Pro-anabolic supplements for muscle mass and function 💪
Key supplements for muscle adaptations, reviewed.
The pivotal role of pro-anabolic modulators on muscle mass and function: a systematic review
Study Details
This new systematic review synthesised data from 53 trials to establish the effects of pro-anabolic modulators including…
☀️ Vitamin D
💊 Leucine
🐟 Omega-3
🦠 Probiotics
…on muscle mass and functional outcomes in older adults.
Here are the key findings ⬇️
Key Findings
Vitamin D ☀️
📚 30 studies included
⏱️ Intervention length ranged from 4 weeks to 24 months
💊 Daily doses typically ranged from 400–10,000 IU/day, with most positive effects seen around 1000–4000 IU/day
💪 Daily supplementation showed the most consistent benefits for muscle strength and physical performance, especially when combined with exercise, calcium or other anabolic agents
📉 Results were highly heterogeneous, with many studies reporting no significant effect
🧠 Benefits appeared greater in individuals with low baseline vitamin D levels and when using daily rather than bolus dosing
Leucine 💊
📚 8 studies included
⏱️ Intervention length ranged from 11 days to 16 weeks
💊 Doses ranged from 4–10 g/day, with some studies using ~14.6 g/day split across meals
💪 Most positive effects were seen when leucine was combined with resistance training or other anabolic nutrients
🦵 Improvements included preservation of lean mass during bed rest, walking performance and some strength outcomes
📉 Several studies showed no additional benefit beyond resistance training alone
Omega-3 🐟
📚 9 studies included
⏱️ Intervention length ranged from 6–24 weeks
💊 Doses ranged from 900–3900 mg/day, with strongest effects generally seen >3000 mg/day
💪 Most studies reported improvements in muscle strength, lean mass, muscle protein synthesis and physical function
🚶 Improvements in TUG performance, thigh muscle volume and fat-free mass were reported in several trials
📉 Lower doses (<2 g/day) generally showed weaker or no effects
Probiotics 🦠
📚 6 studies included
⏱️ Intervention length ranged from 4 weeks to 8 months
💊 Doses varied substantially depending on strain, ranging from ~5 billion to 112 billion CFU/day
💪 Most studies reported positive effects on lean mass, fat mass, grip strength, physical performance or quality of life
🥗 Benefits were often greatest when probiotics were combined with exercise, weight loss or dietary interventions
📉 Considerable variability existed between probiotic strains and protocols, limiting firm conclusions
Conclusion
These findings are not based on studies in resistance trained individuals or athletes so conclusions are limited for those populations ⚠️
It doesn’t necessarily mean, though that they aren’t beneficial.
IMO, most athletes should be taking vitamin D omega-3 and probiotics regardless ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/42003496/
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