis.
- Effect of Whey Protein Supplementation on Postoperative Outcomes After Gynecological Cancer Surgery: A Randomized Controlled Trial.