According to the Dietary Guidelines for Americans, adults may need about 1,2-1,6 g of protein per kg of body weight daily, higher than the previous recommendation of 0,8 g/kg. However, actual needs depend on age, activity level, and health status. Most people can meet their protein needs through foods such as eggs, dairy, fish, meat, legumes, tofu, and nuts.

As people age, protein becomes more important for maintaining strength, activity, and independence. Occasionally consuming insufficient protein may not cause significant effects, but consistently low intake can lead to consequences over time.

Faster muscle loss

Muscle mass naturally declines with age, a process that can begin around age 30 and become more pronounced after age 60. Insufficient protein intake or a sedentary lifestyle can accelerate this muscle loss.

As people age, the body also utilizes protein less efficiently than in youth. Therefore, older adults may need more protein to maintain and repair muscle. Protein is also more effective when combined with strength training, such as lifting weights, using resistance bands, or bodyweight exercises.

Eggs are rich in protein, supporting muscle building. Photo: Bao Bao

Daily activities can become challenging

As muscle mass decreases, strength can also decline. Familiar activities such as carrying groceries, climbing stairs, or standing up from a chair may become more difficult. However, mobility also depends on age, physical activity level, and health status, so these changes do not necessarily mean a person is protein deficient.

Increased risk of falls and fractures

Loss of muscle strength makes it harder for the body to react and maintain balance when stumbling or losing equilibrium, which can increase the risk of falls. Protein also contributes to maintaining bone health. Collagen, a type of protein, provides structure and flexibility to bones. Ensuring adequate protein can help slow bone loss and reduce the risk of hip fractures, especially when combined with nutrients like calcium and vitamin D.

Therefore, sufficient protein intake is part of a diet that supports musculoskeletal health in older age, but it is not the only factor determining the risk of falls or fractures.

Slower recovery after illness or injury

The body needs protein to build and repair tissues. This need can increase when recovering from injury, surgery, or wounds. If protein intake is insufficient, the body may produce less collagen. Collagen helps wounds close and strengthens new tissue. Thus, protein deficiency can prolong the healing process.

Protein also supports the immune system. Consuming too little protein over an extended period can impair immune response, making it harder for the body to fight infections or recover from illness.

Thinner hair, skin changes

Protein is essential for the body to produce keratin and collagen, key components for hair and skin. Prolonged protein deficiency can lead to thinning hair or increased hair loss. Severe deficiency in both protein and energy can also result in dry, thin, or easily damaged skin.

However, hair loss and skin changes have many different causes and are not always due to protein deficiency. Individuals experiencing these symptoms should undergo a comprehensive evaluation to determine the cause.

Bao Bao (Compiled)