Several studies have demonstrated that HMB supplementation in Older Adults can help preserve or even increase lean body mass (LBM) in older adults. This effect is particularly noted in situations of muscle loss due to aging (sarcopenia), illness, or bed rest. A recent meta-analysis (April 2025) of 21 randomized controlled trials involving participants over 50 years old reported improvements in muscle mass with HMB oral supplementation.
HMB supplementation in Older Adults is crucial for maintaining overall health and wellness as they age.
Muscle Strength:
Furthermore, HMB supplementation in Older Adults enhances recovery from exercise, making it a vital part of their regimen.
HMB supplementation in Older Adults has consistently shown positive effects on muscle preservation and growth. Meta-analyses have concluded that HMB supplementation, often at a dose of 3 grams per day, can significantly improve muscle strength indicators like handgrip strength.
The role of HMB supplementation in Older Adults also extends to improved performance in daily activities.
Mitigation of Muscle Damage
Understanding the bioavailability of HMB supplementation in Older Adults is essential for maximizing its benefits.
HMB supplementation in Older Adults is known for its ability to attenuate exercise-induced muscle damage, which can indirectly contribute to protein sparing by supporting faster recovery and reducing the need for extensive repair.
Thus, HMB supplementation in Older Adults should be considered a key component of nutritional strategies.
Bioavailabilty of HMB Supplemented in Humans:
Calcium β-hydroxy-β-methylbutyrate (CaHMB) is a common supplemental form of HMB, a metabolite of the amino acid leucine. Its bioavailability in humans has been a subject of research, with comparisons often made to the free acid form of HMB (HMB-FA).
Here’s a summary of what studies indicate regarding the bioavailability of CaHMB:
Efficient Absorption: Studies have demonstrated that CaHMB is efficiently absorbed in the body, providing a steady supply of HMB in the plasma.
Many experts recommend HMB supplementation in Older Adults to combat age-related muscle loss effectively.
Adopting HMB supplementation in Older Adults can significantly enhance physical resilience.
Peak Plasma Concentration (Cmax) and Time to Peak (Tmax):
The benefits of HMB supplementation in Older Adults are well-documented in various clinical studies.
CaHMB in capsules or dissolved in water generally leads to rapid and large increases in plasma HMB concentrations.
One study found that CaHMB in water resulted in the fastest Tmax (around 43 minutes) compared to CaHMB in capsules (around 79 minutes) and HMB-FA (around 78 minutes). However, it is best taken by capsule as commercial flavored powders are a challenge due to the bitterness of HMB. It is well-tolerated by most individuals.
Utilizing HMB supplementation in Older Adults can lead to higher lean tissue mass and strength.
Future research will continue to explore the impacts of HMB supplementation in Older Adults.
Optimal Dosage and Duration:
Research suggests that a daily dosage of 3 grams of HMB is generally effective, and benefits are often more pronounced with supplementation durations exceeding 12 weeks.
Safety
Studies consistently indicate that HMB supplementation is well-tolerated with no significant adverse side effects reported, even at dosages higher than the commonly recommended 3 grams per day.
HMB Alone vs. HMB with Exercise/Other Nutrients:
: While HMB supplemented only has shown the benefits in muscle preservation and growth, (even in non-exercising older adults), its effects on muscle growth and strength are often optimized when combined with resistance exercise and/or other nutritional substrates like protein, arginine, and lysine.
Specific Populations
More research is needed to refine treatment choices combining HMB and exercises for particular populations of older adults, such as those with frailty, limited mobility, or specific health conditions. It is best to hire a trained and certified strength and conditioning professional specializing in the senior population.
Studies
1. Baier et al., 2009
Title:The Use of HMB, Arginine, and Lysine in Improving Lean Body Mass and Strength in Elderly Women Journal:Nutrition
Participants: 77 elderly women (average age ~76)
Intervention: HMB (2g/day), arginine (5g/day), lysine (1.5g/day) for 12 weeks
Results:
Significant increase in lean body mass
Improved strength and function
Benefits seen even without resistance training
Conclusion: HMB combined with arginine and lysine can improve muscle mass and strength in elderly women.
Title:Effect of a nutritional supplement containing HMB, arginine, and lysine on muscle strength, functionality, body composition, and protein metabolism in elderly women Journal:The Journal of Clinical Endocrinology & Metabolism
Participants: 70+ year-old women
Intervention: Same as Baier et al. (combo of HMB, arginine, lysine) for 12 weeks
Results:
Improved muscle function and protein synthesis
Increased muscle mass
Conclusion: Nutritional supplementation with HMB is effective for improving muscle health in elderly women.
