Protein and Healthy Aging
A recent study published in the American Journal of Clinical Nutrition highlights the significance of protein intake in preserving the health of older adults. This is particularly important for middle-aged and older females, who are more prone to experiencing muscle decline after menopause. Keep reading to discover the crucial role of protein as we age.
How Does Protein Support Healthy Aging?
Protein plays a crucial role in both the cognitive and physiological functions of the brain. Neurotransmitters such as serotonin and dopamine, important for regulating mood, focus, memory, and cognition, are synthesized from amino acids. Proteins serve as essential building blocks for our brain cells, providing structural integrity to cellular membranes.
Antioxidant proteins contribute to brain health by defending against oxidative stress and inflammation, both of which are linked to cognitive decline.
How Much Protein Do You Need?
The USDA’s Dietary Guidelines for Americans advise older adults to consume 20% to 30% of their daily calories from protein. For an individual on a 2000 calorie diet, the target is about 100 to 150 grams of protein per day. Typically, most adults require about 1.0 to 1.2 grams of protein per kilogram of body weight.
Although protein needs don’t increase with age, the relative importance of protein in the diet tends to become more significant for older adults. This shift occurs because their overall caloric requirements decrease, causing protein to constitute a larger proportion of their total dietary intake.
Can You Eat Too Much Protein?
Consuming too much protein can put significant strain on our kidneys. Urea, a byproduct of protein metabolism, is eliminated through urine. When its accumulation surpasses a certain threshold, our kidneys may struggle to manage it efficiently, potentially leading to severe dehydration or lasting kidney damage.
High-protein diets may trigger digestive problems such as constipation. It’s crucial to balance increased protein intake with sufficient fiber and fluids to support healthy digestion. Consuming more than 2.0 grams per kilogram of body weight offers no added benefits and can even pose risks to our health.
What are Good Sources of Protein?
Both plant-based and animal-based proteins are valuable for meeting our daily dietary requirements. Animal sources such as chicken or beef provide approximately 7 grams of protein per ounce, making them a great source of concentrated protein. Keep in mind that animal-based proteins also contain elevated levels of unhealthy fats and sodium. Therefore, it’s essential to broaden your protein choices to encompass plant-based options like beans, lentils, nuts, and soy products, ensuring a well-rounded and balanced intake.
Key Takeaways
- Prioritize consuming 1.0 to 1.2 grams of protein per kilogram of body weight per day to support optimal cognitive and physiological functions of the brain.
- For the general public, there is minimal need to exceed 2.0 grams per kilogram per day (or more than 180 grams if consuming around 2000 calories per day).
- Aim for a diverse range of protein sources, including both plant and animal-based options, to fulfill various nutritional needs such as fiber, vitamins, and minerals.
- Ardisson Korat AV, Shea MK, Jacques PF, et al. Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses’ Health Study cohort. The American Journal of Clinical Nutrition. 2024;119(2):271-282. doi:10.1016/j.ajcnut.2023.11.010
