Effect of Supplements on Endurance Exercise in the Older Population: Systematic Review

[Nelson Vergel]

Background:


Aging is associated with changes of physical and physiological parameters, but there is evidence that regular physical activity could minimize these effects. Additionally, the older population presents a great risk of suboptimal nutrition. Therefore, the purpose of this study was to review the evidence of nutritional strategies and endurance exercises in the older population. Methods: A systematic review was performed based on the preferred reporting items for systematic reviews and meta-analysis (PRISMA) statement. The search was carried out in three different databases: PubMed, Web of Science, and SPORTDiscus.


Results: Eight studies were included in the present review. The use of caffeine and beta-alanine supplementation with proteins have been found to be beneficial in both sexes. In older women, a balanced diet, an increase in protein, supplementation with beta hydroxy methyl butyrate, and supplementation with sodium bicarbonate have been favorable. However, no benefit has been seen in older men with sodium bicarbonate or ubiquinone supplementation. Nevertheless, the use of supplements should be prescribed according to individual characteristics and physical activity.


Conclusions: Caffeine and high protein supplement with beta-alanine may provide positive effects in the older population. In addition, in older women, bicarbonate supplementation and beta-hydroxyethyl butyrate (HMB), lysine, and arginine supplementation have shown positive effects on exercise performance.
Keywords: diet; nutritional supplements; physical activity; older adults

Effect of Supplements on Endurance Exercise in the Older Population: Systematic Review

Background: Ageing is associated with changes of physical and physiological parameters, but there is evidence that regular physical activity could minimize these effects. Additionally, the older population presents a great risk of suboptimal nutrition. Therefore, the purpose of this study was to...

www.mdpi.com

 

[fifty]

Nice article. What's everyone's thoughts on HMB? I remember a long time ago it was thought too expensive or of questionable value (or a combination of both).

 

[Guided_by_Voices]

My understanding is that he only studies to ever show HMB to be a (small) benefit were all conducted by a few labs with ties to the makers of HMB. There is a huge number of better and cheaper alternatives. For example, for $15 you can get basic BFR bands that will almost certainly be of far greater benefit.

 

[Nelson Vergel]

I think HMB is not that great.

HMB benefits, dosage, and side effects

Examine simplifies nutrition and supplementation — through meticulous analysis of the latest scientific research — to help answer your questions on how to be healthier.

examine.com

 

[JohnTaylorHK]

I think HMB is not that great.

HMB benefits, dosage, and side effects

Examine simplifies nutrition and supplementation — through meticulous analysis of the latest scientific research — to help answer your questions on how to be healthier.

examine.com

This is quite a comprehensive metastudy. After first reading, I remain amazed that (a) we still know so little definitively about aging and (b) many studies produce conflicting conclusions possibly due to conflicting biases and lack of rigor in their methods. My own conclusion is that eating real foods and intensive exercise show real benefits to all age groups, and that some supplements work to address root cause issues with some individuals.

 

[sammmy]

I am an aging male and here is a 'meta-search' from my medical diary about supplements/drugs that have given me more endurance than my usual level, for working out:

Cordyceps
Lion’s Mane
Boron (300mg Borax/day)
Arimistane
Beta Ecdysterone (Cyanotis Vaga extract, 900-1800mg/day)
Clomiphene Citrate
Ostarine
Oxandrolone

 

[GreenMachineX]

Where do you get that ecdysterone?
I’ve basically been using cyclodextrin ecdy for the past year straight (only a couple weeks here or there off), and according to my bloodwork, no negative impact on anything androgens typically do. But the positives are amazing, increased strength/power/endurance, and reduced low e2 symptoms. My sensitive e2 without it naturally is 15-17, and high 20’s with it (at 1 cap, 2 caps increases to 37, but 1 is sufficient for me). It makes the difference between heart palpitations making me want to go to the ER vs. shrugging them off. It’s life changing for me. TRT is good, but this is phenomenal. The only side effect is the increased e2 brings a little more water retention, but it’s the amount of water retention I should have with normal levels.

 

[sammmy]

The only one I tried is Beta Ecdysterone by Sports Food Nutrition, the version without the Tribulus. I bought it on Amazon but they don't seem to sell it there anymore. It requires a high dose 900-1800mg/day (3-6 capsules/day) to feel an effect and is not '95% pure beta ecdysterone' as such supplements typically claim but a herbal extract from Cyanotis Vaga. In the study attached below they actually found that the supplement they used was only 6% ecdysterone. Pure beta ecdysterone should be white crystal powder and should work at much lower doses.

