7 Supplements That Actually Have Healthspan Research Behind Them by Super Age

 Your competent? doctor better have protocols on these already! 

NO, So PURE INCOMPETENCE and hasn't been fired yet?

Board of directors incompetence in full display in not getting recovery protocols created!

7 Supplements That Actually Have Healthspan Research Behind Them

Study Shows This Supplement Helps People 45+ Keep Muscle & Lose Fat by mindbodygreen

 

Ask your competent? doctor EXACTLY what should be done with this! Hemming or hawing is grounds for firing! But if your doctor and hospital don't get research going in stroke survivors; THEY ARE COMPLETELY FUCKING INCOMPETENT!

creatine (23 posts to February 2015)

Study Shows This Supplement Helps People 45+ Keep Muscle & Lose Fat

Why scientists are starting to worry popular supplements could harm the aging brain

 Ask your competent? doctor EXACTLY YOUR VITAMIN D LEVEL  and whether that means no further supplementation. This is why you need PROTOCOLS, not some bogus guideline from your doctor or an influencer. Add in protocols for Omega-s and glucosamine!

Why scientists are starting to worry popular supplements could harm the aging brain

 People tend to think about supplements the way they think about food: Things that are inherently good or bad for you. Green beans are good. Potato chips are bad. Vitamin D and fish oil belong, presumably, on the green-bean side of the ledger. But the aging brain may change the calculation, putting some of America’s most popular supplements under new scrutiny. Recent research is raising a largely overlooked question: Can something that benefits (or is at least neutral to) a young, healthy brain become less helpful — or even harmful — as the brain ages? In January, researchers reported an association between vitamin D supplement use and faster cognitive decline among older adults who already had normal vitamin D blood levels. In April, another study found that adults 55 and older taking omega-3 supplements showed greater cognitive deterioration over time than nonusers. Then, in June, researchers reported that people taking glucosamine, used for joint pain, appeared to have a much higher likelihood of progressing from mild cognitive impairment to dementia over five years than their peers who were not taking it.

 “I was stunned,” said Ramon Sun, a professor of biochemistry and molecular biology at the University of Florida and the lead author of the glucosamine paper. The findings are preliminary, contradict other research in places and are far from proof that the supplements lead to cognitive decline. The studies are mostly observational, meaning they don’t prove causation, and those links with mental deterioration may be because of the supplements or something else entirely. But together they point toward a possibility that researchers are beginning to take seriously: Aging changes how the brain handles fats, calcium and glucose, and how it responds to inflammation, which could alter how nutrients and drugs reach brain tissue in the first place. Sun’s larger point is not that people should empty their medicine cabinets. It’s that doctors already account for aging elsewhere in the body. They often adjust drugs such as blood thinners and opioids, as kidney function, metabolism and sensitivity change over time. But supplements typically don’t come with comparable age-specific dosing guidance. We have spent decades asking whether vitamin D, omega-3s or glucosamine are good for us. The emerging science suggests that may be the wrong question. The more useful one may be: Good for whom — and at what age? 

A moving target

 The aging brain differs from a younger one in countless ways. A younger brain is generally more plastic, clears waste more efficiently, regulates inflammation better and has greater capacity to recover from cellular stress. An older brain can still function remarkably well, but it has less biological reserve, meaning it cannot compensate as well when something interferes with normal function. Aging also changes the environment in which nutrients are processed. One of the most consequential ways involves the blood-brain barrier, the elaborate security system surrounding the brain’s blood vessels. It lets in necessities such as oxygen and glucose while tightly regulating the passage of proteins, inflammatory molecules, toxins, drugs — and nutrients. And the barrier ages, with the cells maintaining it and the connections between them deteriorating. The transport systems that shuttle substances into and out of the brain can change as well. The result isn’t simply a “leakier” barrier. It is a different gateway into the brain. Scientists are investigating whether deterioration of the blood-brain barrier itself contributes to cognitive decline — and whether restoring it could someday help preserve memory. Those involved in cognition research have long been intrigued by Vitamin D. Several studies have suggested that low circulating vitamin D concentration and low dietary vitamin D intake are linked with accelerated cognitive decline. There was hope that it could be used as a supplement to help slow down or even stop decline, but studies have been mixed. Many conclude it does not do anything. In the January paper, one of the larger real-world studies to examine vitamin D supplement use and cognition, researchers followed 5,065 Americans with a mean age of 67.5 from the Health and Retirement Study, an ongoing, nationally representative longitudinal survey of adults in the United States over 50 years of age. About 40 percent of the participants were vitamin D supplement users. BMJ Open the study found vitamin D supplement users had slightly faster declines in overall cognition and executive function over six years. This link applied only to people who already had normal vitamin D levels, but not those who had deficient or insufficient levels. The researchers’ hypothesis: Extra vitamin D could impact molecular signaling in the brain that increases the production or buildup amyloid beta plaques, which are linked to Alzheimer’s. Marion Nestle, an emerita professor at New York University who co-founded the university’s food and nutrition program, said supplements may improve certain biochemical markers in the blood. But their effects on actual hormone levels — and what those changes mean physiologically — are more complicated. And supplements aren’t the only option. People can also absorb vitamin D through food and sunlight. Nestle, for her part, favors the latter. “I vote for short exposures of skin to sunlight, especially during the summer,” she said. 

