Why We Lose Strength With Age: Scientists Identify a Key Dietary Factor

A large international study published in the journal Nutrients has found that low protein intake in people over the age of 50 is associated with a faster decline in muscle strength and reduced ability to perform everyday activities.

The research was conducted by a team of scientists from universities in the UAE, Denmark, Finland, Pakistan, Saudi Arabia, and Austria, led by Rizwan Qaisar from the University of Sharjah.

Researchers analyzed data from more than 38,000 adults across 27 European countries collected as part of the long-term Survey of Health, Ageing, and Retirement in Europe project. Participants were followed for several years, allowing scientists to compare dietary habits with changes in physical function over time.

The study focused on protein-rich foods such as eggs, legumes, fish, chicken, and dairy products. Results showed that people who regularly consumed low amounts of protein were more likely to experience worsening muscle strength and increasing difficulty with daily activities as they aged.

These included basic tasks such as:
• climbing stairs;
• walking short distances;
• getting up from a chair;
• raising the arms overhead;
• performing household activities, including shopping.

Scientists emphasize that such limitations are directly linked to loss of independence, lower quality of life, and increased risks of falls, hospitalization, and the need for long-term care.

According to lead researcher Rizwan Qaisar, even simple movements require sufficient muscle strength, coordination, and balance. Long-term protein deficiency makes it harder for the body to maintain these systems, accelerating functional aging.

The analysis also revealed differences between men and women. In men, protein intake was more strongly associated with muscle strength, such as handgrip strength, while women more frequently experienced functional limitations involving walking, bending, lifting the arms, and daily household tasks.

The authors stress that the findings are not about sports supplements, but about ordinary daily nutrition. Regular consumption of common foods such as fish, eggs, legumes, dairy products, and poultry may play a key role in maintaining muscle health and physical independence in older age.

Researchers believe that identifying people with low protein intake could become a simple and inexpensive strategy for preventing age-related mobility decline and preserving independence later in life.

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