Overall, HMB supplementation in Older Adults serves as a pivotal strategy for maintaining muscle health.
Title:Supplementation with β-Hydroxy-β-methylbutyrate (HMB) improves physical performance in older adults Journal:Journal of Strength and Conditioning Research
Participants: 30+ elderly adults
Intervention: HMB 3g/day for 8 weeks
Results:
Improved muscle strength and physical performance (chair stands, walking tests)
Conclusion: HMB supplementation can enhance physical function in aging adults.
Title:A high-protein oral nutritional supplement enriched with HMB improves muscle mass and function in older malnourished adults Journal:Clinical Nutrition
Participants: Older malnourished adults
Intervention: High-protein HMB-containing supplement for 12 weeks
Results:
Increased muscle mass
Improved mobility and clinical outcomes
Conclusion: HMB is particularly effective in frail or malnourished older population
Creatine supplementation is generally considered safe for most older adults when taken at recommended dosages and when individuals are in good health.
However, it’s crucial to consult with a healthcare professional before starting creatine supplementation, especially for those with pre-existing kidney issues or other health conditions.
Understanding the effects of older adults and creatine can be beneficial for overall health.
The discussion about older adults and creatine supplementation is becoming increasingly relevant.
The Biochemistry of Creatine:
Without getting into the weeds, the creatine phosphocreatine (CP) system is a crucial energy buffer in muscle and brain cells, providing a rapid energy source for ATP regeneration.
In our human system, Creatine is synthesized in the liver and kidneys from the amino acids arginine, glycine, and methionine. It is then transported through the blood to tissues like muscle and brain, where it’s taken up and phosphorus is added to it to form phosphocreatine.
(Phosphorylation) It transfers high-energy phosphate groups from phosphocreatine to ADP, converting it to ATP, the cell’s primary energy currency. Phosphocreatine acts as a readily available source of high-energy phosphate.
When muscles or brain cells need energy quickly, creatine kinase (CK) catalyzes the transfer of a phosphate group from phosphocreatine to ADP, regenerating ATP.
Moreover, the benefits of older adults and creatine extend to cognitive health, as studies suggest that creatine may support brain function.
We older adults are interested in the longer-term benefits of Creatine Supplementation.
Research indicates that older adults and creatine can play a significant role in preserving muscle mass and strength.
In fact, older adults and creatine supplementation not only supports muscle maintenance but also enhances recovery post-exercise, making it a valuable addition to their health regimen.
Why Should Older Adults Supplement with Creatine?
Moreover, the benefits of older adults and creatine extend to cognitive health, as studies suggest that creatine may support brain function.
Sarcopenia is the age-related progressive loss of muscle mass and strength. It is a condition that can arise as people age. The main symptom of the condition is muscle weakness.
Scientists believe being physically inactive and eating an unhealthy diet can contribute to the disease. It involves gradually declining muscle mass, strength, and physical abilities. This condition can lead to weakened bones, increasing the risk of falling and breaking bones.
In combination with resistance exercises, creatine supplementation can help maintain muscle strength and bone mineral density, which tend to decrease with age. Therefore, it may also help reduce the likelihood of developing osteoporosis.
The discussion around older adults and creatine supplementation is becoming increasingly important.
This is particularly important for older adults and creatine, given the increasing risks of muscle and cognitive decline with age.
Therefore, it’s vital to understand the importance of creatine in supporting muscle health.
Research demonstrates that older adults and creatine supplementation can mitigate these risks effectively.
Integrating older adults and creatine into a regular diet can counteract some negative effects of aging.
Age-related sarcopenia and dynapenia have adverse effects on strength and the ability to perform activities of daily living.
Resistance training (RT) increases muscle mass and strength in older adults and is an established countermeasure for sarcopenia and dynapenia, and creatine may enhance this effect.
Dynapenia is the age-related loss of muscle strength, meaning a decline in the ability to produce force. It’s distinct from sarcopenia which refers to the loss of muscle mass. Dynapenia is a significant factor contributing to reduced ADL, increased risk of falls, and a higher mortality rate in older adults, according to several research articles.
Proper guidance on older adults and creatine usage can help maximize its benefits.
The relationship between older adults and creatine is supported by numerous studies emphasizing its efficacy.
As research evolves, understanding older adults and creatine’s impact continues to grow.
It’s essential for older adults and creatine levels to be maintained through regular supplementation.
Age-related sarcopenia and dynapenia have adverse effects on strength and the ability to perform activities of daily living.
Resistance training (RT) increases muscle mass and strength in older adults and is an established countermeasure for sarcopenia and dynapenia.