Fish oil and omega-3s

 Scientists have long had reason to believe that omega-3 fats consumed as part of a diet rich in fish are good for the brain. Omega-3 supplements, however, have proved far less effective. Study after study has failed to find the cognitive benefits that many people hoped a daily fish-oil capsule might provide. Even so, these supplements were generally assumed to be harmless. A new analysis published in the Journal of Prevention of Alzheimer’s Disease complicates that picture, which is a National Institutes of Health-funded repository that includes information on a group of adults ages 55 to 90 ranging from cognitively healthy to having significant disease. They compared 273 omega-3 users with 546 nonusers, with a median follow-up of five years and found that those who used omega-3 supplements experienced faster cognitive decline on three standardized clinical scales. The scales measured things like orientation, attention, memory and language, and the ability to process visual and spatial information.As with the vitamin D findings, the study shows an association, not cause and effect. One possible explanation, the researchers said, involves how the brain uses energy. Omega-3 supplement users showed lower glucose metabolism in brain regions vulnerable to Alzheimer’s, which partly accounted for the association with faster cognitive decline. The researchers said this could reflect problems with how brain cells communicate and function. “These findings challenge the prevailing view of omega-3 as uniformly beneficial and highlight the need for a cautious reassessment of its widespread use for cognitive protection,” the authors wrote. Onder Albayram, an associate professor of neuropathology and neuroscience at the Medical University of South Carolina, was not involved in the JPAD study. But he has observed a similarly troubling association between fish-oil supplements and slower recovery after brain injury in his own research. In a study published earlier this year in Cell Reports, Albayram and his colleagues looked at mice, human cells and human medical records, and found that all three pointed to a component of fish oil as potentially impairing healing. One possible explanation, he said, lies in the brain’s changing metabolism. When the brain is injured or diseased, its energy demands shift, potentially altering the way it responds to fats and other nutrients. A supplement that seems benign — or beneficial — under ordinary circumstances may not behave the same way in a brain under stress. To Albayram, it makes sense that age might play a big role in how people respond to certain supplements. “If you look at psychiatric or neurological disorders, many are dependent on age,” he said. Autism, for example, typically becomes apparent in early childhood; bipolar disorder often emerges in late adolescence or early adulthood; and Alzheimer’s disease overwhelmingly appears later in life, particularly after age 65. The brain, in other words, is not metabolically static across a lifetime — and the effects of a supplement may not be either. In other words, he said, the biological environment in which a supplement acts is not the same throughout life.Glucosamine  Long ranked as one of the U.S.’s most popular supplements, glucosamine is mostly used by middle-aged and older adults. It’s usually made from shellfish shells or produced synthetically.Glucosamine, a building block for molecules found in cartilage and joint tissue, is mainly taken by those with osteoarthritis to reduce joint pain or slow cartilage deterioration. The evidence for its benefit has been mixed, with some studies showing a modest improvement in pain but others not finding any benefit. Sun, a brain researcher, became interested in the supplement while searching for Alzheimer’s treatments focused on how the brain handles sugar.study approached the question from three different directions.First, the researchers studied mouse models of Alzheimer’s disease. They found that the animals’ brains produced unusually high levels of glycans — complex sugar structures attached to proteins and other molecules. When the researchers genetically sloweddown this process, the mice performed better on cognitive tests. When they pushed it in the opposite direction by giving the mice oral glucosamine, their cognitive problems worsened.The researchers then examined postmortem human brains. They found the same broad phenomenon: Alzheimer’s brains contained substantially more glycans than healthy brains. In gray matter, these sugars also tended to become more abundant as the disease advanced. That suggested the phenomenon they had observed in mice was also present in people with Alzheimer’s. Finally, they turned to electronic health records, asking whether people who took glucosamine supplements showed a similar pattern in the real world. Glucosamine use was associated with a roughly 25 percent greater likelihood of progressing from mild cognitive impairment to Alzheimer’s disease or a related dementia. Separately, among patients who already had Alzheimer’s or dementia, glucosamine use was associated with about a 25 percent higher rate of death. The researchers identified supplement use from physician notes and prescription records in electronic health records. As a result, unrecorded use could have been missed and other differences between users and nonusers could help explain the association. Researchers think glucosamine may worsen an abnormal buildup of sugars on proteins in the Alzheimer’s brain, disrupting how brain cells function, and that some of that effect may be related to the weakening of the blood-brain barrier.Sun and his co-authors argued that the findings do “make a compelling case for glucosamine as a potentially negative driver of neurodegeneration.”

