
After age 30, the body naturally begins to lose muscle — as much as 3–8% per decade. This process, called sarcopenia, accelerates with age and can lead to frailty, loss of independence, and higher risk of disease.

But one nutrient has consistently been shown to slow this decline: [<span className="text-emerald-400 hover:text-emerald-300">protein</span>](/nutrients/protein).

## Protein: Your Anti-Aging Fuel

Protein isn't just about building muscle in the gym. It's your body's anti-aging fuel.

Low intake speeds up muscle loss and frailty.

Adults who consume higher protein preserve up to 40% more muscle mass as they age.

Yet, most people aren't eating nearly enough.

## The Problem: Most People Undereat Protein

The current Recommended Dietary Allowance (RDA) is 0.8 g of protein per kilogram of body weight per day. That's only 56 g for a 70 kg adult.

But here's the catch: the RDA is set at the minimum required to prevent deficiency — it's not designed to help you thrive.

## The Solution: Higher Protein for Muscle Preservation

Research shows that to preserve muscle mass and strength, adults need closer to 1.2–1.6 g/kg/day. For a 70 kg adult, that's between 84–112 g daily.

And protein isn't just for muscles. It provides the [<span className="text-emerald-400 hover:text-emerald-300">amino acids</span>](/nutrients/essential-amino-acids) that your brain uses to produce serotonin and dopamine, the neurotransmitters that regulate mood and energy. Low protein intake has been linked to higher rates of depression and fatigue.

## Best Protein Sources

Not all proteins are equal. To get all 9 essential amino acids your body can't make on its own, prioritize high-quality protein sources such as:

**Chicken breast** → 46 g per 150 g

**Turkey breast** → 45 g per 150 g

**Grass-fed steak** → 45 g per 150 g

**Salmon** → 40 g per 150 g

**Shrimp** → 34 g per 150 g

**Tuna** → 33 g per 150 g

**Greek yogurt** → 26 g per cup

## Track Your Protein

Most people underestimate how much protein they're eating. To make sure you're getting enough, you can track your intake with Microgram, a nutrient tracker that not only monitors protein but also covers macros, vitamins, and minerals.

## The Bottom Line

After age 30, muscle loss is inevitable — but not irreversible. By prioritizing protein and hitting the right daily target, you can protect your muscle, strength, and independence well into old age. And as a bonus, protein supports your brain and mood, making it a true anti-aging nutrient.

## References

- Beaudart C, et al. Protein Source and Muscle Health in Older Adults: A Literature Review. *Nutrients*. 2021. [https://pubmed.ncbi.nlm.nih.gov/34066854/](https://pubmed.ncbi.nlm.nih.gov/34066854/)
- Wang Y, et al. Dietary nutrient deficiencies and risk of depression in adults: An umbrella review of meta-analyses. *Front Nutr*. 2023. [https://pubmed.ncbi.nlm.nih.gov/36943748/](https://pubmed.ncbi.nlm.nih.gov/36943748/)
- Harvard Health Publishing, Harvard Medical School. How much protein do you need every day? 2023. [https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-202308162967](https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-202308162967)
- Houston DK, et al. Health, Aging, and Body Composition (Health ABC) Study — Ground-Breaking Science for 25 Years and Counting. *J Gerontol A Biol Sci Med Sci*. 2023. [https://pubmed.ncbi.nlm.nih.gov/36689372/](https://pubmed.ncbi.nlm.nih.gov/36689372/)
- Paddon-Jones D, et al. Protecting muscle mass and function in older adults during bed rest. *Am J Clin Nutr*. 2010. [https://pubmed.ncbi.nlm.nih.gov/20534741/](https://pubmed.ncbi.nlm.nih.gov/20534741/)


Why Protein is the Key Nutrient for Healthy Aging

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