How Eating More Protein Can Help With Aging

Our bodies contain between 10,000 and several billion species of protein. These proteins are found throughout the body, not only in muscles but also in the hair, skin, and bones. Proteins are made from 20 different amino acids, of which nine (referred to as the essential amino acids) cannot be produced by the body and must be consumed in food. This means that protein intake is a critical consideration for everyone, not just weight-lifters and athletes. In fact, studies suggest that inadequate protein intake can actually speed up the effects of aging. Proteins are involved in many cellular processes, from supporting immunity to bolstering bone health. However, according to a study by the National Academy of Medicine, nearly half of older adults probably aren’t eating enough protein. Here are the ins and outs of how much protein older adults should eat and how adequate protein levels can reduce the impacts of aging.

How Much Protein Should Older Adults Consume?

As your age increases, so should your protein intake. But most older adults don’t realize this, resulting in a protein deficiency for some as early as 40. The recommended daily protein intake by the National Academy of Medicine for adults under 40 is 0.8 grams per kilogram of body weight, which equals about 0.36 grams of protein per pound. For adults over 40, this recommendation increases to at least one gram of protein per kilogram of body weight, which equals 0.45 grams of protein per pound. Based on these calculations, a person under 40 who weighs 160 pounds should eat at least 57 grams of protein a day, but when they reach age 40, they should consume at least 72 grams of protein daily. 

Protein Helps Maintain Muscle

Protein is most often associated with building muscle mass, which makes sense, considering half of all protein in the body is located in the muscles. While it accomplishes this with strength-building exercises, protein also maintains muscle mass. Maintaining muscle mass and health while aging is vital to all bodily functions. Unfortunately, muscle mass begins to steadily decrease (called sarcopenia) as early as age 40. This can lead to mobility issues, disability, loss of independence, and a host of other problems. Because protein is a significant factor in muscle health, eating the recommended daily amount can reduce these effects. 

Protein Supports Immunity

The immune system is the body’s first defense against germs, infections, and diseases. This becomes very important for older adults, who are more susceptible to various illnesses as immune system functionality decreases around age 60. For this essential system to function, it needs protein. One example of this relationship is found in a study regarding the impact of protein intake on the T-cell system. This system allows the body to fight off infections, and the study shows that a protein deficiency inhibits the T-cells from functioning correctly, leading to increased morbidity and mortality in hospitalized patients. 

Protein Bolsters Bone Health

Aging also impacts the health of the skeletal system. Because bone is living tissue, its structure changes as we age, resulting in a loss of bone mass and making seniors more vulnerable to fractures and breaks. Several studies have shown that a high protein intake in older adults can positively impact bone mineral density, which includes the calcium and other minerals in your bones. In these studies, there was also a relationship between low protein intake and increased instances of hip fractures. Furthermore, protein supplementation decreased post-fracture bone loss in these patients.

Protein Impacts Mental Health

Brain functionality and mental health are essential for aging adults, and eating enough protein affects both. Protein comprises several amino acids critical for neurotransmitters’ functioning, impacting the brain and mental health. Serotonin, for example, is a type of neurotransmitter and hormone that affects learning, memory, and happiness. It’s made from an essential amino acid called tryptophan that can only be found in food. A deficiency in the amino acids that produce serotonin can lead to anxiety, depression, and issues with sleep and digestion, among other things. For this reason, eating enough protein not only impacts your physical health but also your mental wellbeing.

Protein-Rich Foods to Incorporate Into Your Diet

If you need to up your protein intake, there are plenty of accessible — and delicious — options. Of course, always consult your doctor before making any lifestyle changes.

• Eggs

• Almonds

• Chicken breast

• Milk

• Lentils

• Fish

• Peanut butter

• Greek yogurt 

• Cottage cheese

• Quinoa

• Firm tofu

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