Adults above 40 may need more protein than standard guidelines, says longevity expert

As people cross the age of 40, their body’s nutritional needs begin to shift—especially when it comes to protein. While traditional guidelines recommend about 0.8 grams of protein per kilogram of body weight, experts now suggest that this may not be enough to support healthy ageing.

According to Dr Vassily Eliopoulos, a longevity specialist, adults over 40 may benefit from increasing their intake to 1.2–1.6 grams per kilogram to maintain strength, metabolism, and overall health.

💪 Why protein needs increase after 40

As the body ages, several physiological changes occur:

• Slower muscle repair and growth
• Reduced metabolic rate
• Decline in hormone production
• Increased risk of nutrient deficiencies

These changes make adequate protein intake more important than ever.

⚠️ Risk of muscle loss (Sarcopenia)

One of the biggest concerns is Sarcopenia—the gradual loss of muscle mass and strength.

Without enough protein:

• Muscle mass declines faster
• Energy levels drop
• Physical strength weakens
• Risk of falls and injuries increases

Maintaining muscle is critical not just for mobility, but also for long-term independence and quality of life.

🧠 Protein does more than build muscle

Protein plays a vital role in several essential body functions:

• Supports the immune system
• Helps in hormone production
• Aids in tissue repair
• Improves satiety, helping with weight management

Despite this, many diets tend to be higher in carbohydrates and fats, with insufficient protein intake.

🍽️ Importance of spreading protein intake

Experts recommend distributing protein intake evenly across meals rather than consuming it all at once.

Smart protein habits:

• Include protein in every meal
• Avoid relying on a single high-protein meal
• Combine plant and animal protein sources

This helps improve absorption and ensures a steady supply of amino acids throughout the day.

🥗 Best protein sources to include

A balanced diet can include:

• Eggs
• Dairy products (milk, yogurt, paneer)
• Lean meats and fish
• Legumes (lentils, chickpeas)
• Nuts and seeds

Mixing different sources ensures a broader range of nutrients.

⚖️ A personalised approach matters

Protein needs vary depending on:

• Physical activity levels
• Existing health conditions
• Body composition goals

Consulting a doctor or nutritionist can help determine the right intake for your specific needs.

🌿 The bigger picture: Healthy ageing

Adequate protein intake is a key pillar of healthy ageing. Combined with regular exercise—especially strength training—it can:

• Preserve muscle mass
• Improve metabolism
• Support long-term mobility

🧾 Final takeaway

Relying on outdated protein recommendations may not be enough after 40. Increasing intake thoughtfully and consistently can help maintain strength, energy, and overall well-being.