Protein has become a nutritional superstar, promoted for building muscle, maintaining strength and supporting healthy aging. But emerging research suggests the story may be more complicated.
A position paper from the PROT-AGE Study Group concluded that adults over 65 generally need more protein than younger adults to help maintain muscle mass, physical function and independence. It recommends about 1.0–1.2 grams of protein per kilogram of body weight daily, with higher amounts potentially appropriate for active older adults and those dealing with illness.
On the other hand, research highlighted by Healthline suggests that moderately restricting protein—or certain amino acids—might promote healthier aging by improving metabolism and reducing inflammation and cellular damage. However, much of this evidence comes from laboratory and animal studies. Researchers have not yet demonstrated that protein restriction extends human lifespan.
So, are these findings contradictory? Not necessarily. One focuses largely on maintaining muscle and function in older adults, while the other investigates biological mechanisms that might influence longevity.
The takeaway is that there probably isn’t one ideal protein intake for everyone. Age, activity level, muscle mass and overall health all matter. For older adults especially, cutting protein simply in hopes of living longer may be premature.
By Diane Alavie, BSc. Phm.