Should people stop taking these supplements?

 None of these findings are conclusive on their own. Three signals involving completely different compounds don’t constitute evidence of a common aging mechanism. Supplement users differ from nonusers in income, education and health behaviors. People may start taking supplements because they’re already experiencing symptoms. Dosages and formulations vary. Self-reported supplement use can be messy. Mouse Alzheimer’s models aren’t people.For these reasons, Sun and the other researchers do not suggest that older adults stop taking any of these supplements. But they say the findings expose a blind spot in the way supplements are often studied and marketed that goes beyond vitamin D, fish oil and glucosamine. Supplements are biologically active substances, Sun said, not necessarily harmless additions to the diet — and older adults should approach them accordingly.

Vitamin D3 Shows Greater Benefits Than D2 for Muscle and Heart Health: ICMR Study

 Will your competent? doctor ever give you EXACT PROTOCOLS on your supplement use? NO? So, your INCOMPETENT DOCTOR doesn't acknowledge the need or have the ability to do it?

Vitamin D3 Shows Greater Benefits Than D2 for Muscle and Heart Health: ICMR Study

Turmeric is good. That doesn’t mean you need supplements.

 Well, since I'm getting meals from Home Chef, it will have to be supplements. Cooking one-handed is dangerous and takes too long. 

Turmeric is good. That doesn’t mean you need supplements.

Want more stories like this? Subscribe to our menopause newsletter.

A few months ago, I was at an event when a woman came up to me with a request for this newsletter: "Will you please write about turmeric?" 

(You, too, can assign me topics to write about!)

She had seen a flurry of content on Instagram about turmeric and its anti-inflammatory properties. On account after account, women were talking about how beneficial it was for midlife and the perimenopause transition especially. They weren't just talking about cooking with the yellow spice, commonly used in Middle Eastern and South Asian cooking; they were talking about supplements. So she bought a giant bottle and started taking them — and then when she mentioned this to her doctor at her next check-up, her doctor told her to stop immediately. 

Turmeric can decrease the efficacy of tamoxifen, a drug used to prevent estrogen receptor-positive breast cancer — and one she was on. 

It's a good reminder: There are many potions and pills touted online, promising "wellness." In reality? Lots of things that seem harmless at worst and good at best can actually hurt.

So for her and the rest of us, I called up some experts to learn more about the turmeric trend. 

The science of spice

First I spoke to Dr. Nirupa Raghunathan, an internist at Memorial Sloan Kettering Cancer Center in New York. She's also an integrative medicine specialist there, so no stranger to thinking about holistic habits to support health. 

Raghunathan said as a person of South Asian heritage, she finds it fascinating to see the way a common ingredient for some cultures takes on superpower-like qualities in certain spaces. 

"Turmeric is interesting because it is a spice like almost anything else," she said. "We can attribute qualities to spices partly based on flavor, partly on what we pass down in terms of what people believe." 

Studies have shown that turmeric can have one notable anti-inflammatory benefit, specifically in regards to joint inflammation in rheumatoid arthritis. 

