{"id":27021,"date":"2026-05-03T08:39:00","date_gmt":"2026-05-03T13:39:00","guid":{"rendered":"https:\/\/okdiario.com\/metabolic\/en\/?p=27021"},"modified":"2026-05-03T07:48:02","modified_gmt":"2026-05-03T12:48:02","slug":"a-leading-researcher-on-longevity-warns-four-out-of-ten-older-adults-arent-getting-enough-protein-which-is-accelerating-their-aging","status":"publish","type":"post","link":"https:\/\/okdiario.com\/metabolic\/en\/health\/a-leading-researcher-on-longevity-warns-four-out-of-ten-older-adults-arent-getting-enough-protein-which-is-accelerating-their-aging-27021\/","title":{"rendered":"A leading researcher on longevity warns: \u201cFour out of ten older adults aren’t getting enough protein, which is accelerating their aging\u201d"},"content":{"rendered":"\n

Scrolling past wellness clips is easy until one line makes you stop. Sound familiar? In a recent viral excerpt, Spanish longevity doctor Jos\u00e9 Vi\u00f1a<\/a> says that \u201c40% of people over 65 in Europe\u201d have a protein deficiency and argues that aging bodies often need more protein, not less.<\/p>\n\n\n\n

The message lands because it matches what many older adults feel. Appetite can dip, cooking can feel harder, and protein<\/a> can disappear from the plate, especially at breakfast. A modest, consistent bump across meals can help protect muscle over time.<\/p>\n\n\n\n

A protein warning goes viral<\/h2>\n\n\n\n

Vi\u00f1a made the comment on the podcast \u201cTus amigas las hormonas,\u201d and host Isabel Vi\u00f1a 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.<\/p>\n\n\n\n

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Read More: Heart surgeon Jeremy London: \u201cWalking doesn\u2019t strengthen bones, and women in their 40s and 50s should be especially aware of this\u201d<\/a><\/h3>\n<\/div>\n<\/div><\/div>\n<\/div>\n\n\n\n

The tricky part is the word \u201cdeficiency<\/a>.\u201d 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<\/a> 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).<\/p>\n\n\n\n

National data can look different depending on the reference used. Belgium\u2019s 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.<\/p>\n\n\n\n

Why protein needs rise with age<\/h2>\n\n\n\n

Aging muscle can become less responsive to a given \u201cdose\u201d of protein, a phenomenon researchers call anabolic resistance<\/a>. 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.<\/p>\n\n\n\n

This is not about bodybuilding. Muscle is the body\u2019s \u201creserve tank\u201d for mobility, balance<\/a>, and recovery, and low protein intake is linked with frailty, disability, and loss of independence in older age.<\/p>\n\n\n\n

The good news is that exercise still helps the body use protein effectively. ESPEN\u2019s Expert Group<\/a> recommends daily activity when possible and suggests resistance training, since strength work and adequate protein tend to reinforce each other.<\/p>\n\n\n\n

How much is \u201cenough\u201d in pounds and plates<\/h2>\n\n\n\n

For most adults, the general Recommended Dietary Allowance<\/a> 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.<\/p>\n\n\n\n

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Read More: The surprising side effect of intermittent fasting that no one has told you about\u2026 could be slowing down your hair growth and possibly damaging your hair follicles<\/a><\/h3>\n<\/div>\n<\/div><\/div>\n<\/div>\n\n\n\n

Several expert groups suggest higher targets after 65. The European Commission\u2019s Knowledge for Policy<\/a> 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\u2019s practical guideline says older adults should get at least 1.0 gram per kilogram per day.<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

Mediterranean eating with a protein upgrade<\/h2>\n\n\n\n

Vi\u00f1a\u2019s Mediterranean advice is less about a single \u201cmiracle food\u201d 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.<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

A 2025 review<\/a> 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.<\/p>\n\n\n\n

When a supplement makes sense<\/h2>\n\n\n\n

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.<\/p>\n\n\n\n

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Read More: Over 50 and want to build muscle? Experts say the answer is in these 4 super simple at-home exercises<\/a><\/h3>\n<\/div>\n<\/div><\/div>\n<\/div>\n\n\n\n

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 \u201chealthy\u201d shakes are closer to dessert.<\/p>\n\n\n\n

Also, \u201cmore\u201d 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.<\/p>\n\n\n\n

The easiest self-check<\/h2>\n\n\n\n

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<\/a> found that breakfast protein was especially low, and no one reached the suggested per-meal target at breakfast.<\/p>\n\n\n\n

A practical target discussed in the research is about 25 to 30 grams of protein<\/a> at main meals. It is not perfection, it is consistency, and breakfast is often the easiest place to make a quick upgrade.<\/p>\n\n\n\n

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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<\/a>.<\/p>\n\n\n\n

The official guideline was published on Nutrici\u00f3n Hospitalaria<\/em><\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Scrolling past wellness clips is easy until one line makes you stop. Sound familiar? In a recent viral excerpt, Spanish … <\/p>\n

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