Physical performance
Supplements studied for Physical performance.
Overview
SupplementDEX lists 5 supplements studied for physical performance across 7 trials. The strongest indexed signals include Bcaas, Quercetin, Taurine. See the heatmap and evidence reviews below for full ratings across all supplements.
Effect graph
Relevant supplements
Relevant supplements sorted by DEX Score.
| Branched Chain Amino Acids (BCAAs) | ★★★★★ | Low |
| Taurine | ★★★★★ | Low |
| Quercetin | ★★★★★ | Low |
| Potassium | ★★★★★ | Low |
| Vitamin B12 | ★★★★★ | Very Low / None |
Studies
Find individual evidence reviews for supplements sorted by DEX Score.
5 supplements for and rated at least stars. All purchase bands. No minimum star filter.
Branched Chain Amino Acids (BCAAs)View supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is unclear whether taking branched-chain amino acid (BCAA) supplements improves muscle strength or physical ability in older adults.
- Some studies found no additional benefit when BCAAs were added to good nutrition or exercise programs.
- One small study in older adults recovering from hip surgery found slight improvements in arm and leg strength, but no effects on hand grip or daily activities.
- Overall, BCAA supplements may help slightly with muscle strength in some cases but are not proven to improve overall physical function in older people.
Browse 3 studies
RCTSarcojoint, a branched-chain amino acid-based supplement, plus resistance exercise improved muscle mass in adults aged 50 years and older: a double-blinded randomized controlled trial2021n=80
A 12-week RCT of 66 adults aged 50+ found Sarcojoint BCAA supplement plus resistance exercise raised vitamin D and mid-thigh muscle area in a subgroup but did not significantly beat placebo on strength or chair-stand tests.
- Effect
- Benefit
- Population
- Older adults
- Participants
- 80
- Avg age
- ~50
RCTFrom mitochondria to healthy aging: the role of branched-chain amino acids treatment (MATeR): a randomized study2020
A 2-month RCT of 155 malnourished elderly patients found BCAA-enriched supplementation improved MMSE scores and mitochondrial ATP production more than diet advice alone.
- Effect
- Benefit
- Duration
- 2 months
- Population
- Older adults
RCTEffect of exercise therapy combined with branched-chain amino acid supplementation on muscle strength in elderly women after total hip arthroplasty: a randomized controlled trial2019n=18
An RCT of 31 elderly women after total hip arthroplasty found 3.4 g/day BCAA plus exercise improved contralateral knee extension strength and upper-arm cross-sectional area versus exercise alone.
- Effect
- Benefit
- Dose
- 3.4 g/day
- Population
- Women
- Participants
- 18
QuercetinView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Quercetin has insufficient evidence for Physical performance.
Browse 1 study
RCTEffects of Quercetin Glycoside Supplementation Combined With Low-Intensity Resistance Training on Muscle Quantity and Stiffness: A Randomized, Controlled Trial2022n=48
In 48 adults aged 50–74, 200 or 500 mg/day quercetin glycoside with low-intensity resistance training for 24 weeks reduced muscle stiffness but did not increase thigh muscle cross-sectional area.
- Effect
- Benefit
- Duration
- 24 weeks
- Dose
- 500 mg/day
- Population
- Adults
- Participants
- 48
- Ages
- 50–74
TaurineView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is not clear if taurine supplements help improve physical fitness in older adults.
- One small study in elderly women showed that taking taurine along with exercise helped improve agility and endurance, but taurine or exercise by themselves did not.
- More rigorous studies are needed to confirm these results.
Browse 1 study
RCTTaurine supplementation reduces myeloperoxidase and matrix-metalloproteinase-9 levels and improves the effects of exercise in cognition and physical fitness in older women2021n=13
In aged mice and humans, taurine supplementation reduced myeloperoxidase and matrix metalloproteinase-9 and improved tissue inflammation markers versus control.
- Effect
- Benefit
- Duration
- 14 weeks
- Dose
- 1.5 g
- Population
- Women
- Participants
- 13
- Avg age
- ~84
PotassiumView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Eating less potassium and more sodium over several years may harm physical abilities in older adults.
- It is not known if taking potassium supplements helps improve physical performance.
- More research is required to clarify this.
Browse 1 study
ObservationalLongitudinal Association Between Sodium and Potassium Intake and Physical Performance in Older Adults2020n=868
In 868 older adults followed 5 years, each 0.73 g/day increase in sodium intake associated with 0.13-point decline in physical performance score, while potassium increase linked to 0.19-point gain.
- Effect
- Benefit
- Duration
- 5 years
- Dose
- 0.73 g/day
- Population
- Older adults
- Participants
- 868
Vitamin B12View supplement →
Do not purchase·★★★★★
How we scored this▸
- Taking vitamin B12 and folic acid supplements every day for two years does not improve hand strength or walking ability in older adults.
- These vitamins do not seem to make a difference in physical performance in the elderly, even if taken with vitamin D.
Browse 1 study
RCTA Randomized Controlled Trial to Examine the Effect of 2-Year Vitamin B12 and Folic Acid Supplementation on Physical Performance, Strength, and Falling: Additional Findings from the B-PROOF Study2016n=2,919
A randomized trial of 2919 older adults found that 600 IU/day for 2 years moreover, time to first fall was not significantly different (HR: 1.0, 95% CI 0.9-1.2).
- Effect
- No Benefit
- Duration
- 2 years
- Dose
- 600 IU/day
- Population
- Older adults
- Participants
- 2,919
- Ages
- 65+
Evidence visualised
Same ratings as above, aggregated so you can see coverage and imbalance.
| Supplement | DEX | Studies | Meta-analyses | Share |
|---|---|---|---|---|
| Branched Chain Amino Acids (BCAAs) | ★★★★★48% | 3 | 0 | 43% |
| Potassium | ★★★★★40% | 1 | 0 | 14% |
| Quercetin | ★★★★★44% | 1 | 0 | 14% |
| Taurine | ★★★★★44% | 1 | 0 | 14% |
| Vitamin B12 | ★★★★★32% | 1 | 0 | 14% |