Preclinical research — which doesn't involve looking at effects on a full living human body — has indicated some potential benefits for the immune system, brain health and digestion. And some studies looking at large populations show that diets rich in turmeric are linked to longer lifespans. Research like this gives turmeric the sheen of being a "health food."

What happens next, Raghunathan said, is that people assume that a turmeric supplement is a natural version of ibuprofen. Except this isn't really true at all. 

Food first

There are two big differences between cooking with turmeric and taking it as a supplement: concentration and interval. 

The active component in turmeric, the one linked to anti-inflammatory effects, is the chemical curcumin. In supplements, you can't tell from a label what level of curcumin concentration there is. Some also have piperine, or black pepper oil, added to make the curcumin more absorbable and thus more potent. (It might be listed on the label as either piperine or black pepper oil; sometimes it's listed as part of a "proprietary blend.") 

On top of that, when you consume a spice you cook with, you're eating smaller amounts of it stretched over the length of time it takes to eat a full meal, whereas a supplement gives a much higher amount of the active chemicals in a quick burst. 

That's why Diane McKay, PhD, program director and assistant professor at the Friedman School of Nutrition Science and Policy at Tufts University and an expert on the role that nutrients and bioactive compounds play in healthy aging, reminds us that we already have a great way to get nutrients without buying a single bottle of pills. 

"We recommend food first," McKay said. "Try to get all of your nutrients as well as your phytonutrients and all of these other bioactive types of compounds that you find in plant-based foods and try to get them from food first because they're present with other nutrients and other compounds in the food that often optimize their intake and utilization by the body. When you isolate something and put it into a supplement, it may have a different effect."

Raghunathan said that when she speaks to patients about turmeric, she always begins by explaining that turmeric is great to use in food. 

"Have a turmeric latte if you want! Throw it into a smoothie in a reasonable dose!" 

But supplements, she said, are a whole other story. 

Curcumin is known to interact with certain liver enzymes, which means taking turmeric supplements can impact how you absorb any medication. And the piperine can have its own drug interactions. 

"If you're on multiple, complex medications, you should avoid it," Raghunathan said of turmeric supplements. 

(Great time to offer a general reminder that you should always talk to your doctor before beginning to take any kind of over-the-counter supplement!) 

Buyer beware (you're still going to age)

It's also important to remember that no supplement is going to "fix" the natural process of aging. 

Supplement manufacturers do not have to follow the same regulatory standards as pharmaceutical companies overseen by the Food and Drug Administration (FDA). Some may have pesticides and contaminants, and many are not transparent about their sourcing. 

McKay advises extra caution when it comes to buying supplements you see marketed and sold by influencers online. 

Increasingly, she said, she hears midlife influencers talking about turmeric supplements as some kind of miracle pill, a magical way to eliminate inflammation and promote longevity. This conversation is divorced from the role the actual spice holds in the culinary traditions of many cultures and also is rarely backed by any kind of substantive research. 

"It's not a general panacea," McKay said. "Healthy aging doesn't come from one of these single, hero ingredients. It comes from patterns: what we eat every day, how we move, our sleep patterns, the social connections we make." 

Raghunathan points out that Memorial Sloan Kettering Cancer Center even has its own online "About Herbs" checker, where you can research supplements to find out any potential interactions they may cause. 

"I think it's nice to think that something from nature is invariably going to be the best thing for us." But reality is more complicated than that,  Raghunathan said — something she knows even as an integrative medicine specialist herself. 

"When I have a headache, I still take an Advil. I don't go to curcumin," she said.

Concerned about inflammation? Moderate your intake of foods that are known to increase inflammation in the body — like added sugars, added saturated fat and added sodium. 

And use turmeric when it makes sense, Raghunathan said. 

"I strongly suggest if you want to include turmeric in your food, go to the spaces where culturally they've been doing it for a long time because it usually tastes better. Lentils with turmeric? It's been done in India for thousands of years, so it tastes better, probably, than trying to add turmeric in your mac and cheese."

We Asked Doctors Which Supplements Actually Support Healthy Aging—These Are the 9 They Recommended

 And you think your doctor actually knows anything about this?

We Asked Doctors Which Supplements Actually Support Healthy Aging—These Are the 9 They Recommended

Fact checked by Nick Blackmer

Supplements are everywhere these days, promising to help improve nearly every facet of your health—some also say they can boost longevity or promote healthy aging.

