Protein for Older Adults and Vegetarian or Vegan Diets

Overview

Two groups often ask whether the usual protein advice fits them: older adults, and people who eat little or no animal food. This page reports what expert groups and studies say, with the population and country for each number. It is information, not a personal prescription. For basics see Protein: What It Does; for the Wellness view of muscle loss see Strength Training and Protein for Older Adults.

Evidence labels: evidence in adequately nourished people (trials in healthy people), mixed (studies disagree), insufficient evidence.

Older adults: what groups report

These are group positions and they differ. EFSA concluded that data were insufficient to set a specific requirement for older adults. [3] PROT-AGE adds that protein quality, timing and other supplements may matter but evidence is not yet enough for specific recommendations. [1]

ESPEN also says all older people should do daily physical activity or exercise, as protein works best alongside it. [2] A meta-analysis of 74 trials in healthy adults found that in people 65 and older, the gain in lean mass was significant at 1.2 to 1.59 g per kg a day when combined with resistance exercise. [5] A network meta-analysis of 78 trials in middle-aged and older people doing resistance training ranked whey highest of six protein sources for muscle mass. [6] The 74-trial meta-analysis lists honoraria to one of its authors from a US dairy body. [5]

Kidney disease is an exception

PROT-AGE notes older people with severe kidney disease (eGFR below 30, not on dialysis) may need to limit protein. [1] The NIDDK says some people with chronic kidney disease may need moderate protein, but too little can cause malnutrition, so work with a dietitian. [7]

Vegetarian and vegan diets

A 2019 review concluded legumes, nuts and seeds can give full protein adequacy in adults on vegetarian or vegan diets, and that worry about amino acid deficiency has been overstated. [8] It calls older adults a more complex case. [8] MedlinePlus says you do not need to eat animal products to get all the protein you need, and that the adequacy of the whole day's diet matters more than pairing proteins at one meal. [9][10] The NHS says a well-planned vegan diet can supply all the nutrients you need, while poor planning can miss nutrients such as calcium, iron, vitamin B12, iodine and selenium. [11]

For muscle, a trial in 38 young men (19 vegans and 19 omnivores) given about 1.6 g per kg a day, using soy or whey supplements, found no difference in muscle or strength gains after 12 weeks of training. [12] A meta-analysis of 16 trials found overall no difference between animal and plant protein in strength or absolute lean mass, but animal protein tended to favor lean mass in people under 50. [13] Plant powders are covered in Plant Protein Powders.

Practical cautions

Appetite may fall with age. The British Heart Foundation says protein products may help people with poor appetite or difficulty chewing, but to check with a doctor first. [4] If you are losing weight without trying, see Appetite and Weight Loss in Older Adults.

Safety

Do not change a medical diet or prescribed medicines without your care team. See Older Adults and How Interactions Work.