L-Leucine
120 mg publishedThe formula’s primary BCAA and a key trigger associated with muscle protein synthesis.
Who it’s for · 02
Holding on to muscle is a daily job after 60.
Adults lose muscle mass and strength with age. Protein at every meal and resistance work are the evidence-backed foundations. This page shows what the research says about leucine and amino acids in older adults, and where POWER9® fits.
What the trials show
In older adults, leucine consistently raises muscle protein synthesis in randomized trials, but results on lean mass and strength are mixed. Protein from food and resistance training come first. POWER9® is a dietary supplement, not a treatment for sarcopenia or any condition. If you take medication, talk with your clinician before adding a supplement.
Where it fits
Moments this page is written for.
Protein at every mealSpreading protein across the day, not saving it for dinner.
Two strength sessions a weekThe stimulus that tells muscle to stay.
Coming back from a setbackWith your clinician’s plan, when eating well is hard.
What the research covers
The studies closest to your situation.
Graded by strength of human evidence, with the population and dose each study used. Compare the dose studied with the amount on the POWER9® label before deciding what a finding means for you.
- Strong
Creatine Lean tissue mass and strength with resistance training in older adults
Meta-analysis of 22 RCTs (n=721, mean age 57-70) shows creatine plus resistance training adds +1.37 kg lean tissue and improves chest- and leg-press strength versus placebo; an updated 2021 meta-analysis confirms the lean-mass effect across dosing strategies.
Older adults (57-70 y) performing resistance training · Dose: <=5 g/day or >5 g/day, with or without loading; 7-52 weeks · meta-analysis, 2017, PMID 29138605 - Good
Leucine Muscle protein synthesis and lean mass in older adults
Meta-analysis of 9 RCTs shows leucine raises muscle protein fractional synthetic rate (SMD 1.08) but no significant gain in lean body mass or leg lean mass; a second meta-analysis (16 studies, n=999) found +0.99 kg lean mass, mainly in sarcopenic subjects, with no strength benefit. Consistent on MPS, inconsistent on body composition.
Older adults (healthy and sarcopenic) · Dose: Varied across trials; not pooled in abstract · meta-analysis, 2015, PMID 25234223 - Good
HMB (beta-hydroxy-beta-methylbutyrate) Muscle mass preservation in older adults / bed rest
Meta-analysis of 7 RCTs in adults 65+ (n=287) shows greater muscle mass with HMB (SMD 0.35) and no change in fat mass; a bed-rest RCT found 3 g/day prevented the ~2 kg lean-mass loss seen with placebo over 10 days. Consistent but modest and small-n; strength/function effects unproven.
Adults 65+; healthy older adults during bed rest · Dose: 3 g/day · meta-analysis, 2015, PMID 26169182 - Good
Leucine-enriched whey protein + vitamin D (PROVIDE formula) Sarcopenia measures in older adults
The largest sarcopenia nutrition RCT (n=380, 13 weeks) improved appendicular muscle mass (+0.17 kg) and chair-stand time, but the primary outcomes (handgrip strength and SPPB) improved equally in both groups. Large trial, modest and partly null result; supported by leucine meta-analyses in the elderly.
Sarcopenic, primarily independent-living older adults (SPPB 4-9, low muscle mass index) · Dose: Twice-daily supplement (each serving: leucine-enriched whey protein + vitamin D; product-specific) · RCT, 2015, PMID 26170041 - Good
Dietary protein (expert position papers) Recommended protein intake to maintain muscle in adults 65+
Two independent expert groups (PROT-AGE 2013; ESPEN 2014) reviewed the evidence and both recommend 1.0-1.2 g/kg/day for healthy older adults, 1.2-1.5 g/kg/day when ill or malnourished, plus resistance/aerobic exercise; both note evidence is insufficient for specific recommendations on protein quality, timing or supplements.
Adults over 65 · Dose: 1.0-1.2 g protein/kg/day (healthy); 1.2-1.5 g/kg/day (acute or chronic illness) · position paper, 2013, PMID 23867520 - Promising
Essential amino acid blend (EAA) Lean body mass and function in older adults (including bed rest)
Three small trials from the same research group: 15 g/day EAA for 3 months increased lean mass and basal MPS in older women (n=14, strength unchanged); EAA+arginine for 16 weeks improved lean mass, strength and gait in glucose-intolerant elderly (n=12, no control group); EAA+carbohydrate preserved lean leg mass and strength during 28 days of bed rest. Consistent direction, small samples.
Older adults (67-71 y), including bed-rest and glucose-intolerant subjects · Dose: 15 g/day; 11 g EAA + arginine twice daily; 16.5 g EAA + 30 g carbohydrate three times daily · RCT, 2009, PMID 19208731 - Promising
Collagen peptides Fat-free mass and strength with resistance training in sarcopenic older men
RCT (n=53, 12 weeks of resistance training): 15 g/day collagen peptides increased fat-free mass (+4.2 vs +2.9 kg) and quadriceps strength more than placebo. Single trial with manufacturer co-authorship; in young adults whey outperformed leucine-matched collagen for muscle thickness, and collagen does not raise MPS like higher-quality protein.
Elderly men (mean 72 y) with sarcopenia performing resistance training · Dose: 15 g/day post-exercise · RCT, 2015, PMID 26353786 - Slight
L-carnitine Physical and mental fatigue in the very old
One RCT in 66 centenarians reported 2 g/day reduced physical and mental fatigue, increased muscle mass (+3.8 kg) and improved MMSE versus placebo. Single single-centre trial with implausibly large effects; unreplicated.
Centenarians with fatigue after slight activity · Dose: 2 g levocarnitine once daily · RCT, 2007, PMID 18065594
Inside the formula for this
The amino acids doing the work.
Published amounts per serving. The full nine-part formula lives on the POWER9® page.
L-Valine
60 mg publishedA BCAA used by the body in protein synthesis and muscle maintenance.
L-Isoleucine
60 mg publishedA BCAA commonly associated with energy and exercise recovery.
L-Threonine
50 mg publishedAn essential amino acid used to build proteins and connective tissue.
Leucine is the BCAA most studied in older adults for muscle protein synthesis. Valine and isoleucine complete the BCAA trio, and threonine is an essential amino acid the body uses to build protein and connective tissue.
Straight answers
Questions people in this situation ask.
01Is POWER9® a treatment for sarcopenia?+
No. POWER9® is a dietary supplement and is not intended to treat any condition. Trials in older adults show leucine supports muscle protein synthesis; the effect on muscle mass and strength is mixed.
02Do I still need protein foods and exercise?+
Yes. Higher protein intake and resistance training are the best-supported ways to keep muscle with age. A supplement adds to that; it does not replace it.
03Should I take it with meals?+
Follow the current product label. Studies of leucine in older adults commonly pair it with protein-containing meals.
Related reading
From the journal.
Educational reading, not medical advice.