Taking supplements can’t guarantee that you’ll live longer, and many products aren’t doctor-approved or backed by medical research.

But certain products stand out amongst the rest when it comes to helping you age well. Here are the nine supplements experts recommend.

Always Check With a Doctor First

Talk to your doctor before trying new supplements to see if they’re right for you. Some can negatively interact with certain prescription medications or worsen symptoms of underlying health conditions.(You really think your doctor has any clue about supplements? WOW!)

1. Omega-3 (Fish Oil)

Exploratory studies have found that omega-3, which is found in fish oil capsules, is associated with better memory. It may also be able to help slow biological aging when combined with vitamin D and exercise.

“Omega-3 fatty acids reduce chronic inflammation and support heart and brain health, [as well as] healthy aging,” John Rinker, MD, internal medicine physician at OSF HealthCare, told Health.

Related video: These 3 Foods Should Be Eaten by Everyone Over 50 to Preserve Muscle Mass (Welltica+)
Fish oil capsules themselves have also been linked to lower rates of cardiovascular disease, Thomas Perls, MD, MPH, professor of medicine at the Boston University Chobanian & Avedisian School of Medicine and director of the New England Centenarian Study, told Health. However, research is mixed.

Who should take it: Most people over 40 can take 1-2 grams of omega-3 fish oil capsules per day, Rinker said. Just be sure to avoid high doses if you’re taking a blood thinner, Kien Vuu, MD, author and performance and longevity medicine consultant, told Health.

(Newer research which I'm sure your doctor doesn't know about; 

Taking omega-3 for your brain health? A new study says there are better options)

2. Vitamin D3 + K2

Vitamin D3 and K2 are often combined into one supplement because they work together in a very specific way, and are “critical for immune balance, bone health, and vascular strength,” Vuu said.

Also known as cholecalciferol, “vitamin D3 is necessary for calcium absorption for bone and muscle strength,” Chris Renna, DO, family medicine physician and founder of LifeSpan Medicine, told Health. It can also support immune function and create healthy skin, he said.

Meanwhile, vitamin K2 is used to make proteins involved in blood clotting and bone metabolism. Plus, it may help prevent the buildup of minerals in your arteries.

Who should take it: Supplements containing both vitamins D3 and K2 are specifically helpful for people over 50, Rinker said. But people should use caution if they’re taking Warfarin, or if they have existing calcium disorders or kidney dysfunction, he said.

3. B Vitamins

There are eight types of B vitamins, and each one plays a crucial role in your health. They help with metabolism, DNA production, and immune system function, and can “protect neural pathways and enhance energy,” said Vuu.

For older adults, deficiencies in vitamin B can contribute to health issues such as cardiovascular disease, stroke, cognitive disorders, mental health issues, and more.

Researchers have suggested that vitamin B12, in particular, may be involved in aging at the cellular level, but evidence is still preliminary.

Who should take it: If bloodwork shows that you have low vitamin B levels, your doctor might recommend you take a complex supplement once daily.

4. Magnesium

While most people take magnesium to improve sleep or reduce stress, experts said it could help with healthy aging, too.

Magnesium deficiency has been linked to increased chronic inflammation and other concerning cellular changes, which may raise people's risk of conditions such as heart disease, cancer, and Alzheimer’s disease.

Plus, low levels of magnesium can also mess with your sleep, which is connected to longevity.

Who should take it: “Magnesium typically helps most adults, especially those with a deficiency,” Rinker said. That can be diagnosed with a blood test. There are many different types and formulations of magnesium supplements, and a healthcare provider can help you choose which one might work best.

5. CoQ10

Coenzyme Q10, or CoQ10, is an antioxidant that’s abundant in the body. It also helps with mitochondrial function, where it provides energy for cell growth. This is “vital to high-energy-demanding organs like our brain, heart, and skeletal muscle,” Renna explained.

As you age, your CoQ10 levels naturally decline. But research suggests taking CoQ10 supplements may help reduce inflammation, support heart health, and protect cells from damage called oxidative stress.

Who should take it: Some research suggests CoQ10 could lower “blood pressure and blood sugar, which may not be helpful to some people taking medicine prescribed to do those same things,” said Renna.

