Daily Peanut Butter Intake Linked to Improved Muscle Strength in Older Adults: Study

A clinical trial conducted by researchers at Deakin University found that eating a daily serving of peanut butter significantly improved muscle power in older adults. The study, carried out by the university’s Institute for Physical Activity and Nutrition (IPAN), was recently published in the Journal of Cachexia, Sarcopenia and Muscle.

The six-month trial, known as the Capacity of Older Individuals after Nut Supplementation (COINS) study, was led by Dr. Sze-Yen Tan. It involved 120 community-dwelling adults aged 66 to 89 who were at risk of falls. Participants were randomly divided into two groups. One group consumed 43 grams (about three tablespoons) of natural peanut butter daily, while the control group continued their usual diet and lifestyle.

At the end of the study, participants completed repeated sit-to-stand tests, a common measure of lower-body muscle power. Those who consumed peanut butter performed the tests faster than those in the control group, indicating stronger muscle power. Importantly, although the peanut butter group increased their intake of protein and healthy unsaturated fats—consuming about 10 grams of protein daily from the supplement—they did not gain weight.

Muscle power is critical for daily activities such as climbing stairs and getting up from a chair, and it plays a major role in preventing falls, a leading cause of reduced independence and poorer quality of life in older adults.

Researchers suggest that peanut butter could serve as an affordable, accessible alternative to commercial oral nutrition supplements, which can be costly and less appealing in taste. Because it is familiar, easy to consume, and suitable for those with dental issues, peanut butter may offer a practical strategy to support strength training and improve overall nutrition in seniors.

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. https://onlinelibrary.wiley.com/doi/10.1002/jcsm.70221