Seniors Need More (Protein)

 

A 2019 study published in The American Journal of Clinical Nutrition concluded that nearly half of older adults are consuming less protein than the National Academy of Medicine recommends. And that recommendation may be too low for them to begin with. The Recommended Daily Allowance for protein is 0.36g per pound of body weight. That would be about 65g for a person who weighs 180 pounds. But older adults consuming that much may still be falling short of what they need, and most are not getting that much anyway. There are a number of reasons for this.

As we age, our bodies simply process protein less efficiently, so we may need more to get the same benefit. Another factor is chronic cellular inflammation, which many older people suffer from, or chronic diseases, which raise protein requirements. Some medications can also increase your protein needs. Nearly 90% of adults over age 65 are taking at least one prescription medication, and more than half are taking at least four. Finally, many seniors simply do not eat as much as they used to, or as well.

Due to all of these factors, current research supports increasing the RDA of protein for seniors from 0.36 to 0.50 grams per pound of body weight. If you exercise regularly (and you should be) 0.55g per pound would be better. That means our 180 pound senior who is meeting the current guideline is falling 25g to 35g short each day. If you suffer from chronic illness such as diabetes, coronary disease or autoimmune diseases the RDA increases to 0.68 grams per pound - nearly 90% more than the current RDA.

Meat, poultry, seafood and dairy are all excellent sources of protein, and plant sources such as beans, nuts and whole grains also contain significant amounts. Animal sources are "complete" proteins - meaning that they supply all nine of the essential amino acids that the body must obtain through food. With a few exceptions (soy, quinoa) plant sources are not complete so you need to consume a variety of different foods to get all nine.

What about supplementing your protein intake with protein-based drinks and powders? It is always best to meet your dietary needs by eating whole foods but these supplements can be very helpful in closing the gap between what you get from your diet and what your body requires. These come from plant sources however so they are usually not "complete". They may also contain additives for flavor and preservation as well as a lot of added sugar. So read the ingredient list and choose wisely.