Our nutrition and physical activity can make a big difference in our quality of life—and that difference can become even more noticeable as we age.
For seniors, neglecting those factors can increase the risk of falls or a loss of independence. But a recent study found that daily peanut butter intake improved performance on a physical function test associated with fall risk in older adults.
The Study: Standing Strong with Peanuts
Over a six-month span, researchers studied older adults who were at risk of falls. During that time, the participants were given a daily serving of peanut butter.
The result? Participants who consumed peanut butter showed significant improvements in the 5-Times Sit-to-Stand (5STS) test and in lower-body muscle power.(5STS tests help predict fall risk by measuring the person’s ability to go from sitting to standing quickly, which incorporates balance and strength).1
So why might peanut butter have contributed to these results? Well, it starts by understanding how age affects our ability to gain (or even maintain) muscle.
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The Silent Slide: Muscle Loss in Midlife
According to the Harvard Medical School, without regular strength training, adults can lose 4-6 lbs. of muscle per decade.2Without that muscle mass, we can lose our ability to do everyday activities like walking, lifting, or standing.
That’s where the importance of protein comes in.
Protein helps our muscles grow and recover after workouts. But a study of adults 51 and older found many (about 46%) aren’t meeting their recommended daily allowance of protein3—which amounts to about .36g of protein per pound of body weight.
How Do Peanuts Help?
Peanuts and peanut butter provide about 7g of plant-based protein per serving—the most of any other nut.
In addition to protein, peanuts and peanut powder are good sources of the amino acid leucine, which also supports muscle growth and recovery.4
In a 2020 study, older adults who included peanut powder with their resistance training regimen saw a “significant improvement” in measures of both muscle growth and strength compared to training alone.5
(And if you’re on a GLP-1 medication like WeGovy or Ozempic, protein can become even more important—check out our blog on peanuts and GLP-1, or explore our list of GLP-1-friendly recipes.)
Get More From Workouts (and Put More In)
One study on trained individuals found that eating peanuts before a workout improved endurance and performance,6 while another showed nut consumption may help reduce fatigue and lower oxidative stress.7 Oxidative stress can damage our cells, leading to aging and an increased risk for disease.
The Art (and Science) of Aging Gracefully
Another bonus of added protein? A 2024 study of female nurses found it can significantly increase your odds of healthy aging, while plant-based proteins (like peanuts) were specifically associated with good mental status and not being limited in physical function.8
But protein is only one piece of the puzzle—because fiber can play a pretty major part, too.
Help Your Gut Health Flourish with Fiber
It’s easy to overlook the importance of fiber, but it can make a huge difference in both your day-to-day and long-term health.
Getting enough fiber can promote healthy digestion, help you feel full, and prevent constipation.9 It is also associated with reduced risk for heart disease, diabetes, and some cancers. But currently, 95% of adults don’t get enough fiber in their diets.10
The good news? According to the USDA’s Nutrient Database, peanuts are a “good source” of fiber, with nearly 3g in every ounce. And when you combine them with other fiber-heavy fruits and vegetables (like, say, using peanut butter as a veggie dip), you’ll be on your way to a healthier gut in no time!
(Want some quick and easy ways to incorporate peanuts into your daily diet? Plus up your plate our peanut power-up recipes!)
Here’s a quick guide from the National Resource Center on Nutrition & Aging11 on how much fiber to include in your daily diet:
| Life Stage Group | Men | Women |
| 31-50 years | 38g | 25g |
| 51-70 years | 30g | 21g |
| 71+ years | 30g | 21g |
Your Healthier Future Starts Here and Now
It’s never too early (or too late) to support your long-term health. Peanuts and peanut butter are an easy way to get essential nutrients like protein and fiber that can help you keep shining well into your golden years—whether it’s by supporting your strength, balance, exercise recovery or reducing your risk of illness.