Can Too Much Protein Speed Up Ageing? Here’s What Science Says

Protein plays a vital role in building muscle, repairing tissues and supporting the immune system.

Emerging research suggests that consuming excessive amounts of protein over a prolonged period may influence the ageing process.

Experts say the impact depends on several factors, including the type of protein consumed, overall diet and individual health.

Diets high in processed meats and red meat may overstimulate mTOR (mechanistic target of rapamycin), a biological pathway that regulates cell growth.

Overactivation of this pathway has been linked to faster ageing and a higher risk of age-related diseases.

Excessive protein intake may also increase levels of insulin-like growth factor 1 (IGF-1), a hormone that promotes cell growth and division.

While IGF-1 is essential for normal development, persistently elevated levels have been associated with an increased risk of certain cancers.

Despite these concerns, experts stress that consuming too little protein is equally harmful.

Protein remains essential for maintaining healthy muscles, bones and organs, particularly with advancing age.

Rather than eliminating protein, nutritionists recommend maintaining a balanced intake.

Choosing lean meat, fish, eggs, dairy products, legumes, tofu, nuts and seeds instead of processed meats can help meet daily protein needs more healthily.

Pairing protein-rich foods with whole grains, fruits and vegetables also provides essential vitamins, minerals and antioxidants that support overall health.

Most healthy adults can meet their protein requirements through a balanced diet without consuming excessive portions.

People following high-protein diets for weight loss or muscle building should consult a healthcare professional to ensure their nutritional intake remains appropriate.

Experts conclude that moderation, dietary variety and balanced nutrition remain the best approach for supporting healthy ageing.

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