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Fact check: What is the best supplement for men over 70 for building muscle mass
Executive summary
Men over 70 who want to build or preserve muscle mass show the strongest, most consistent benefit from protein supplementation (especially whey) combined with regular resistance exercise, with growing, high-quality evidence that creatine and HMB provide additional gains in muscle mass, strength, and function. Safety and effectiveness depend on individualized dosing, baseline health (kidney function, medications, vitamin D status), and treating supplements as adjuncts to—rather than replacements for—adequate dietary protein and progressive resistance training [1] [2] [3] [4].
1. Why researchers single out creatine and whey as front-runners
Randomized trials and meta-analyses show that whey protein supplementation produces the most reliable increases in appendicular skeletal muscle mass, gait speed, and handgrip strength in older adults engaged in resistance training; network meta-analysis data place whey at the top of comparative efficacy lists [1] [2]. Recent reviews and a 2025 Nutrients review elevate creatine as particularly effective for improving both muscle and bone outcomes in osteosarcopenic older adults; creatine’s cellular mechanisms—enhanced phosphocreatine stores and improved high-intensity energy delivery—translate into better training capacity and hypertrophic response when paired with resistance exercise [3] [5]. These findings are replicated across settings from community-dwelling to clinical populations, making whey and creatine the most evidence-backed choices for men over 70 seeking measurable muscle gains [1] [3].
2. The supporting role of amino acids, HMB, leucine and vitamin D
Clinical trials and narrative reviews identify essential amino acids, the leucine-rich amino acid profile, and β-hydroxy-β-methylbutyrate (HMB) as beneficial for preserving or modestly increasing muscle mass and function in older adults, especially when dietary protein is inadequate or resistance training is limited. HMB appears to reduce muscle protein breakdown and has shown positive effects on strength and physical function, while leucine stimulates muscle protein synthesis via mTOR signaling; vitamin D status influences neuromuscular function and may amplify training responses in deficient individuals. The evidence base supports using these agents in targeted scenarios—low dietary protein, inability to train at adequate intensity, or documented vitamin D deficiency—rather than as universal stand-alone therapies [6] [7] [4].
3. Safety, dosing, and medical checks every man over 70 must consider
Before initiating creatine, high-protein regimens, or combination supplements, clinicians and patients must screen kidney function, review medications, and assess cardiovascular and metabolic status, because older adults have higher comorbidity prevalence and altered pharmacokinetics. Most trials used moderate creatine loading and maintenance doses (e.g., 3–5 g/day maintenance) and whey protein protocols delivering total daily protein targets closer to 1.2–1.6 g/kg body weight for older adults; HMB dosing in studies commonly uses 1.5–3 g/day. While trials generally report good tolerability, long-term safety data in frail elders remain limited, so clinicians should individualize dosing, monitor renal markers and hydration, and prioritize food-first strategies when possible [8] [4] [3].
4. Why resistance training is the non-negotiable partner of supplementation
Across systematic reviews and guidance from clinical experts, the consistent pattern is that supplements magnify the effects of progressive resistance training rather than produce large effects alone. Trials showing the largest functional improvements combine protein or creatine with structured strength programs; without adequate mechanical stimulus, supplements yield smaller or inconsistent gains. Practical implications for men over 70 include prioritizing progressive, supervised resistance exercise—two to three sessions per week—while using supplements to optimize recovery and meeting protein thresholds across the day. Programs must accommodate joint issues, balance, and comorbidities to be both safe and effective [8] [9] [7].
5. Conflicts, gaps, and what to watch next in the evidence
Recent narrative and systematic reviews converge on similar candidates—whey, creatine, HMB, leucine, vitamin D—but they also flag heterogeneity in trial populations, dosing regimens, and outcome measures that complicates universal recommendations. Some reviews emphasize creatine most; others prioritize whey, and many call for large, long-term trials focused on frail, multimorbid older adults to clarify durability and safety of combined regimens. Industry-funded studies sometimes dominate supplement literature, creating potential agenda-driven emphasis on commercially marketable compounds; independent, pragmatic trials and guidance from geriatric societies will be decisive in resolving remaining uncertainty [7] [3] [1].
Bottom line: practical, evidence-based next steps
For most men over 70 aiming to build or retain muscle, start with progressive resistance training and ensure daily protein intake approaches 1.2–1.6 g/kg, using whey protein to help meet targets if dietary intake is insufficient, and consider creatine (3–5 g/day) or HMB when additional anabolic support is needed—after medical clearance and renal monitoring. Tailor choices to individual health, budget, and goals, and reassess outcomes and labs regularly; supplements work best as targeted, medically supervised tools within a holistic exercise and nutrition plan [2] [1] [3].