Research
Mixed
Inorganic nitrate supplementation (316-860 mg/day) improves vascular function and lowers blood pressure in older adults, which may indirectly support skeletal muscle health by enhancing nutrient delivery.
Older adults can improve blood pressure and vascular health by consuming inorganic nitrate (e.g., from beetroot juice) at doses of 316-860 mg per day. This may help deliver more nutrients to muscles, though direct muscle-building effects are not yet fully proven.
GoodSupportsHIGH confidence
NO3 ingestion between 316 and 860 mg/day resulted in a decrease in systolic and diastolic blood pressure by 3.55 and 1.32 mmHg, respectively [57].
Why this rating
Supported by meta-analyses on vascular function.
Source
Eat like an athlete: insights of sports nutrition science to support active aging in healthy older adults
Sara Y. Oikawa et al. · GeroScience · 2021
DOI 10.1007/s11357-021-00419-w
narrative_reviewCited 10×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Healthy older adults require approximately 40% more protein per meal (approx. 0.4 g/kg or ~35g) compared to younger adults to maximize muscle protein synthesis due to age-related anabolic resistance.Good
- Creatine monohydrate supplementation (3-5 g/day) combined with resistance training significantly increases lean body mass and strength in healthy older adults.Good
- Omega-3 polyunsaturated fatty acid (n-3PUFA) supplementation (≥2-4 g/day) enhances muscle protein synthesis and strength in older women, but may not provide significant benefits for older men.Moderate
Related findings · Mixed
- Bariatric surgery (VSG and RYGB) is the most effective and sustainable treatment for obesity, producing marked and sustained weight loss that non-surgical interventions cannot match.Strong
- Severely protein-deficient diets (2–3% energy) induce lean body mass loss and metabolic imbalance, whereas adequate protein intake (0.66 g/kg/d minimum) is a prerequisite for maintaining muscle, bone, and physiological function.Strong
- For patients with Class III obesity (BMI >39.9 kg/m2), metabolic bariatric surgery (MBS) is significantly more effective than any currently approved medication, with BilioPancreatic Diversion (BPD) showing the highest estimated weight loss.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →