Here’s how experts say the nutrient can protect brain health.
CHARLOTTE, N.C. — As people age and look for ways to stay healthy, one nutrient is getting extra attention: protein. From restaurant menus to grocery store shelves, more food options are offering a boost of protein to help consumers reach their daily goals.
According to Harvard Medical School, adults who don’t engage in regular strength training can lose four to six pounds of muscle per decade. That loss can affect not only strength but also overall health — leading many experts to ask whether older adults should increase their protein intake.
A study published in the Journal of Nutrition, Health and Aging found that among 12,000 adults aged 51 and older, 46% did not meet daily protein recommendations.
“Protein is one of the macronutrients that we need to maintain muscle,” Dr. Sandra Darling, a physician with the Cleveland Clinic, said. “There’s research showing that when people consume an adequate amount of protein as we age, it can actually protect our brain health and slow cognitive decline that occurs naturally as we age.”
Protein can be found in a variety of foods, including meat, cheese, eggs, beans and seeds. The recommended dietary allowance for protein is 0.36 grams per pound of body weight. For someone who weighs 165 pounds, that’s about 60 grams of protein a day.
“It’s better for our health and maintaining muscle mass to actually divide up that total protein among three meals per day,” Darling said.
While protein powders and bars can help supplement the diet, Darling recommends getting most protein from whole foods.
Contact Meghan Bragg at mbragg@wcnc.com and follow her on Facebook, X and Instagram.
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