Where do you get your cyclodextrin ecdysterone? Supposedly cyclodextrin enhances absorption.

Beta Ecdysterone is acting on the Estrogen receptor so it is not like the other anabolics:

 

[GreenMachineX]

The only one I tried is Beta Ecdysterone by Sports Food Nutrition, the version without the Tribulus. I bought it on Amazon but they don't seem to sell it there anymore. It requires a high dose 900-1800mg/day (3-6 capsules/day) to feel an effect and is not '95% pure beta ecdysterone' as such supplements typically claim but a herbal extract from Cyanotis Vaga. In the study attached below they actually found that the supplement they used was only 6% ecdysterone. Pure beta ecdysterone should be white crystal powder and should work at much lower doses.

Where do you get your cyclodextrin ecdysterone? Supposedly cyclodextrin enhances absorption.

Beta Ecdysterone is acting on the Estrogen receptor so it is not like the other anabolics:

I use Iron Forged Nutrition Ecdy Ultra. They claim Ecdysterone hydroxypropyl-B-cyclodextrin complex 400mg per cap. I get mine from TGBSupplements. It’s not cheap, but I don’t care. Like I said, life changing for me.

 

[fifty]

Sold. I am going to try this.

 

[GreenMachineX]

FWIW guys, this is all n=1 and I don’t know anyone else who’s tried it (except my wife, but I’m not really even sure of her experience). But please do report back with all experience! Confirm or deny if I’ve been placeboed

 

[Seagal]

FWIW guys, this is all n=1 and I don’t know anyone else who’s tried it (except my wife, but I’m not really even sure of her experience). But please do report back with all experience! Confirm or deny if I’ve been placeboed

It worked for me too regarding power with no noticeable side effects.
I know that is an old thread but wondering if anybody here using ecdysterone with TRT.


Ecdysteroids as non-conventional anabolic agent: performance enhancement by ecdysterone supplementation in humans. Arch Toxicol 93, 1807–1816 (2019):

Endocrine hormone parameters
During the 10-week intervention study, various hormonal changes were observed. However, no change can be exclusively related to the supplementation of ecdysterone (Fig. 6and Supplementary Material). Possible tendencies and positive effects on IGF1 could possibly be explained by intensive training. Intensive training may negatively affect IGF1, which could be counteracted by supplementation with ecdysterone(Fig. 6). However, further investigations will be needed to con-firm this assumption.Furthermore, an influence of the intensive training on T4 could be determined. There are no differences between the three training groups (PL, Ec1, and Ec2).For Testo, E2, and LH, no explicit change by supplementation and/or training was observed. This corroborates the assumption that ecdysterone has no direct influence on expres-sion of Testo, E2, or LH. In summary, further investigations are, therefore, necessary to obtain more detailed information on the influence of ecdysterone on hormone expression.

 

[Guided_by_Voices]

I use it (synthagen) but I suspect I use too low of a dose and with too many other variables to really give a good evaluation based on results, but the logic behind it looks reasonable. That said, I would not trust any other brand that I'm aware of. It is apparently faked and diluted quite commonly.

 

[Seagal]

I use it (synthagen) but I suspect I use too low of a dose and with too many other variables to really give a good evaluation based on results, but the logic behind it looks reasonable. That said, I would not trust any other brand that I'm aware of. It is apparently faked and diluted quite commonly.

Ecdysteroid-containing food supplements from Cyanotis arachnoidea on the European market: evidence for spinach product counterfeiting - Scientific Reports

Phytoecdysteroids like 20-hydroxyecdysone (“ecdysterone”) can exert a mild, non-hormonal anabolic/adaptogenic activity in mammals, and as such, are frequently used in food supplements. Spinach is well-known for its relatively low ecdysteroid content. Cyanotis arachnoidea, a plant native in...

www.nature.com

Few years past the initial hype, maybe now there are established brands.
Only small amounts of about 10mg are required. If the label states 500mg then one might get about 10% if it's not completely faked.
Mine was Vemoherb manufactured in Bulgaria. Plant material from leuzea carthamoid.

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