Additionally, creatine may enhance this effect.
Regular supplementation can help maintain creatine levels, which is essential for older adults.
Sarcopenia is the age-related progressive loss of muscle mass and strength. It is a condition that can arise as people age. The main symptom is muscle weakness. Scientists believe being physically inactive and eating an unhealthy diet can contribute to this disease. It involves a gradual decline in muscle mass, strength, and physical abilities. This condition can lead to weakened bones, increasing the risk of falling and breaking bones.
In combination with resistance exercises, creatine supplementation can help maintain muscle strength and bone mineral density, which tend to decrease with age. Therefore, it may also help reduce the likelihood of developing osteoporosis.
Additionally, creatine supplementation plus resistance training can result in a greater increase in bone mineral density than resistance training alone.
As research evolves, understanding older adults and creatine’s impact continues to grow.
Resistance training (RT) increases muscle mass and strength in older adults and is an established countermeasure for sarcopenia and dynapenia. Furthermore, creatine may enhance this effect.
Validated studies show that creatine ingestion may reverse these changes and subsequently improve activities of daily living (ADL). In older adults, creatine supplementation and resistance training increase lean body mass, enhance fatigue resistance, increase muscle strength, and improve performance in activities of daily living to a greater extent than resistance training alone.
Taking creatine before or after a workout to maximize muscle-building benefits is best, but not necessary. It is essential, however, to consistently take creatine to keep muscle creatine stores saturated.
In combination with resistance exercises, creatine supplementation can help maintain muscle strength and bone mineral density, which tend to decrease with age. Therefore, it may also help reduce the likelihood of developing osteoporosis.
Additionally, creatine supplementation plus resistance training can result in a greater increase in bone mineral density than resistance training alone.
As research evolves, understanding older adults and creatine’s impact continues to grow.
Resistance training (RT) increases muscle mass and strength in older adults and is an established countermeasure for sarcopenia and dynapenia. Furthermore, creatine may enhance this effect.
Validated studies show that creatine ingestion may reverse these changes and subsequently improve activities of daily living (ADL). In older adults, creatine supplementation and resistance training increase lean body mass, enhance fatigue resistance, increase muscle strength, and improve performance in activities of daily living to a greater extent than resistance training alone.
Taking creatine before or after a workout to maximize muscle-building benefits is best, but not necessary. It is essential, however, to consistently take creatine to keep muscle creatine stores saturated.
In combination with resistance exercises, creatine supplementation can help maintain muscle strength and bone mineral density, which tend to decrease with age. Therefore, it may also help reduce the likelihood of developing osteoporosis.
Additionally, creatine supplementation plus resistance training can result in a greater increase in bone mineral density than resistance training alone.
As research evolves, understanding older adults and creatine’s impact continues to grow.
Resistance training (RT) increases muscle mass and strength in older adults and is an established countermeasure for sarcopenia and dynapenia. Furthermore, creatine may enhance this effect.
Validated studies show that creatine ingestion may reverse these changes and subsequently improve activities of daily living (ADL). In older adults, creatine supplementation and resistance training increase lean body mass, enhance fatigue resistance, increase muscle strength, and improve performance in activities of daily living to a greater extent than resistance training alone.
Taking creatine before or after a workout to maximize muscle-building benefits is best, but not necessary. It is essential, however, to consistently take creatine to keep muscle creatine stores saturated.
The well-documented benefits of creatine supplementation include increased lean body mass, strength, and fatigue resistance. With aging and reduced physical activity, there are decreases in muscle creatine, muscle mass, bone density, and strength.
Ultimately, integrating older adults and creatine into a regular diet can counteract some negative effects of aging. Age-related sarcopenia and dynapenia have adverse effects on strength and the ability to perform activities of daily living.
Age-related sarcopenia and dynapenia have adverse effects on strength and the ability to perform activities of daily living. Resistance training (RT) increases muscle mass and strength in older adults and is an established countermeasure for sarcopenia and dynapenia, and creatine may enhance this effect.
As research evolves, understanding older adults and creatine’s impact continues to grow.
How should Older Adults Take Creatine?
Creatine is available in powder form to mix into a beverage. Some studies suggest that taking creatine following exercise might be more advantageous than taking it before working out, though the evidence is mixed. On rest days, a person can take the supplement at any time to keep their levels steady.
In summary, older adults and creatine are increasingly recognized for their joint role in maintaining health.
Taking creatine before or after a workout to maximize muscle-building benefits is best, but not necessary. It is essential, however, to consistently take creatine to keep muscle creatine stores saturated. This is more important than the timing of dosage for older adults. Creatine is generally well-tolerated and is absorbed readily into the bloodstream.
