Peanut Butter Boosts Muscle Power in Older Adults, Study Finds
A daily serving of peanut butter can significantly improve muscle power in older adults, according to a new clinical trial conducted by researchers at Deakin University’s Institute for Physical Activity and Nutrition (IPAN) in Melbourne, Australia. The findings, recently published in the Journal of Cachexia, Sarcopenia and Muscle, offer a simple and affordable way to combat age-related muscle loss and reduce the risk of falls.
The COINS Study: How Peanut Butter Enhanced Muscle Function
The six-month study, known as the Capacity of Older Individuals after Nut Supplementation (COINS), involved 120 adults aged 66 to 89 who were living independently but at risk of falls. Participants were randomly assigned to either consume 43 grams (approximately three tablespoons) of commercially available natural peanut butter daily or continue their usual lifestyle, diet, and exercise routines.
After six months, participants completed five sit-to-stand tests. Those who consumed peanut butter demonstrated greater lower-body muscle power, completing the tests faster than the control group. Importantly, the peanut butter group did not experience any weight gain, despite increasing their intake of protein and unsaturated fats.
Why Muscle Power Matters for Seniors
Increased muscle power is crucial for maintaining independence and quality of life in older adults. It enables them to perform everyday activities like stair climbing and rising from a chair with ease. Enhanced muscle power significantly reduces the risk of falls, a leading cause of loss of independence, compromised quality of life, and even premature death, according to Dr. Sze-Yen Tan, associate professor and nutrition researcher at Deakin University’s Institute for Physical Activity and Nutrition.
Peanut Butter: An Accessible and Affordable Alternative
The research highlights peanut butter as an accessible, affordable, and palatable alternative to expensive oral nutrition supplements often used by seniors. Peanuts are the most protein-rich nut, and participants in the study consumed 10 grams of protein daily from their peanut butter serving.
“One of the prevention strategies for older adults who are at high risk of falls is strength and resistance training, which focuses on preserving muscle and physical function,” explains Dr. Tan. “Our study shows that eating natural peanut butter, as a snack or part of a meal, can be used in combination with these therapies to further enhance muscle power and to improve nutrition at the same time.”
Peanut butter’s familiar taste and smooth texture also make it a suitable option for seniors with dentition issues who may struggle to eat whole nuts.
Study Funding
The COINS study was supported by funding from The Peanut Institute Foundation.
Journal Reference
Feyesa, I., et al. (2026). Effects of Peanut Butter Supplementation on Older Adults’ Physical Function: A 6-Month Randomised Controlled Trial. Journal of Cachexia, Sarcopenia and Muscle. DOI: 10.1002/jcsm.70221.