Protein intake becomes critical for aging adults and menopause management

Recent nutritional research and expert guidance highlight the critical importance of protein intake for aging populations, particularly during menopause and in older adulthood.

During menopause, declining estrogen levels shift fat storage toward abdominal visceral fat and accelerate the loss of muscle mass. This decline in muscle reduces the resting metabolic rate by approximately 2–4%, making weight management more difficult. Experts recommend consuming 20–30g of protein per meal to counter anabolic resistance and preserve muscle, alongside 25–30g of daily fiber to stabilize blood sugar.

A study of older adults aged 72 to 80 found that protein intake often falls below the recommended dietary allowance (RDA). While the deficiency was most pronounced in vegans (83%), it also affected 40% of vegetarians and 25% of omnivores. The findings suggest that inadequate protein consumption is a widespread issue among older adults, regardless of whether they follow plant-based or omnivorous diets.