Take 3 to 5 grams (g) of creatine monohydrate daily for optimum muscle saturation.
Stay hydrated, as taking creatine can increase water retention.
Take creatine before or after a workout, which may maximize the benefits.
Consult a doctor before taking creatine if you have kidney or liver issues.
Monitor side effects such as stomach upset or bloating, and discontinue use if you experience them.
Summary:
The standard dose is 3 to 5 grams per day. The potential benefits of creatine supplementation for older adults through creatine ingestion are solid, especially in mitigating conditions associated with sarcopenia, dynapenia, and cognitive dysfunction.
Slankamenac J, et al. (2023). Effects of six‐month creatine supplementation on patient‐ and clinician‐reported outcomes, and tissue creatine levels in patients with post‐COVID‐19 fatigue syndrome. https://pmc.ncbi.nlm.nih.gov/articles/PMC10630839/
Dinan NE, et al. (2022). Effects of creatine monohydrate timing on resistance training adaptations and body composition after 8 weeks in male and female collegiate athletes. https://pmc.ncbi.nlm.nih.gov/articles/PMC9708881/
Dietary fiber is able to alter human physiology through multiple mechanisms that can result in health benefits. Unfortunately, nearly 19 out of 20 Americans do not consume the minimum recommended amount of fiber each day. Seniors are especially vulnerable to not obtaining adequate fiber. This bears profound relevance to older adults because at least six of the ten leading causes of death are potentially preventable or clinically improved through dietary means, including the production of short-chain fatty acids from fiber. Additionally, these same conditions share a common underlying pathophysiology-metabolic dysfunction. This can manifest as abdominal obesity, high blood pressure, insulin resistance, dyslipidemia, or collectively as metabolic syndrome.
What is Fiber?
Fiber, or microbiota-accessible carbohydrates (MACs), persist in the digestive tract and can be metabolized by specific bacteria encoding fiber-degrading enzymes. The digestion of MACs results in the accumulation of short-chain fatty acids and other metabolic by-products that are critical to health in the senior population, particularly in supporting metabolic functions and reducing the risk of chronic diseases.
Short-Chain Fatty Acids (SCFAs)
are fatty acids with one to six carbon atoms, primarily produced by gut bacteria through the fermentation of dietary fiber. These fatty acids play a crucial role in gut health, metabolism, and potentially even brain function.
Increasing SCFAs::
You can increase fatty acid production by consuming foods high in fiber, such as whole grains, fruits, vegetables, and fermented foods.
Foods Rich in Soluble Fiber:
Legumes: Beans, lentils, and peas are excellent sources of soluble fiber and other nutrients.
Fruits: Apples, pears, berries, and oranges contain soluble fiber, particularly in the flesh.
Vegetables: Brussels sprouts, carrots, and avocados are also good sources of soluble fiber.
Grains: Oatmeal, barley, and brown rice are excellent sources of soluble fiber.
Seeds: Flaxseeds, sunflower seeds, and chia seeds are high in soluble fiber.
Production:
Short-chain fatty acids are formed in the colon when gut bacteria break down dietary fiber.
SCFAs are primarily produced in the colon through the fermentation of dietary fiber by gut microbiota.
Dietary fibers are complex carbohydrates found in plant-based foods that humans cannot digest.
Gut bacteria break down these fibers and produce SCFAs as byproducts.
The most common fatty acids are acetate, propionate, and butyrate.
Gut Health: Fatty acids are a primary energy source for colonocytes, the cells lining the colon. They also help maintain the integrity of the gut barrier and regulate immune responses in the gut.
Gut Health: SCFAs are a primary energy source for colonocytes, the cells lining the colon. They also help maintain the integrity of the gut barrier and regulate immune responses in the gut.
Metabolism: Fatty acids can influence appetite, weight, and cardiometabolic health.
Brain Function: Some fatty acids can cross the blood-brain barrier and may influence brain function and neuroinflammation.
Impact on Health: SCFAs have been linked to various health benefits, including:
Improved digestion and gut health.
Reduced inflammation.
Potential benefits for weight management.
Gut Health: They help maintain a healthy gut lining, reduce inflammation, and promote a balanced gut microbiome.
Immune System: They can influence immune cell function and help regulate inflammation.
SCFAs are a major source of energy for colonocytes, the cells lining the colon.
Gut Health: They help maintain a healthy gut lining, reduce inflammation, and promote a balanced gut microbiome.
Immune System: They can influence immune cell function and help regulate inflammation.
Other Potential Benefits: SCFAs have also been linked to potential benefits in cardiovascular health, brain health, and even cancer prevention, although more research is needed.
