Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Protein is scientifically validated as an important nutrient for supporting healthy aging and potentially preventing age-related decline. As people age, they naturally experience a loss of muscle mass and strength—a condition known as sarcopenia. Multiple clinical studies have shown that adequate dietary protein intake can help mitigate muscle loss, preserve physical function, and improve recovery from illness or injury in older adults. For example, randomized controlled trials have demonstrated that increasing protein intake, especially when combined with resistance exercise, promotes muscle protein synthesis and helps maintain lean body mass in the elderly.

Furthermore, protein has been shown to support immune function, bone health, and metabolic regulation, all of which are relevant to healthy aging. Expert groups such as the European Society for Clinical Nutrition and Metabolism (ESPEN) and the PROT-AGE Study Group recommend higher protein intakes (1.0–1.2 grams per kilogram of body weight per day) for older adults compared to younger adults to help prevent sarcopenia and frailty.

While protein is not a "fountain of youth," there is robust scientific evidence that adequate dietary protein contributes to healthier aging by maintaining muscle mass and function. The evidence base is strong, particularly for muscle health, though protein should be consumed as part of a balanced diet and healthy lifestyle for optimal results.

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