Researchers tested whether combining exercise, protein supplements, and omega-3 fish oil could help older adults (age 65+) with muscle weakness regain strength. In this small study of 58 people, those who exercised and took protein supplements showed improvements in their ability to stand up from chairs and walk. Adding fish oil supplements appeared to help even more with muscle strength and size. While the study was small and had some challenges with getting people to stick with the program, the results suggest this combination approach is safe and worth testing in larger groups of people.

The Quick Take

  • What they studied: Whether combining home exercise, protein powder, and fish oil supplements could help older adults regain muscle strength and function
  • Who participated: 58 older adults (average age 76, mostly women) who had been diagnosed with sarcopenia—a condition where people lose muscle mass and strength as they age
  • Key finding: People who exercised and took protein supplements improved their ability to stand up from chairs and walk better. Those who also took fish oil supplements showed additional improvements in muscle strength and size
  • What it means for you: This suggests that combining exercise with protein and fish oil supplements may help older adults maintain and rebuild muscle. However, this was a small study, so larger research is needed before making strong recommendations. Talk to your doctor before starting any new supplement routine

The Research Details

Researchers divided 58 older adults into five groups: one group did home-based exercise only, one took protein supplements only, one combined exercise and protein, one combined all three (exercise, protein, and fish oil), and one control group that didn’t receive any intervention. The study lasted 12 weeks. Researchers measured changes in muscle strength, muscle mass, and physical function like the ability to stand up from a chair and walk.

This type of study is called a ‘randomized controlled trial,’ which means people were randomly assigned to different groups and researchers kept track of what happened to each group. One researcher didn’t know which group people were in when measuring results, which helps prevent bias.

The researchers looked at whether the study was practical to run (could they recruit enough people?), whether people liked it and stuck with it (did they complete the program?), and whether it was safe (did anyone get hurt?).

Testing multiple combinations helps researchers understand which parts of the treatment actually work. By comparing exercise alone, protein alone, and combinations of all three, scientists can figure out if adding supplements to exercise makes a real difference. This information helps doctors and older adults make better decisions about how to prevent muscle loss.

This study was small (only 58 people), which means results should be viewed as preliminary. The researchers did use good practices like randomly assigning people to groups and having someone measure results without knowing which group people were in. However, the study had challenges: only 2% of eligible people agreed to participate, and people had difficulty sticking with the protein supplements. These challenges suggest the program needs to be redesigned before testing in a larger group.

What the Results Show

The group that combined exercise with protein supplements showed the most improvement in physical function tests. Specifically, they improved their ability to stand up from a chair and their overall physical performance scores. These improvements suggest they gained functional strength that helps with everyday activities.

The group that added fish oil supplements to exercise and protein showed additional benefits for muscle strength and muscle mass. This suggests that omega-3 fatty acids (the active ingredient in fish oil) may help muscles respond better to exercise and protein.

The exercise-only group and protein-only groups showed some improvements, but not as much as the combined groups. The control group (no intervention) did not show meaningful improvements, which confirms that the interventions were responsible for the gains.

All improvements were measured after just 12 weeks, suggesting that benefits can appear relatively quickly with consistent effort.

The study found that the combination approach was very safe—no participants experienced serious side effects or injuries. Most participants reported positive experiences, including feeling stronger and becoming more aware of how important exercise and nutrition are for health. These psychological benefits may be just as important as the physical improvements for long-term success.

Previous research has shown that exercise helps older adults maintain muscle, and protein supplements support muscle building. This study is one of the first to test all three components together. The findings align with existing research suggesting that combining different approaches works better than any single approach alone. However, the small size of this study means the results should be considered preliminary until larger studies confirm these findings.

The study was quite small with only 58 participants, making it harder to be confident in the results. Very few eligible people agreed to participate (only 2%), which raises questions about whether these results would apply to other older adults. Many participants struggled with taking the protein supplements regularly, and some found the study procedures demanding. The study only lasted 12 weeks, so we don’t know if benefits continue or grow over longer periods. Finally, the study didn’t include enough men to see if results differ between men and women.

The Bottom Line

If you’re an older adult experiencing muscle weakness, talk to your doctor about combining regular home-based exercise with adequate protein intake. The evidence suggests this combination is safe and effective. Adding fish oil supplements may provide additional benefits, but this needs confirmation in larger studies. Start with a doctor’s approval and consider working with a physical therapist to ensure exercises are done correctly. Confidence level: Moderate (based on small preliminary study)

Older adults (65+) with diagnosed muscle weakness or sarcopenia should pay attention to these findings. Family members of older adults concerned about muscle loss would also benefit from understanding this research. Healthcare providers treating older adults should consider these findings when developing treatment plans. People without muscle weakness don’t need to implement these interventions but may benefit from maintaining regular exercise and adequate protein intake as prevention

Based on this study, improvements in physical function and muscle strength may appear within 12 weeks of consistent effort. However, building significant muscle mass typically takes longer—expect to see noticeable changes in strength and function before seeing major changes in muscle size. Consistency matters more than intensity; regular activity is better than occasional intense efforts

Want to Apply This Research?

  • Track weekly exercise sessions completed (target: 3+ per week), daily protein intake in grams (target: 1.2-1.6g per kg of body weight), and weekly fish oil supplement doses taken. Also track a simple physical function test weekly, such as timing how long it takes to stand up from a chair 5 times
  • Set a daily reminder to take protein supplements with meals and fish oil with food. Schedule exercise sessions at the same time each day to build habit. Use the app to log meals and identify protein sources (chicken, eggs, yogurt, beans, fish) to make hitting protein targets easier
  • Monthly check-ins to review exercise consistency, supplement adherence, and changes in physical function tests. Track trends over 12 weeks to see if improvements match the study results. If progress stalls after 4 weeks, adjust the program (increase exercise intensity, try different protein sources, ensure adequate rest) and discuss with a healthcare provider

This research is preliminary and based on a small study of 58 people. These findings should not replace medical advice from your doctor. Before starting any new exercise program, taking supplements, or making significant dietary changes, consult with your healthcare provider, especially if you have existing health conditions or take medications. This study shows promise but requires larger research studies to confirm results. Individual results may vary based on age, overall health, genetics, and consistency with the program.