As we age, our nutritional needs evolve; one of the most important nutrients for maintaining health and vitality in older adulthood is protein. While many people associate protein with building muscle in younger years, it’s equally important later in life, playing a role in preserving strength, supporting immunity, and promoting recovery. Yet, many older adults and seniors fall short of meeting their daily protein needs, highlighting a growing need for solutions like protein drinks for elderly adults. Learn why protein is so essential for seniors, how much is needed, and practical ways to make protein a consistent part of everyday meals.
Why Does Protein Matter More as We Age?
As people age, their bodies become less efficient at processing protein, which means older adults need more protein to maintain the same muscle mass and function as when they were younger. While teens and children need adequate protein for growth and development, older adults require more protein per pound of body weight to maintain muscle and physical function.
The overall decline of muscle mass in older adults is known as sarcopenia. It affects nearly 50% of adults older than 80 years old and can lead to frailty and loss of independence. One study indicated that elderly adults who did not consume enough protein were almost twice as likely to have difficulty walking or climbing stairs.
To combat this age-related muscle loss, you’ll need to engage in some form of strength training to build more muscle mass, which requires an increase in dietary protein intake.
Benefits of Protein for Older Adults
As life expectancy continues to rise and adults are regularly living longer than 100 years, older adults should consider what they’re eating. Nutrition can contribute to optimal health outcomes, quality of life, and physical independence in elderly adults.
Several studies have identified protein as being a key nutrient for older adults, and intake greater than recommended amounts may help to prevent sarcopenia and improve:
- Muscle and bone health
- Tissue repair and wound healing
- Energy balance
- Weight management
- Regulation of the immune system
- Cardiovascular function
- Overall quality of life for older people
Protein for Seniors: Recommended Intake
The amount of protein that you should take in each day depends on factors like your age, weight, and activity level. But what does that mean for seniors?
The standard for protein intake is the Recommended Dietary Allowance, or RDA, which says that for every kilogram (2.2 pounds) of body weight, an older adult should consume 0.8 grams of protein per day. For someone who weighs 165 pounds, this means that they should consume 60 grams of protein per day.
However, when the RDA was established, older adults were frequently excluded from studies, which means that the RDA may not accurately reflect the health needs of the older population.
A more recent study in 2013 recommended that healthy older adults consume 1 to 1.2 grams of protein per kilogram of body weight. For someone who weighs 165 pounds, that means they should consume 75 to 90 grams of protein in a day. For those with difficulty eating larger meals, high-quality protein for seniors in supplement form may help to fill the gap.
Sources of Protein for Seniors
The National Resource Center on Nutrition & Aging has compiled a list of high protein foods that may be particularly useful for seniors who are looking to add more protein to their diets. Some excellent sources of protein include:
| Food Source | Amount per Serving | Grams of Protein per Serving |
| Beef | 3 ounces | 24 |
| Salmon | 3 ounces | 22 |
| Lentils (Cooked) | 1 cup | 17 |
| Almonds | 0.3 cup | 10 |
| Homemade bone broth | 1 cup | 8-10 |
| Egg | 1 large | 6 |
| Oatmeal (Cooked) | 1 cup | 5 |
| Spinach (Cooked) | 1 cup | 5 |
| Avocado | 0.5 cup | 2 |
| Apricot | 1 cup | 2 |
While whole foods are ideal, many seniors find it easier to meet their elderly protein needs through supplements, especially when dealing with chewing or appetite challenges.
Why Don’t Seniors Get Enough Protein?
Research has suggested that up to one-third of elderly adults don’t get the protein they need. This may be due to:
- Reduced appetite
- Dental issues
- Impaired taste
- Limited financial resources
- Problems swallowing
These issues, when combined with a tendency for adults over 80 to be more sedentary, can increase the risk of sarcopenia.
Supplements, Protein Drinks & Protein Powder for Seniors
While the best source of protein for older adults is through diet and whole foods, some seniors may benefit from supplementation. Thankfully, there are lots of options available:
- Collagen Powder.
Collagen is the most abundant protein in the human body and decreases with age. Collagen supplements are produced by extracting collagen proteins from animal tissue like beef, chicken, and fish; they support the health of your skin, hair, nails, joints, muscles, bones and ligaments. Each serving of Vital Proteins® Collagen Peptides contains 18 grams of protein per serving. This unflavored collagen powder is sugar-free and dissolves in hot and cold liquids and can be added to coffee, smoothies, oatmeal, and nighttime tea. - Protein Powder.
These nutritional supplements can increase your protein intake and are especially helpful for those who can’t meet protein requirements through diet alone, like seniors. These powders come in a range of delicious flavors, and some are even vegetarian- and allergy-friendly. - Protein Drinks.
Protein drinks for elderly adults can be a great way to maintain muscle mass and overall health. These drinks typically include at least 20 grams of protein, as well as additional vitamins and minerals that help seniors meet their nutritional needs. These pre-made drinks are convenient solutions for people with limited mobility or appetite. Check out our Vital Proteins® Chocolate Collagen & Protein Shake!
Seniors should talk to a healthcare provider before starting any supplements, in order to determine their specific nutritional needs.
As we age, our bodies require more targeted nutrition, and protein is at the center of it. Whether through balanced meals, protein drinks for elderly adults, or convenient protein powder for seniors, meeting daily elderly protein needs is essential to staying active, strong, and independent. Exploring options like the best protein drink for elderly individuals or the best collagen for seniors can make a noticeable difference in quality of life. With the right knowledge and tools, seniors can embrace healthier aging.
Sources:
https://www.health.harvard.edu/staying-healthy/muscle-loss-and-protein-needs-in-older-adults
https://pubmed.ncbi.nlm.nih.gov/15640517/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4924200/
https://longevity.stanford.edu/lifestyle/2024/01/23/protein-needs-for-adults-50/
https://kffhealthnews.org/news/why-older-adults-should-eat-more-protein-and-not-overdo-protein-shakes/
https://acl.gov/sites/default/files/nutrition/Nutrition-Needs_Protein_FINAL-2.18.20_508.pdf