The role of meat and dairy foods in healthy ageing

Protein is particularly important as we age as it helps us maintain muscle mass, strength and overall health.

Compared to younger adults, older adults often eat less overall, including less protein. One study looking at protein intakes of older adults in the UK found that fewer than 50% met current protein recommendations, suggesting that protein intake may be suboptimal in this age group.[7]

Protein quality is also important, including amino acid contribution, digestibility and absorption. Branch-chain amino acids (BCAA), particularly leucine, play a key role in stimulating muscle protein synthesis. Meat and dairy are high-quality protein sources, rich in BCAAs. Evidence from a systematic review suggests that adequate dietary leucine may be especially beneficial for stimulating muscle protein synthesis in older adults.[8]

Recent National Diet and Nutrition Survey data for adults aged 65–74 years and 75+ years shows:[9]

• Meat and meat products were major contributors to zinc (26%, 25%), selenium (25%, 24%), vitamin B12 (24%, 24%) and vitamin D (23%, 22%).

• Milk and milk products were major contributors to calcium (42%, 45%), iodine (42%, 44%), vitamin B12 (30%, 32%) and vitamin B2 (32%, 34%).

See Table 1 for further information.

Age-related muscle loss starts in midlife at around 1% per year and may reach up to 50% by the time a person is in their eighties or nineties.[10] Consuming high-quality protein foods, like meat and dairy, in at least two meals a day helps maximise muscle protein synthesis and thus reduce the likelihood or progression of sarcopenia (muscle wasting) and frailty.[11] As muscles become less efficient at using dietary protein with age, higher intakes are needed to achieve the same benefit. High-quality protein sources, particularly meat and dairy, are therefore important for optimising protein synthesis in older adults.[12]

Dairy is a key source of calcium and many other bone-supporting nutrients such as protein, phosphorus, potassium, magnesium, vitamin K2 and zinc.

Nutrition is likely to have an important impact on bone health during key life stages such as the menopause transition and older age, which are more prone to bone mineral loss. Evidence from randomised controlled trials have shown dairy intake improves bone mineral density. One trial of 7195 older adults reported a 33% reduction in all fractures within three to five months of adding one extra serving of dairy a day.[13]

Around one in 10 people aged over 65 in the UK are malnourished or at risk of malnutrition.[14] Red meat and dairy foods contain a lot of nutrients in a small serving, meaning moderate portions are highly effective in meeting nutritional needs. Such nutrient-dense foods can be particularly useful among older adults who often eat less food.

Fermented dairy foods such as yoghurt and kefir are key dietary sources of probiotics, providing beneficial bacteria that support gut health and microbial diversity. This may be especially beneficial in older adults as digestion slows and microbial diversity tends to decline with age.

Nutrient-dense foods such as meat and dairy can help maintain muscle mass, support bone health and provide important micronutrients that are often low in older adults, including B-vitamins, calcium, iron, zinc and selenium.

The high-quality protein and bioavailable micronutrients provided by meat and dairy can help ensure older adults optimise their nutrient intake, especially as overall food intake and appetite tend to decrease in older age.