Does Protein Promote Healthy Aging?
Isabella Cannon
| 4 min read
As you age, your body changes. From shifts in metabolism and muscle mass to changes in immune response, maintaining good health can feel like a moving target. High-protein diets have recently gained popularity for their ability to support the aging process.
While often associated with fitness or muscle-building, protein plays a much bigger role in our overall health. And for older adults especially, it can be a key factor in preserving strength, independence and vitality.
Why protein is important for healthy aging
After the age of 30, adults naturally begin to lose muscle mass at a rate of about 3% to 8% per decade, according to one study. This age-related muscle loss is known as sarcopenia and can accelerate after age 60, affecting nearly half of adults older than 80. Left unchecked, it can lead to frailty, mobility issues and increased risk of falls or illness.
Protein helps combat this decline. It’s essential for maintaining and building muscle mass, supporting immune function and helping the body recover from injury or illness. It's also involved in critical processes like hormone regulation, blood and muscle synthesis and bone strength.
How much protein do adults need?
While everybody is different, the Recommended Dietary Allowance (RDA) of protein for the average adult is 0.36 grams per pound of body weight. That’s about 54 grams for a 150-pound person. However, research suggests that older adults may benefit from a higher intake to help preserve lean muscle and support overall metabolic health. Needs are also higher for people with higher activity levels.
You can use this USDA calculator to determine your personalized protein needs.
Sources of protein for aging adults
Animal-based proteins, like beef, poultry, fish, eggs and dairy are considered “complete” proteins because they contain all essential amino acids. They’re also rich in leucine, an amino acid that plays a key role in triggering muscle protein synthesis. Collagen peptides and bone broth are also rising in popularity for their benefits to joint health, skin elasticity and connective tissues.
Plant-based proteins have their own unique advantages, including their fiber and phytonutrient content. According to a study published in The American Journal of Clinical Nutrition, just a 10-gram increase in plant protein intake per day in midlife was linked to a 35% higher likelihood of healthy aging.
Is a high-protein diet safe?
Higher-protein diets are generally considered safe for healthy people, even in older age. However, high protein diets that contain a lot of red meat or total and saturated fat can pose a higher risk of heart disease, Type 2 diabetes and colon cancer.
While its possible excessive protein intake can pose a risk for those predisposed to kidney disease, one review of clinical trials found no evidence that high protein intake damages kidney function in people without existing kidney disease. However, anyone with kidney concerns should consult a healthcare provider before making dietary changes.
Easy ways to add more protein to Your diet
If you're looking to increase your protein intake, here are a few easy ways to get started:
- Add eggs to breakfast: Hard-boiled, scrambled or in an omelet with veggies.
- Snack on Greek yogurt or cottage cheese: Both are high in protein and calcium.
- Try a protein smoothie: Blend your favorite fruits with milk or a scoop of protein powder.
- Include beans, lentils and tofu in meals, especially for plant-based variety.
Healthy aging beyond diet
Consuming protein for muscle building and maintenance works best when combined with regular strength training, which helps stimulate muscle growth and prevent age-related decline, according to one Sports Medicine review.
While no single nutrient can guarantee a longer life, a balanced diet rich in protein, regular exercise and positive lifestyle habits can make a meaningful difference in how we age. Paying attention to protein intake is just one way to support muscle health, resilience and overall quality of life.
Photo credit: Getty Images
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