The role and importance of exercise and nutrition as complementary tools for enhancing fitness and energy

If you’ve ever wished for more energy, greater productivity, and an overall sense of well-being, you’re not alone. According to the Industry Transparency Center’s 2024 Consumer Supplement Survey, low energy ranks among the top 10 health concerns that drive consumers to take supplements (1). The fast-paced demands of modern life often make healthy habits difficult to maintain. In fact, research shows that one-third of adults fall short of recommended guidelines for either physical activity, nutrition, or sleep (2, 3, 4). Yet consumers are aware of the importance of maintaining healthy lifestyle habits. According to a 2024 survey of American adults, 79% believe exercise could impact their healthspan, and 75% believe the same about diet (5).

Consumers are taking a more active role in their health journey, aided by the growing availability of new science and technology. The global markets for health applications and wearable devices that track fitness, nutrition, and sleep are each projected to grow at a CAGR of approximately 13% from 2025 to 2030 (6, 7). In the U.S., 40% of individuals now use health apps, while 35% rely on wearable devices to cultivate healthier habits and stay motivated along their health and wellness journey (8).

Exercise is one of the most effective interventions for overall health, offering benefits that extend across multiple systems, including improved strength, mobility, bone density, metabolic health, weight management, cardiovascular function, immune support, and cognitive performance. A growing body of scientific work is shaping more tailored recommendations for exercise, nutrition, and supplementation for people across all life stages and fitness levels. This shift is evident in the evolution of sports nutrition into “active nutrition,” which prioritizes health and quality of life over performance alone. The focus is now on creating sustainable habits that enhance daily well-being rather than achieving athletic milestones.

Active nutrition plays a vital role in maintaining mobility as we age, helping to enhance quality of life and lower the risk of falls. Its primary goal is to preserve muscle mass, bone density, and joint health, enabling older adults to remain active and independent. This can be achieved through a combination of resistance and weight training, increased protein intake, and supplements designed to amplify the benefits of exercise while supporting muscle and mitochondrial health.

Research has shown that supplements such as vitamin D, creatine, HMB, essential amino acids, whey protein, and omega-3s are effective in supporting aging muscles and promoting mobility (9), (10, 11). Additionally, ingredients like urolithin A, astaxanthin, ginseng, tea catechins, and resveratrol are showing promise based on emerging studies (12, 13, 14, 15, 16). Together, these strategies offer a proactive approach to promoting fitness and energy in older adults.

The healthy aging market includes a growing sector of solutions for menopause support. This is thanks to a new wave of women openly sharing their experiences, and more active scientific research into menopause management. A 2024 meta-analysis revealed that the most common symptoms reported by middle-aged women worldwide are muscular and joint discomfort, as well as physical and mental exhaustion (17). In response, supplement brands and retailers are featuring targeted solutions tailored to the specific needs of women in peri-menopause, menopause, and post-menopause. Emerging clinical studies in this demographic highlight the potential of creatine to support muscle health and reduce brain fog, while phytoestrogens, black cohosh, and fennel are geared towards management of common vasomotor symptoms of menopause (18, 19, 20).

While brain fog and mental fatigue are more common in older populations, adults of every age and gender are striving to sharpen their cognitive performance and metal stamina. The link between fitness, brain health, and mood is another burgeoning field of research, accompanied by a global nootropics market with a projected CAGR of 14.6% from 2023 to 2030 (21). Although it was once thought that adults did not have the capacity to form new neurons in the brain, research from 2009 onward has shown that adult hippocampal neurogenesis (AHN) is promoted by exercise, learning, and diet. Ingredients such as DHA, folic acid, vitamin E, resveratrol, and curcumin have increased AHN in rodent models (22). In some cases, dietary ingredients like astaxanthin have had a synergistic effect on AHN when combined with exercise (23). Future research may further elucidate the impact of physical activity on the gut-brain axis, as exercise has been shown to modulate the gut microbiome (24).

Consumer awareness of the importance of physical activity for overall health comes in large part from the work of clinicians who have underscored the importance of physical activity for overall health since ancient times. In fact, the first recorded prescription for daily exercise is attributed to a pioneer of Indian medicine, named Suśruta, who practiced in 600 B.C.E. (25). Since sedentary behavior is linked to increased risk of all-cause mortality and cardiovascular disease, there has been a concerted effort by the medical community to promote and create a global reference standard for measuring cardiorespiratory fitness (26). Nutrition and supplements supportive of cardiometabolic health continue to be an important complement to exercise in maintaining cardiovascular and metabolic health.

In clinical settings, fitness and energy are increasingly recognized as critical factors in enhancing resilience and recovery after medical procedures. Healthcare professionals can support patients through prehabilitation strategies that incorporate physical, psychological, and nutritional preparation. These approaches help manage patients’ responses to surgeries that may trigger oxidative stress, immune suppression, muscle loss, and metabolic imbalances (27, 28). While current regulations exclude the use of supplements in this context, there may be future opportunities for medical foods to play a role (29). When guided by a physician and supported by scientific evidence, such interventions could potentially improve resilience and recovery outcomes in clinical environments.

In summary, there is a growing recognition of the need for solutions that enhance fitness and energy across diverse populations. This includes aging adults, women navigating menopause, and individuals aiming to improve cognitive performance, mood, cardiovascular health, overall quality of life, and resilience. Exercise and nutrition serve as complementary, multi-system strategies essential to achieving these health goals. Additionally, well-researched supplements play a vital role in this toolkit, with potential for significant contributions to both public health outcomes and individual well-being.

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