The Supplement that Increases Muscle Over Age 40 According to New Science

Maintaining muscle mass as we age, especially after 35 or 40, can be a challenge, but it’s crucial for long-term health and quality of life. One of the most promising strategies to help with this is supplementing with amino acids, particularly leucine, or even essential amino acids (EAAs) or branched-chain amino acids (BCAAs). There’s a lot of nuance to this, though, and it’s not as simple as just grabbing any supplement off the shelf. Let’s dive into why leucine and EAAs could be game-changers as we get older, how to use them effectively, and what the latest research is saying.

You can read the full scientific studies in reference here and here.

Why Leucine and Amino Acids Matter for Aging Muscles

If you’re in your 40s or beyond, the muscle-building game changes. Studies show that leucine, an amino acid found in protein, has a unique role in triggering muscle protein synthesis (MPS). It’s like the spark that ignites the muscle-building process in your body. Leucine and other amino acids aren’t just about building muscle—they’re also vital for maintaining muscle, which becomes more important as we age. Loss of muscle mass (called sarcopenia) is a big factor in decreased strength and mobility in older adults, so preserving what you have is key.

• Leucine and MPS: Leucine stimulates muscle protein synthesis, even in small doses.
• Aging and Muscle Loss: As we age, muscle mass naturally declines, making preservation more critical.
• BCAAs and EAAs: Both can play a role, but there are differences in how effective they might be.

BCAA’s vs EAA – Which Should You Be Taking and Why?

Most of the information you will see in this article was broken down by Thomas DeLauer, a celebrity trainer and health author. His YouTube Channel has more than 3.5 million subscribers and he has been on the cover of numerous international magazines.

How Muscle Maintenance Works with Leucine

When people think about building muscle, they often focus on weightlifting and protein intake. But the process behind muscle maintenance is a bit more complicated. Our muscles naturally go through cycles of protein breakdown and synthesis, and leucine plays a crucial role in tipping that balance toward synthesis, especially as we age. The fact that leucine supplementation increased grip strength and gait speed is huge because it indicates that even without building new muscle, leucine helps preserve muscle function and strength.

Here’s why this matters:

• Grip strength is often used as a marker of overall strength and even longevity. If your grip strength stays strong, you’re more likely to maintain independence and reduce injury risks.
• Gait speed can predict mobility issues as you get older. Slower walking speeds often signal muscle loss and decreased functional strength. Keeping this speed up means you’re preserving muscle function.

The Research: Food and Supplementation Combo

One of the most interesting studies comes from Clinical Nutrition. They looked at older adults who were given four grams of leucine with their meals (three times per day) for two weeks. The results were clear: leucine increased post-meal muscle protein synthesis. But the catch is, this worked best when people were already eating enough protein. Leucine alone can help, but pairing it with adequate dietary protein makes it much more effective.

This tells us a couple of things:

• You need enough dietary protein: Without adequate protein intake, leucine’s benefits are limited.
• Leucine supplements amplify the effect: When taken with a meal that contains enough protein, leucine increases muscle synthesis, making that meal more anabolic.

For older individuals who might not be able to eat large quantities of food, leucine supplementation (or EAAs/BCAAs) with meals could be a simple, effective way to maintain muscle mass and function.

How to Take Leucine: Dosage and Timing

So, what’s the best way to take leucine or EAAs if you’re over 40? Most studies suggest a dose of 3 to 5 grams of leucine per meal. You can also get leucine from high-protein foods like chicken, eggs, and dairy, but supplements are often used to ensure you’re hitting the necessary levels without overeating.

• 3-5 grams of leucine per meal for optimal muscle protein synthesis.
• Take it with meals that contain protein to maximize absorption and effects.
• Use EAAs if possible, as they offer a broader spectrum of muscle-building benefits than BCAAs alone.

BCAAs, particularly leucine, are effective, but essential amino acids might offer broader benefits because they provide all the building blocks your muscles need to maintain and grow.

Leucine and Leptin: The Muscle Connection

There’s another interesting aspect to leucine that not many people talk about—it affects leptin, a hormone that plays a role in regulating muscle mass and strength. In a rodent study published in Journal of Physiology, researchers discovered that fat-free mice (meaning they lacked body fat) had trouble building muscle. When they reintroduced fat into the diet, the mice were able to build muscle and strength again—but only if leptin was functioning correctly.

Leptin is produced by your body’s fat cells and sends signals to your brain to regulate hunger and energy use. But it also has a role in muscle health. As we age and experience muscle loss, leptin levels decrease, and muscles develop more leptin receptors, essentially “scrambling” for as much leptin as possible to maintain muscle mass. Leucine, as it turns out, can help boost leptin production, making it even more useful for older adults who are trying to preserve their muscle mass.

The Bottom Line: Keep It Simple, Stay Consistent

For anyone over 40, leucine, EAAs, or even BCAAs can be a helpful tool in the fight against muscle loss. But it’s important to use these supplements correctly:

• Focus on your protein intake: You need to be hitting a daily protein goal to make the most of leucine supplementation.
• Take leucine with meals: Aim for 3 to 5 grams with your protein-rich meals to optimize muscle protein synthesis.
• Don’t expect magic: Leucine won’t build muscle out of thin air, but it can help maintain what you’ve got, and that’s critical as you age.

The takeaway is simple: if you’re over 40, muscle maintenance should be your priority. Adding leucine or EAAs to your routine, especially if your protein intake is borderline, could be a game-changer for preserving strength, function, and ultimately, quality of life.

Conclusion: Don’t Throw the Baby Out with the Bathwater

Just because leucine or EAAs aren’t getting the same buzz as the newest, trendiest supplements doesn’t mean they don’t work. In fact, they might be one of the simplest, most effective ways to help maintain your muscle as you age. So next time someone throws BCAAs under the bus, remember, “Leucine alone may not build muscle, but it sure can help maintain it—especially when combined with good nutrition.”

Supplements Guide – All You Need to Know

Was this article helpful?