Research
Hormonal
Omega-3 fatty acid (n-3 PUFAs) supplementation augments muscle protein synthesis (MPS) and mTOR signaling in the elderly, potentially by attenuating age-related anabolic resistance through anti-inflammatory mechanisms.
Consider adding omega-3 supplements (fish oil) to your diet. While they won't build muscle on their own, they may help your body respond better to protein and exercise, especially if you have chronic inflammation.
ModerateQualifiesMEDIUM confidence
Smith et al. [102] showed that 8-weeks of omega-3 fatty acid supplementation augmented hyperinsulinemic-hyperaminoacidemic induced increases in MPS and mTOR signalling, suggesting that omega-3 fatty acids attenuate age-related anabolic resistance.
Why this rating
Based on animal studies and one human study (Smith et al.), with mechanisms not entirely clear.
Source
Skeletal muscle protein metabolism in the elderly: Interventions to counteract the 'anabolic resistance' of ageing
Leigh Breen et al. · Nutrition & Metabolism · 2011
DOI 10.1186/1743-7075-8-68
narrative_reviewCited 545×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Elderly individuals exhibit 'anabolic resistance,' requiring higher doses of protein (specifically ~20g whey or ~2.8g leucine) to stimulate muscle protein synthesis (MPS) above rest, compared to younger individuals who respond to lower doses (~5g protein).Good
- Low-intensity resistance exercise (20-30% 1RM) performed to failure (high volume) stimulates muscle protein synthesis (MPS) similarly to high-intensity exercise (80-90% 1RM) in older adults, offering a viable alternative for those with joint limitations.Good
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