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3 amino acids can slay your mental and physical fatigue
Fatigue isn’t just “feeling tired.” It can be a debilitating condition.
As we age, fatigue can become more than just an inconvenience; it can prevent us from performing simple, everyday tasks.
Exercise is often recommended as a solution for fatigue. But many older adults simply don’t have the motivation or ability to follow through with this advice.
And fatigue that is brain-based, rather than due to overexertion, isn’t cured by a day at the gym.
But there is something that, when combined with exercise, could make a world of difference.
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BCAAs could alleviate fatigue in older adults
“An individual may be physically capable of cleaning out the garage, for instance, but they don’t feel like they have the energy to do it,” says Dr. Jason O’Connor of the Division of Geriatrics, Gerontology and Palliative Medicine at The University of Texas San Antonio
Dr. O’Connor and his team are studying whether adding branched-chain amino acids (BCAAs)to an exercise program could help older adults fight debilitating fatigue.
BCAAs (so named for their shape under a microscope) are three amino acids – leucine, isoleucine, and valine – that our body does not produce. We need to get them from protein supplements or simply by eating enough of the right protein.
For the study, 20 people with obesity and an average age of 70 were randomly assigned to one of two groups.
Both groups were asked to engage in moderate aerobic exercise and strength training for eight weeks. But only one group received a BCAA beverage while the other drank a placebo beverage.
After eight weeks, the placebo group showed insignificant changes in strength and endurance. They also showed a 5% increase in fatigue, as well as increased scores on a depression scale.
The BCAA group, by contrast, showed a modest increase in strength and endurance, a 45% decrease in fatigue and a 29% reduction in their depressive symptoms.
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Dr. O’Connor comments: “We had predicted that exercise alone was going to have a positive effect that supplementation would further enhance, but the effects of exercise alone were very modest.
“If this is representative of what happens in real life, it may help explain why many individuals have a hard time complying with exercise if they are not feeling a benefit.”
If you’re thinking about trying BCAAs
BCAA supplement formulations, including leucine, isoleucine and valine, are easily available. But you can also get these amino acids through your diet.
Dairy products are good sources, including milk, cheese and butter, as well as beef, turkey and chicken.
Fermentation can break down large proteins into smaller peptides and free amino acids, which makes them easier to digest and absorb. That makes yogurt and kefir especially rich options.
Lentils and soy products, especially fermented soy products, are excellent sources, including natto, tempeh, tofu and kimchi.
Branched-chain amino acids supplements can interfere with certain medications, particularly those for Parkinson’s disease, diabetes and thyroid conditions, so it’s best to stick to whole foods. However, discuss any dietary changes with your doctor if you have these conditions.
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Sources:
Pilot study: Branched-chain amino acids may help physical, mental fatigue in older adults — UT Health San Antonio
Branched-Chain Amino Acids — Web MD
High levels of branched chain fatty acids in nātto and other Asian fermented foods — Food Chemistry
By Joyce Hollman
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