Understanding Protein Supplements – A Guide for Seniors

Protein is one of the body’s essential building blocks. It helps maintain healthy skin, hair, bones and muscles—and that becomes especially important as we age. As we get older, our bodies naturally lose muscle mass, a condition called sarcopenia. This loss can affect balance, mobility and overall independence. That’s where protein—especially high-quality, easy-to-digest forms—can play a key role.

While it’s ideal to get protein from whole foods like meat, dairy, legumes, and nuts, protein powders can offer a convenient and effective supplement, particularly when appetite is low, chewing becomes difficult, or digestion changes with age.

What Are Protein Powders?

Protein powders are concentrated forms of protein made from animal or plant sources, such as milk, eggs, peas or rice. They typically come in two types:

1. Protein concentrates – About 60–80% protein, with some remaining fat and carbohydrates.
2. Protein isolates – More refined, containing 90–95% protein, with most fats and carbs removed.

Let’s look at some common types and who they may suit best—especially for older adults.

Whey Protein

The most popular protein supplement on the market today, whey is a byproduct produced during the process of turning dairy milk into cheese. Whey protein has been shown to promote lean muscle growth and fat loss, as well as supporting cardiovascular health. It contains all nine essential amino acids, including leucine, which is important for muscle repair.

Why it’s useful for seniors:

Whey can help slow age-related muscle loss, support weight management, and promote recovery after physical activity. It’s quickly absorbed, making it ideal for a post-walk snack or after light strength exercises.

Watch out for:

Lactose intolerance—some people may have trouble digesting whey. Look for lactose-free options or hydrolysed whey if needed.

Casein Protein

Casein is similar to whey in that they are both derived from the same extraction process during cheese-making. Special enzymes are added to heated milk which causes the casein in the milk to coagulate, separating from a liquid substance. The liquid substance is the whey protein. The remaining curds of casein are dried to create a protein powder. Casein is a slower-digesting protein that releases amino acids gradually over several hours.

Why it’s useful for seniors:

Because of its slow release, casein can help preserve muscle mass overnight. Taken in the evening, it may reduce overnight muscle breakdown—especially important for seniors aiming to maintain strength.

Watch out for:

As with whey, casein is a dairy product. It’s not suitable for those with lactose intolerance or dairy allergies.

Pea Protein

Pea protein is one of the best plant-based forms available. It is obtained by drying and grounding peas into a fine flour, combining it with water, and removing the fiber and starch, leaving you with mostly protein, vitamins and minerals. And, as you can imagine, it’s taste profile is pleasantly unique.

Why it’s useful for seniors:

While slightly lower in some amino acids, it’s still a great source of protein—especially when combined with other foods. Like most plant-based proteins, pea protein is hypoallergenic which is great for people with allergies and intolerances. And with few additives or artificial ingredients, this one appeals to those looking for protein sources closest to the whole-food source.

Watch out for:

It has a distinct taste and may be best blended into smoothies with fruits or mild-flavoured ingredients.

Egg White Protein

Egg white protein is always a great, low-calorie, fat-free option. It is a complete protein derived by separating the yolks and dehydrating the egg whites. All vital ingredients that make egg whites so nutritious are retained in their purest form, along with a comprehensive amino acid profile.

Why it’s useful for seniors:

Aside from just protein, egg protein powders are rich in vitamins and minerals that can contribute to a healthy diet. Egg white protein is also virtually free of fat and carbohydrates. And, as eggs are such a common ingredient, protein powder can be added to baking and cooking for added protein that is low in cholesterol. Just about anybody interested in protein supplements can benefit from egg white powder.

Watch out for:

People with egg allergies should steer clear. It can also be more expensive than other options.

Soy Protein

Soybeans are one of the few plant protein sources offering all of the essential amino acids, making it a valuable part of any diet. In order to deliver it in powder form, the protein is concentrated or isolated after the soybeans have been hulled and dried into soy flour.

Why it’s useful for seniors:

It may support bone health and heart function, both of which become more important with age. It’s a particularly helpful choice for those on vegetarian or vegan diets.

Watch out for:

Soy contains natural compounds called isoflavones, which can mimic oestrogen. While safe in moderate amounts, it’s best to avoid overconsumption.

Hemp Protein

Made from hemp seeds, this plant protein contains fibre, healthy fats and all nine essential amino acids.

Why it’s useful for seniors:

Hemp is often referred to as a “superfood” due to its mix of essential fatty acids; hemp is a high-quality, vegan-friendly protein containing all nine essential amino acids, in addition to fiber, minerals and healthy fats. It is also hypoallergenic. People with hemp allergies should not use hemp protein. Its added fibre may support digestion, and it’s naturally anti-inflammatory thanks to omega-3 and omega-6 fatty acids. A good all-rounder for those seeking a balanced, plant-based option.

Watch out for:

Some people find it harder to digest. It’s also often more expensive than other plant-based powders.

How Much Protein Do Seniors Need?

Older adults may actually need more protein than younger adults to help maintain muscle and strength. Aim for at least 1–1.2 grams of protein per kilogram of body weight daily. For example, a 70kg person might need 70–85 grams per day.

That’s not always easy to achieve with food alone—especially if you’re not eating large meals or are recovering from illness or surgery. In these cases, a protein shake or supplement can help fill the gap.

Choosing a Protein Powder

When selecting a protein powder:

• Check the ingredients – Avoid powders with lots of artificial sweeteners or unnecessary additives.
• Match to your needs – If you have dietary restrictions (e.g. lactose intolerance, vegan diet), pick a powder that fits your lifestyle.
• Consult your doctor – If you have kidney issues or other health conditions, check before increasing your protein intake.

For seniors, maintaining muscle, strength, and energy becomes increasingly important—and protein can help with all three. While whole foods should remain the foundation of your diet, protein powders can offer a safe, convenient boost when needed.

If you’re unsure where to start, speak with a dietitian or your healthcare provider to find a protein supplement that suits your personal needs and goals.