7 Best Protein Powders for Seniors & Elderly (2023 Updated)

Elderly people need more protein because the body becomes less effective at absorbing protein as it ages. This may often lead to muscle wasting and bone density issues.

While exercise continues to be a key method for maintaining muscle mass and function as we grow older, protein intake is a significant way to address sarcopenia [6].

Many things in our bodies slow down as we grow older, and one thing seniors need to be aware of is that their digestion may not be as effective [7].

I did find one particularly interesting study that revealed a lot more details about how the human body becomes less effective when it comes to absorbing many nutritionally important substances, including protein shakes [8]. You can opt for a recommended casein protein powder as it's slow-digesting, allowing you to have a better quality of life [9].

As humans age, the body goes through a very natural process, which results in some level of muscle mass loss [10]. This may lead to diminished muscles and other health issues, but there are plenty of things you could do to counteract it through the best protein shakes for muscle gains.

More regular forms of exercise may help to keep your muscles active enough to trigger repair and regeneration.

But in order to keep the muscles healthy, seniors have to ensure they are getting the full range of amino acids. It’s as important for seniors as it is for bodybuilders trying to build up strength and lean muscle mass.

Due to the lower rate of protein absorption, seniors may also find that it contributes to reduced bone health. One study, in particular, found that seniors may need considerably more protein to avoid loss of bone strength [11]. Sometimes, the easiest way to meet the demand is through protein powders and dietary supplements.

As protein powders may also help with weight loss in the seniors and elderly population, this may also reduce the amount of strain on bones and joints [12].

As my dietitian said to me, the benefits of taking more protein on a day to day basis may be significant enough to provide quite an improvement in overall health, especially for seniors.

But are all supplements suitable?

Optimal protein works out to be about 15 to 25 percent of your daily calories, over a day, including 20 to 30 grams per meal and 12 to 15 grams per snack.
- Kim Hayes, Health Writer

Amino acids are the building blocks of proteins, and the essential ones have to be taken in through your food as the body cannot produce them. Without these, your muscles will not have all the macronutrients necessary to repair and build up strength. The lack of essential amino acids as you get older may lead to loss in muscle mass [13].

That’s why I generally recommend that seniors opt for whey protein concentrate, as it may provide the broadest range of essential amino acids in the right concentration.

Even before you get to an elderly age, vitamins are an essential part of your health. But as you grow older, it may take your body more time to absorb vitamins, so you may want to consider getting a regular boost through the best protein powder [14]. Otherwise, your body might deteriorate faster, making you look disheveled and older than your current age.

The most crucial mineral for seniors is calcium, as bones are heavily reliant on it. But as you get older, your bones become less effective at processing calcium, so you may need to ensure that your protein intake is increased [15].

Some of the protein powders above contain added calcium, which may help older adults to retain bone density over time.

Every gram of protein has about 4 calories. But many protein powders also contain fillers and carbs like sugar. These then significantly add to the number of calories, which may have a negative effect on blood sugar levels and possibly lead to weight gain.

These negative results could lead to serious issues for the elderly, especially those with blood pressure and other cardiovascular issues, as well as diabetics looking to gain muscle mass.

One advantage of pure protein powders is that they don’t contain any fat. But saturated fat has to be removed in the manufacturing process, and many companies tend to skip this step.

Many study results have shown the direct impact of increased protein intake on lean muscle mass and bone density of the older population.

With reduced strength and mobility being a concern for many seniors, it’s important to get the right combination of nutrition and physical exercise, such as resistance training and strength training.

Based on my research and work with my dietitian, I recommend trying out Transparent Labs.

It delivers a high dose of whey protein while reducing calories from carbs practically to zero. Many of my older clients reported it helps with planning meals to avoid messing up a diet, and none of them had any digestive issues. Consider food sources rich in dietary fiber, iron, zinc, vitamin C, and vitamin D.