Researchers studied 60 older women with weak muscles to see if adding vitamin C and E supplements to exercise workouts would help them get stronger. For 12 weeks, some women took vitamins while doing resistance exercises with elastic bands, and others did the same exercises with a fake pill. Both groups got stronger, but the women taking vitamins gained more muscle and strength. The vitamins appeared to work by reducing harmful chemicals in the body that slow down muscle growth. This suggests that the right supplements combined with exercise might be a better way to help older adults maintain their strength and independence.

The Quick Take

  • What they studied: Whether taking vitamin C and E supplements while doing strength training exercises helps older women with weak muscles build more muscle and get stronger.
  • Who participated: 60 women between ages 60 and 75 who had sarcopenia, which is a condition where older adults lose muscle mass and strength. The women were randomly split into two groups: one got real vitamins and one got a placebo (fake pill).
  • Key finding: After 12 weeks, women taking vitamins C and E gained significantly more arm muscle (about 0.96 kg vs 0.59 kg) and had greater increases in hand grip strength (3.66 kg vs 1.16 kg) compared to women taking the placebo, even though both groups did the same exercises.
  • What it means for you: If you’re an older adult doing strength training to maintain muscle, adding vitamin C and E supplements may help you see better results. However, this was a small study, so talk to your doctor before starting any new supplements, especially if you take other medications.

The Research Details

This was a randomized controlled trial, which is considered one of the strongest types of research studies. Researchers divided 60 older women into two equal groups. One group took 1000 mg of vitamin C and 335 mg of vitamin E daily for 12 weeks, while the other group took a placebo (a pill with no active ingredients). Neither the women nor the researchers knew who was getting the real vitamins or the fake pills until the study ended—this is called “double-blind” and helps prevent bias. Both groups did the same elastic-band resistance training exercises three times per week for 12 weeks. The researchers measured muscle mass, strength, and blood markers at the beginning and end of the study to see if the vitamins made a difference.

This study design is important because it allows researchers to see if the vitamins actually caused the improvements, rather than just the exercise alone. By using a placebo group, they could compare what happens with vitamins versus without them. The double-blind approach ensures that neither the participants nor the researchers could accidentally influence the results by knowing who was getting the real treatment.

This study has several strengths: it was randomized (fair assignment to groups), double-blind (reducing bias), and included a placebo control group (allowing for fair comparison). The researchers measured multiple outcomes including muscle mass, strength, and blood markers that reflect muscle health. However, the study only included women ages 60-75, so results may not apply to younger or older people, men, or people with different health conditions. The study lasted only 12 weeks, so we don’t know if benefits continue longer.

What the Results Show

Both groups improved significantly after 12 weeks of resistance training. Women who took vitamins C and E gained more arm muscle mass than women taking placebo (0.96 kg compared to 0.59 kg). The vitamin group also had greater increases in overall skeletal muscle mass and much stronger improvements in hand grip strength (3.66 kg gain versus 1.16 kg gain) and knee extension strength (2.28 kg versus 1.02 kg). These differences were statistically significant, meaning they were unlikely to happen by chance. Interestingly, both groups improved similarly in physical performance tests like walking speed and balance, suggesting the vitamins specifically helped with muscle building rather than overall movement ability.

The researchers also measured chemicals in the blood that indicate muscle damage and inflammation. Women taking vitamins had better improvements in these markers: they had higher levels of protective molecules (glutathione) and lower levels of harmful molecules (malondialdehyde) that damage muscle tissue. They also had lower levels of inflammatory markers (IL-6), which are proteins that increase when the body is inflamed. These blood changes suggest that vitamins C and E may work by protecting muscle cells from damage during exercise.

Previous research has shown that resistance training alone is effective for building muscle in older adults. This study adds to that knowledge by showing that combining vitamins C and E with exercise produces better results than exercise alone. However, some earlier studies have shown mixed results with antioxidant supplements, so this research helps clarify that these specific vitamins at these doses may be beneficial when combined with structured training.

The study only included women ages 60-75, so we don’t know if results apply to men or people outside this age range. The study lasted only 12 weeks, so we don’t know if benefits continue or improve over longer periods. The sample size of 60 women is relatively small, which means results need to be confirmed in larger studies. The study didn’t look at whether these vitamins help people who don’t have sarcopenia, and it didn’t compare different doses of vitamins to see what amount works best.

The Bottom Line

For older adults with weak muscles doing resistance training, vitamin C (1000 mg daily) and vitamin E (335 mg daily) supplementation appears to enhance muscle and strength gains. Confidence level: Moderate. This is based on one well-designed study, but larger and longer studies would provide stronger evidence. Always consult your doctor before starting supplements, as they can interact with medications and may not be appropriate for everyone.

This research is most relevant to older adults (60+) with sarcopenia who are already doing or planning to start resistance training. It may also interest people concerned about maintaining muscle as they age. People taking blood thinners, those with certain health conditions, or those taking other supplements should talk to their doctor before adding vitamins C and E. This study doesn’t apply to younger people or those without muscle weakness.

Based on this study, you could expect to see measurable improvements in muscle strength within 12 weeks if you combine these supplements with regular resistance training. Muscle mass changes typically take 4-6 weeks to become noticeable. However, individual results vary based on age, overall health, exercise consistency, and diet.

Want to Apply This Research?

  • Track weekly hand grip strength measurements using a home grip strength meter (inexpensive and available online). Record the date, time of day, and three measurements per hand, then average them. This gives you an objective measure of progress similar to what researchers measured in the study.
  • Set a daily reminder to take vitamin C and E supplements at the same time each day (such as with breakfast). Simultaneously, schedule three resistance training sessions per week using resistance bands or weights, logging each session in the app with exercises performed and difficulty level.
  • Create a weekly dashboard showing: (1) supplement adherence percentage, (2) resistance training sessions completed, (3) grip strength trend over 4-week periods, and (4) subjective muscle soreness or fatigue ratings. Compare your 12-week results to baseline measurements to see if you’re matching the study’s improvements.

This research suggests that vitamin C and E supplementation combined with resistance training may help older adults with sarcopenia build muscle and strength. However, this study involved only 60 women ages 60-75 and lasted 12 weeks, so results may not apply to everyone. Before starting any supplement regimen, especially if you take medications, have health conditions, or are pregnant or breastfeeding, consult with your healthcare provider. Supplements are not regulated the same way as medications and may interact with drugs or cause side effects in some people. This information is for educational purposes and should not replace professional medical advice.