6. Fiber

According to Vuu, fiber supports your gut barrier’s integrity and calms chronic inflammation. It’s also been associated with a lower risk of all-cause mortality, as well as a lower risk of death from cardiovascular disease or cancer.

Who should take it: The vast majority of Americans don’t get enough fiber each day. If you struggle to hit your goals, daily fiber supplements containing psyllium (Metamucil) or wheat dextrin (Benefiber) could help improve your gut and immune health as you age.

7. Calcium

As you age, your bones get weaker. This increases the risk of conditions like osteoporosis, and in turn, bone fractures.

Calcium supplements may help prevent this. The mineral has been linked to improved bone strength and bone density.

Who should take it: Most people don't get enough calcium, and a supplement can be helpful if you struggle to get enough in your diet. However, excess calcium can be dangerous—have a healthcare provider check your levels before starting a supplement, particularly if you have other health conditions.

8. Creatine

Creatine is often thought of as a “bodybuilder supplement.” But according to Rinker, creatine can help people preserve muscle mass and reduce the risk of muscle wasting, or sarcopenia, as they get older. It could “also help with inflammation and joint health,” he added.

Some evidence suggests that creatine supplementation for older adults can enhance memory, though more research is needed.

Who should take it: Most creatine comes in powder form that’s mixed into beverages, and it can be taken anytime. The supplement is great for active people, but use it with caution if you have existing kidney issues.

Ask your competent? doctor if you need this and EXACT AMOUNTS TO USE!

4 Signs You Would Benefit From A Creatine Supplement If You’re 40+ 

9. Curcumin (Turmeric)

Curcumin—the main active ingredient in turmeric—helps tamp down inflammation in the body, Darshan Shah, MD, surgeon, longevity medicine specialist, and founder of Next Health, told Health.

Because of this, it could be helpful for longevity purposes. One study suggested curcumin may have a positive effect against neurodegenerative diseases, cognitive decline, and sarcopenia. Another review found that taking curcumin extract may be able to relieve knee pain from osteoarthritis.

Who should take it: Oral turmeric supplements are popular and could be beneficial for people with inflammatory conditions, Rinker said. "But it's advisable to exercise caution if you have gallstones or [gastrointestinal] sensitivity," he added.

Other Tips for Healthy Aging

Supplements alone cannot replace a healthy lifestyle—to live longer and healthier, it's crucial to:

• Eat nutritious food
• Exercise
• Manage stress
• Connect with others
• Attend regular checkups with your doctor

“Supplements are meant to amplify, not replace, other activities,” said Rinker. “I would really view supplements as the cherry on top, assuming you are doing all of those other lifestyle changes.”

Also, keep in mind that the Food and Drug Administration (FDA) does not regulate supplements in the same way that it does foods and medications.

Check with your doctor about which formulations to purchase, and “look for independent third-party testing such as National Sanitation Foundation (NSF) and United States Pharmacopeia (USP)” labels on the bottles, said Rinker.

Bottom Line

Taking supplements cannot guarantee that you’ll live longer. But certain ones could lower your risk of disease and tamp down inflammation, which may protect your health as you age.

It’s also important to remember that supplements promising the “fountain of youth” are likely overselling things. At the end of the day, nutritious eating, exercise, good sleep, and other healthy lifestyle factors have the greatest impact on your longevity.

Read the original article on Health

Is Vitamin B12 the Muscle Nutrient You’ve Been Missing?

 Your competent? doctor already knows your absolute need for correct levels and has for years! IF COMPETENT AT ALL!

Higher vitamin B12 level at Parkinson's disease diagnosis is associated with lower risk of future dementia April 2020

The Link Between Vitamin B12 Deficiency and Stroke May 2020 

A Mental Sign Of Vitamin B12 Deficiency - poor memory April 2019

Here Are the Top 7 Vitamins for Stroke Recovery Based on the Latest Clinical Evidence by Flint rehab March 2026

Vitamin B12 Levels Association with Functional and Structural Biomarkers of Central Nervous System Injury in Older Adults  March 2025 This one is important to read!

Vitamin B12 Deficiency and its Neurological Consequences July 2014

Higher B12 Levels Linked to Slower Cognitive Decline December 2025

The latest here:

Is Vitamin B12 the Muscle Nutrient You’ve Been Missing?

The mitochondria is the “powerhouse of the cell,” but B12 is what keeps the lights on. Here’s the latest science on how it affects your energy levels.