Other Potential Benefits:
SCFAs have also been linked to potential benefits in cardiovascular health, brain health, and even cancer prevention, although more research is needed.
How to Increase SCFA Production
Eat a High-Fiber Diet: Increase your intake of fruits, vegetables, whole grains, and legumes, as these are good sources of dietary fiber.
Consider Prebiotics: Prebiotics are specific types of fiber that selectively feed beneficial gut bacteria, potentially increasing SCFA production. They can be found in supplements or certain foods.
SCFAs and Disease:
Low levels of SCFAs or imbalances in their production have been linked to various conditions, including:
Inflammatory Bowel Disease (IBD)
Colorectal Cancer (CRC)
Obesity
Type 2 Diabetes
In Summary
SCFAs are important metabolites produced by gut bacteria that play a crucial role in maintaining overall health. Eating a diet rich in dietary fiber can help promote the production of these beneficial compounds. Research on SCFAs is ongoing, and further studies are needed to fully understand their mechanisms of action and their therapeutic potential.
The loss of lean muscle mass occurring with
advancing age is termed sarcopenia. This condition
often leads to a concomitant loss of strength, increased frailty and risk of
falls and an overall loss of functional independence in older adults..
Muscle protein balance is a dynamic process and is the difference between the body’s ability to make muscle protein versus the rate at which muscle protein breaks down.
It has been observed through clinical studies that older adults are more resistant to the production of muscle mass or what is referred to as resistance to the anabolic response. (the replacement of muscle). The loss of this equilibrium leads to the loss of muscle mass, and this is a major factor in the development of sarcopenia.
This is part of the aging process. The good news is that recent studies have investigated interventions to overcome this anabolic resistance. In particular,
Combining a resistance Training program with
increased Quality Protein intake restored
the anabolic (muscle-building response) in older men. Recent studies have confirmed the same in older
women.
.The present evidence strongly suggests that the loss of lean tissue in the elderly is exacerbated by low dietary protein intake.
As such, protein supplementation may prove to be an effective approach to delay the loss of muscle mass with age and has led to calls for the recommended daily intake of protein to be increased for the older population.
The Conclusion
The present study indicates that a protein intake of 0.75g/ lb of body weight per day has the most beneficial effects in regard to preventing sarcopenia and weakness in conjunction with a total body resistance training program
So, if you weigh 150lb, you should be ingesting 110- 125g of quality protein a day. 100lbs; 70-80g per day.
I always recommend to my older clients that they supplement their diet in the mornings with a ready to drink (RTD) protein such as Boost® or Ensure® that supplies quality Protein and adequate micronutrients as an effective anti-aging supplement. There are also vegetarian alternatives in this category.
Sarcopenia is increasingly defined by both
loss of muscle mass and loss of muscle function or strength. Physical inactivity and disease – both highly
prevalent in the elderly – are the main contributors to the decline of muscle
mass and function. Both resistance
(Weight training) and aerobic training have been shown to increase muscle
strength and improve physical function.
After middle age, adults lose 3%
of their muscle strength every year, on average. This limits their ability to
perform many routine activities
Studies have solidly concluded that that resistance weight
training leads to significant gains in muscle strength, size, and functional
mobility among frail residents of nursing homes up to 96 years of age.
A study of 57 adults aged 65–94 showed that performing
resistance exercises three times per week increased muscle strength over 12
weeks. Of course, this is really true of all individuals who enroll in a
well planned and goal -oriented fitness
program.
So I meet many individuals who know THEY SHOULD GO TO THE GYM. I also know as a full-time caregiver myself that a well-planned fitness and weight management program pays off in terms of increased strength, balance, and mobility.
The key is really motivational.
It is a very large percentage of what I do. To keep my clients motivated
to achieve established goals that we worked on together.
the loss of skeletal muscle mass with advancing age results in lower basal metabolic rate, weakness, reduced activity levels, decreased bone density, and low-calorie needs. The related increase in body fat is linked to hypertension and abnormal glucose tolerance. Many consequences of sarcopenia are preventable or even reversible. Progressive resistance exercises can produce substantial increases in strength and muscle size, even in the oldest old. For many older individuals exercise represents the safest, least expensive means to lose body fat, decrease blood pressure, improving glucose tolerance, and maintain long-term independence.
If you are a runner, particularly one that trains for long-distance this is a very interesting read for you. Cyclists as well.
Supplementation of Magnesium 500mg/day for 7 days prior to a 10k mostly downhill event reduced muscle soreness. Most of us could use additional Magnesium as getting enough from our diets usually doesn’t cut it.
