Protein Isn’t Just For Gym-Goers: Study Links Low Intake To Physical Decline In Older Women

Women Over 50 With Low Protein Intake Face Dramatically Higher Odds of Losing Basic Physical Independence

Getting dressed, walking to the kitchen, or simply using the bathroom. These are everyday moments most people take for granted. But for millions of older adults across Europe, those tasks are becoming increasingly difficult. A large study tracking more than 38,000 adults across 27 countries has found that eating fewer protein-rich foods may be one warning sign linked to later physical difficulties, and the odds look different depending on age and gender.

Published in the journal Nutrients, the research drew on data from the Survey of Health, Ageing and Retirement in Europe and found that older adults who reported the lowest protein intake were more likely to develop muscle weakness and physical difficulties over time. Women between the ages of 50 and 65 in that lowest group had more than double the odds of difficulty using the toilet compared to women who ate more protein-rich foods.

Men with low protein intake were more likely to show weak grip strength, a well-established early warning sign of physical decline, while women were more likely to struggle with walking, bending, reaching overhead, and grocery shopping.

Low Protein Intake and Physical Decline: A 38,000-Person Dataset

Researchers analyzed data from 38,073 adults aged 50 and older across 27 European countries. Participants were first surveyed in 2019 and 2020, then followed up in 2021 and 2022, letting researchers track whether eating habits at baseline corresponded with physical difficulties that emerged over the following two years.

Rather than tracking exact grams of food, the study asked participants how often in a typical week they ate from three food groups: dairy products like milk, cheese, or yogurt; legumes and eggs; and meat, fish, or poultry. Researchers combined those answers into a single score, and those who fell in the bottom 10% were classified as having low protein intake.

Grip strength (how hard someone can squeeze with their hand) was tested using a handheld device, with scores below specific thresholds flagging potential muscle weakness. Participants were also asked whether they had lasting difficulty with activities from walking 100 meters and climbing stairs to bathing, using the toilet, and shopping for groceries.

Low protein intake was more common among people who were not physically active, those with higher depression levels, and those who had low grip strength at follow-up. People with higher education levels were somewhat more likely to eat protein-rich foods regularly, pointing to the role of nutritional knowledge and economic access.

Men and Women Face Different Odds With Low Protein Intake

Results broke down differently by age and gender, and in some cases, the gaps were wide.

For grip strength, men were most affected. Men aged 50 to 65 with low protein intake had about 39% higher odds of weak grip strength compared to men who ate more protein. Men 66 and older showed about 35% higher odds. For women 66 and older, the increased odds were about 21%. Younger women showed no clear connection to grip strength in the data.

Walking 100 meters showed higher odds of difficulty across all four groups. For tasks like bending, kneeling, and reaching overhead, women were more likely to show difficulty, while men were not. Tasks involving raw strength, like pushing or pulling heavy furniture, were more affected in men.

Among women aged 50 to 65, those in the lowest protein intake group had more than double the odds of reporting difficulty using the toilet, the standout finding of the study. Women in that same age group also had about 65% higher odds of difficulty shopping for groceries. Older women were more concentrated at the lower end of the protein scale, and the study authors note that older European women tend to eat smaller meals and fewer protein-rich foods than men.

Why Protein Matters More as Bodies Age

Protein is what the body uses to maintain and repair muscle. As people grow older, muscles become less efficient at using the protein they consume, meaning older adults generally need more protein, not less, to hold on to their strength and mobility. Many older people eat less than recommended due to reduced appetite, dental problems, lower income, or other health conditions.

Current dietary guidelines cited in the study suggest adults under 65 should consume at least 0.8 grams of protein per kilogram of body weight per day, while those 65 and older are advised to aim for at least one gram per kilogram. Among participants, nearly 60% reported eating dairy every day, but only about 10% ate legumes or eggs daily, and just over 30% ate meat, fish, or poultry daily.

As participants aged, the link between low protein and physical difficulties grew stronger, consistent with the idea that the body’s ability to absorb protein becomes less efficient over time.

Because the study is observational, it cannot prove cause and effect. Still, a dataset of more than 38,000 people across 27 countries lends the findings considerable weight.

For aging adults in Europe and beyond, what ends up on the plate may be one piece of the puzzle when it comes to staying mobile and independent. For women especially, the years after 50 may be a window when protein intake starts to matter far more than most people realize.

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Disclaimer: This article is based on a published scientific study and is intended for informational purposes only. It is not intended as medical advice. Readers should consult a qualified healthcare provider before making changes to their diet or health routine.

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