Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Leucine is an essential branched-chain amino acid (BCAA) that plays a critical role in muscle protein synthesis and metabolic regulation. Its use in the context of aging—specifically, to prevent or mitigate age-related muscle loss (sarcopenia)—is supported by a growing body of scientific literature. Research shows that aging is associated with anabolic resistance, where older adults have a blunted muscle protein synthesis response to protein intake. Leucine has been identified as a key amino acid for overcoming this resistance due to its ability to activate the mTOR pathway, which is central to muscle growth and maintenance. Several randomized controlled trials and meta-analyses demonstrate that leucine supplementation, either alone or as part of a protein-rich diet, can help preserve lean muscle mass and improve functional outcomes in older adults. However, the magnitude of benefit varies, and results are more robust in individuals with inadequate protein intake or pronounced muscle loss. While there is moderate-quality evidence supporting the role of leucine in maintaining muscle health during aging, there is less direct evidence for broader anti-aging effects beyond muscle preservation. Overall, leucine is scientifically validated for supporting muscle health in the context of aging, but it is not a universal anti-aging remedy.

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