Daily Peanut Butter Improved Muscle Power in Adults Over 65 at High Fall Risk
Falls are one of the leading causes of injury, lost independence, and premature death among older adults. Prevention strategies typically focus on strength and resistance training, balance exercises, and medication reviews. Diet rarely gets the same attention. A six-month randomized controlled trial conducted at Deakin University in Melbourne now provides controlled evidence that a simple, inexpensive dietary addition - a daily serving of natural peanut butter - measurably improves muscle power in adults aged 66 to 89 who are at elevated fall risk.
The study, published in the Journal of Cachexia, Sarcopenia and Muscle, enrolled 120 community-dwelling older adults and found that those who consumed 43 grams of peanut butter daily - approximately three tablespoons - completed five repetitions of a sit-to-stand test faster than a control group after six months, indicating greater lower-body muscle power. Weight did not change in either group.
Why muscle power matters more than muscle strength
Strength and power are related but not identical. Strength describes the maximum force a muscle can generate. Power incorporates speed - how quickly that force can be applied. For daily functioning, power is often more relevant. Climbing stairs, rising from a chair, catching yourself when you stumble: these tasks require generating force rapidly, not merely generating it at all. Older adults who lose muscle power face greater difficulty with these activities and are more vulnerable to falls even when their peak strength remains relatively intact.
"Being able to complete the test faster means greater muscle power," explained Dr. Sze-Yen Tan, the study's lead investigator and associate professor at Deakin's Institute for Physical Activity and Nutrition. "Muscle power enables older people to perform activities of daily living, such as stair climbing and rising from a chair. Increased muscle power also reduces the risk of falls, which is a common reason for loss of independence, compromised quality of life and even premature death."
Trial design and the choice of peanut butter
The trial, known as the Capacity of Older Individuals after Nut Supplementation (COINS), randomly assigned 120 adults to either the peanut butter group or a control group that continued their usual diet. The peanut butter group received 43 grams per day of a commercially available natural product, contributing approximately 10 grams of protein daily from the intervention alone. Participants were community-dwelling, aged 66 to 89, and assessed as being at risk for falls at enrollment.
Peanuts contain more protein per gram than any other commonly available nut. The butter form was chosen deliberately - it is suitable for participants with dentition problems who might struggle to chew whole nuts, it is familiar to most people, and it is substantially cheaper than commercial oral nutrition supplements while delivering protein and unsaturated fats without the unfamiliar flavors that reduce compliance with supplement programs.
Results and what they do not show
After six months, the peanut butter group completed the five-repetition sit-to-stand test faster than the control group. The control group maintained or slightly declined in performance. Neither group gained weight, which is notable: it suggests that adding the peanut butter did not simply increase caloric intake in a way that drove weight changes, but rather that its nutrient profile - protein, monounsaturated fat, fiber, and micronutrients - produced a functional benefit.
The trial did not show improvements across all measured outcomes. Grip strength, a commonly used indicator of overall muscle function, did not change significantly between groups. The study measured a specific functional outcome - lower-body power as indicated by sit-to-stand speed - and found a significant difference; broader claims about overall muscle health would require larger and longer trials.
The study was funded by The Peanut Institute Foundation. The investigators note that the funder had no role in study design, data collection, analysis, or interpretation. That said, the funder's interest in a positive result represents a standard caveat for nutritional trials with industry-adjacent funding.
Practical context
"One of the prevention strategies for older adults who are at high risk of falls is strength and resistance training," said 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."
The finding does not position peanut butter as a replacement for exercise or medical care. It positions it as an accessible, low-cost addition that may complement existing fall-prevention strategies in populations where adherence to more intensive interventions is difficult to sustain.