Protein powder, creatine, pre-workouts … There are more supplements than ever promising to elevate your performance in the gym. But if you walked into a supplement shop asking for vitamin B12 for muscle growth, you’d probably raise a few eyebrows.

B12 isn’t typically the go-to nutrient for muscle mass. But recent scientific evidence indicates the “energy vitamin,” may also play a role in powering your muscles. Here’s what we know, and how you can capitalize on it.

What You Should Know About B12 and Your Muscles

When we think of eating to fuel our muscles, you’ve probably heard about eating more protein and consuming enough calories. Physically active folks use their muscles more, so they need larger quantities of these major fuel sources.

But protein alone can’t do it all, and the research shows that other nutrients, like vitamin B12, may matter too. Vitamin B12 is essential for DNA synthesis, healthy nerve function, and red blood cell production — all of which help support normal muscle function. 

Particularly, vitamin B12 supports the mitochondria, also known as those famous cellular “power plants” that provide energy. 

It’s possible that insufficient vitamin B12 intake can depower your muscles’ capabilities. In fact, researchers believe age-related losses in muscle may have to do with mitochondrial dysfunction.

Are You at Risk of B12 Deficiency?

While the majority of B12 sources in our diet come from animal foods, only about half is effectively absorbed.

What’s more, deficiency is more common in some groups than others. Particularly, adults over 50, vegans and vegetarians, people with digestive conditions, and anyone who’s had stomach surgery may all be at an increased risk for low B12 levels. Plus, some medications may interfere with absorption as well.

There may be a connection between low vitamin B12 status and feeling strong, according to Caroline Thomason Bunn, RD. “Supplementing with vitamin B12 has been shown to improve strength and physical function in elderly adults who were deficient,” she shares.

Vitamin B12 deficiency goes beyond making you feel tired. It’s linked to anemia, nerve symptoms, muscle weakness, and even cognitive impairment in older people. It saps your muscles of an essential mechanistic puzzle piece, according to the latest research.

Going Deeper on the B12–Mitochondria Link

In 2026, scientists from Cornell University and the University of Alabama at Birmingham set out to determine how vitamin B12 deficiency affects skeletal muscle. Rodent subjects were split into two groups:

Young-adult male mice that were either genetically unable to use B12 properly or fed a B12-deficient diet for seven weeks.

• Older mice (comparable to senior humans in age) that received weekly B12 injections for eight weeks.
• In the B12-deficient group, the researchers observed that the mitochondria were not functioning at optimal capacity — the mice muscles in this group generated and burned about 25 percent less energy.
• But the more useful question is whether that translates to actual strength — and human research suggests it can. In a 2024 pilot study, older adults with mild B12 deficiency who supplemented for three months saw significant gains in muscle strength and quality, reaching about the same level as people whose B12 was already healthy.

Before we get practical, bear in mind the mouse study points to a mechanism rather than proof — and the human evidence, while encouraging, is still one small pilot in people who were already deficient.

The Takeaway

Vitamin B12 supplementation has been recommended by institutions like the Mayo Clinic for years, but when it comes to muscle health and functionality, other supplements tend to steal the spotlight.

Especially if you’re over 50. Incorporate vitamin B12-rich foods into your diet to ensure you meet the recommended daily intake. Some good sources of B12 to include in your diet are:

• Clams
• Beef liver
• Tuna
• Salmon
• Eggs
• Fortified nutritional yeast
• Fortified breakfast cereals and other grains

And since B12 supports the mitochondria in your muscles, pairing it with enough protein and regular strength training may help you hold onto muscle function as you age.

Bottom Line

Here’s what we know: Getting adequate micronutrients, such as vitamins like B12, is just as important as hitting the big benchmarks — even if you don’t always feel the effects right away.

Feeling strong and energetic can make a massive difference in your overall quality of life, but requires you to pay attention to more than just calories or protein. If you’re feeling fatigued and are part of a cohort that tends to suffer from B12 deficiency, upping your intake might make a noticeable difference.

That said, the clearest human evidence so far is a small pilot where three months of B12 brought deficient older adults’ strength up to match non-deficient peers — promising, but larger trials are the next step, especially on whether B12 supplementation helps people who aren’t prone to deficiencies. In the meantime, there’s no harm in keeping your bases covered.