Scrolling past wellness clips is easy until one line makes you stop. Sound familiar? In a recent viral excerpt, Spanish longevity doctor José Viña says that “40% of people over 65 in Europe” have a protein deficiency and argues that aging bodies often need more protein, not less.
The message lands because it matches what many older adults feel. Appetite can dip, cooking can feel harder, and protein can disappear from the plate, especially at breakfast. A modest, consistent bump across meals can help protect muscle over time.
A protein warning goes viral
Viña made the comment on the podcast “Tus amigas las hormonas,” and host Isabel Viña shared a short clip on TikTok. He points to a Mediterranean-style eating pattern and says adding a protein supplement can be a practical fix for some people.
The tricky part is the word “deficiency.” In nutrition research, the more common issue is inadequate intake, meaning you are regularly below a recommended target, not a severe medical deficiency. When researchers apply higher older-adult cutoffs, the shortfall looks big, with a PROMISS consortium meta-analysis estimating 46.7% below 1.0 grams per kilogram per day (about 0.45 grams per pound) and 70.8% below 1.2 grams per kilogram (about 0.54 grams per pound).
National data can look different depending on the reference used. Belgium’s 2022 to 2023 food consumption survey reports that about 20% of adults 65 and older do not meet the reference level for protein per kilogram of body weight, even though average grams per day appear reasonable.
Why protein needs rise with age
Aging muscle can become less responsive to a given “dose” of protein, a phenomenon researchers call anabolic resistance. Add lower appetite, dental problems, trouble shopping, or medications that affect taste, and it is not hard to see how older adults can drift into a protein gap.
This is not about bodybuilding. Muscle is the body’s “reserve tank” for mobility, balance, and recovery, and low protein intake is linked with frailty, disability, and loss of independence in older age.
The good news is that exercise still helps the body use protein effectively. ESPEN’s Expert Group recommends daily activity when possible and suggests resistance training, since strength work and adequate protein tend to reinforce each other.
How much is “enough” in pounds and plates
For most adults, the general Recommended Dietary Allowance is 0.8 grams of protein per kilogram per day, which is about 0.36 grams per pound. For a 150-pound adult, that is roughly 54 grams of protein per day.
Several expert groups suggest higher targets after 65. The European Commission’s Knowledge for Policy summary lists an estimated adequate intake of 1.0 gram per kilogram per day for adults 65 and older (about 0.45 grams per pound), and ESPEN’s practical guideline says older adults should get at least 1.0 gram per kilogram per day.
Put into everyday math, a 150-pound older adult would land around 68 grams per day at 1.0 gram per kilogram and about 82 grams per day at 1.2 grams per kilogram. If you have chronic kidney disease or another condition where protein needs can change, use these ranges as a conversation starter with your clinician, not a self-prescribed rule.
Mediterranean eating with a protein upgrade
Viña’s Mediterranean advice is less about a single “miracle food” and more about a pattern. It tends to be rich in vegetables, fruits, legumes, whole grains, olive oil, nuts, and fish, and it can include dairy, eggs, and poultry to raise protein without relying on processed meats.
In practical terms, you can boost protein while keeping the Mediterranean feel. Think Greek yogurt or eggs at breakfast, beans or lentils in soups and salads, and fish, tofu, or chicken at dinner. Canned legumes and frozen seafood can do a lot of the heavy lifting.
A 2025 review suggests that higher adherence to a Mediterranean diet, especially alongside physical activity, may support better physical function and could help delay sarcopenia and frailty, although the evidence quality is described as low to moderate.
When a supplement makes sense
Protein shakes and powders can help, but they are tools, not a shortcut. They may be most useful when appetite is low, chewing is difficult, or meal prep is inconsistent, which is common during illness recovery or periods of stress.
Guidelines emphasize starting with food strategies like counseling, food modification, and meal support, then adding oral nutrition supplements when regular intake is not enough. If you choose a product, check the protein per serving and keep an eye on added sugar, since some “healthy” shakes are closer to dessert.
Also, “more” is not always better. If you have diabetes, kidney disease, or take multiple medications, it is wise to run a supplement plan past your healthcare team, especially if it would push you toward very high daily protein.
The easiest self-check
Curious where you stand. Track one typical day and ask a simple question at each meal, where is the protein. A study of adults 65 and older with type 2 diabetes found that breakfast protein was especially low, and no one reached the suggested per-meal target at breakfast.
A practical target discussed in the research is about 25 to 30 grams of protein at main meals. It is not perfection, it is consistency, and breakfast is often the easiest place to make a quick upgrade.
If you are losing weight without trying, feeling weaker, or struggling to eat after a hospitalization, ask about malnutrition screening at your next visit. ESPEN guidance highlights routine screening in older adults because catching low intake early is far easier than rebuilding strength later.
The official guideline was published on Nutrición Hospitalaria.
