Living long means ageing vigorously
Modern longevity research shows: If you want to stay fit in old age, you not only have to keep moving - you also have to take good care of yourself. Protein, long reduced to muscle building and sport, is becoming the central nutrient for healthy ageing. It protects the muscles, supports the metabolism, strengthens the immune system - and even has an influence on our brain.
When muscles shrink: Sarcopenia as an underestimated danger
A gradual loss of muscle begins as early as the age of 50 - at around 1-2 % per year if no countermeasures are taken (Volpi et al., 2013). This age-related muscle loss, medically known as Sarcopenia has far-reaching consequences:
- Higher risk of falls and fractures
- Loss of mobility
- Decrease in independence
- Increased risk of needing care
The cause is a so-called anabolic resistance - the musculature reacts significantly weaker to supplied protein in old age (Bauer et al., 2013).
Protein: more than just a building material
Proteins not only perform structural tasks in the body. They also act as:
- Enzymes (catalyze metabolic processes)
- Hormones (e.g. insulin, glucagon)
- Immunomodulators (e.g. antibodies)
- Transport molecules (e.g. hemoglobin)
Specialist associations such as the PROT-AGE Study Group for older adults at least 1.0-1.2 g protein per kilogram of body weight daily - even up to 2.0 g/kg for diseases (Bauer et al., 2013).
Myokines: How muscles protect the brain
Exercise promotes the release of so-called Myokines - messenger substances from the muscles. Particularly important is the BDNF (brain-derived neurotrophic factor), which promotes the growth and regeneration of nerve cells (Liu et al., 2018). Irisin or anti-inflammatory interleukin-6 also show neuroprotective effects.
Study in focus
A study on older adults showed a significant correlation between muscle mass and cognitive performance (Chang et al., 2021).
| Myokin | Function |
|---|---|
| BDNF | Nerve growth, memory performance |
| Irisin | Fat metabolism, neuroprotection |
| IL-6 (anti-inflammatory) | Inflammation inhibition, immune regulation |
The problem of classic protein sources
Many older people do not manage to meet their protein requirements in everyday life. Reasons for this include
- Lack of appetite
- Chewing difficulties
- Feeling of fullness
- Low digestive capacity
Studies such as the National Consumption Study II show: In care facilities, almost 50 % of residents are malnourished or at risk (Heseker et al., 2008).
In addition classic protein supplements such as whey or casein are often difficult to tolerate. And even modern products such as MAP (Master Amino Pattern) have only a limited effect - their intake varies from person to person, they are very filling and do not fulfill any additional regulatory functions.
The solution: Bioactive peptides - smart protein helpers
Bioactive peptides are short protein fragments that are transported via the PEPT-1 transporter are absorbed particularly efficiently - even if you have a small appetite. Your advantages:
- No digestive problems
- High bioavailability
- Hardly filling
- Diverse mechanisms of action
Zdzieblik et al. (2015) showed that collagen peptides in combination with exercise significantly increase muscle strength in older men.
In addition, certain peptides prebiotic effects, by promoting the growth of beneficial gut bacteria such as Akkermansia muciniphila (Zhuang et al., 2019). This supports the metabolism and reduces systemic inflammation - an important contribution to age prevention.
Conclusion: protein is prevention
Protein supply is not a luxury in old age - it is Medically necessary. Modern protein concepts with bioactive peptides offer a scientifically sound solution that is suitable for everyday use. They not only protect muscles, but also neuroprotective, anti-inflammatory and metabolically stabilizing.
Actively managing your protein intake lays the foundation for a better quality of life, independence and mental fitness in old age.
About Dr. med. Andreas Bernhardt:
Dr. Bernhardt is a specialist in general internal medicine with international training in endocrinology and better aging. He is a member of the Swiss Anti-Aging Society (SSAAMP) and the renowned Endocrine Society (Washington, D.C.). His focus is on bioidentical hormone therapy within the framework of a holistic Longevity concept. As an expert on the German-speaking platform wechselweise.net he is committed to raising awareness in the DACH region about hormonal changes in men and women during the menopause - with the aim of promoting health and quality of life in the long term.
- Bauer, J. et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: A position paper from the PROT-AGE Study Group. JAMDA, 14(8), 542-559.
- Chang, K.V. et al (2021). Association between sarcopenia and cognitive impairment: A systematic review and meta-analysis. J Cachexia Sarcopenia Muscle, 12(6), 1527-1540.
- Heseker, H. et al. (2008). National Food Consumption Survey II - Results Report. BMELV.
- Liu, P.Y. et al (2018). Skeletal muscle and cognitive function: A review of the evidence. J Gerontol A Biol Sci Med Sci, 73(5), 596-602.
- Volpi, E. et al. (2013). Muscle tissue changes with aging. Current Opinion in Clinical Nutrition & Metabolic Care, 16(3), 295-300.
- Zdzieblik, D. et al. (2015). Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men. British Journal of Nutrition, 114(8), 1237-1245.
- Zhuang, H. et al (2019). Dietary peptides modulate gut microbiota and mucosal barrier function. Nutrition Research, 69, 67-78.