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Many of us joke about the displeasure of getting older, but in reality, aging is a beautiful thing. Getting older means our healthy, able bodies continue to serve us well and carry us through life. However, getting older also means that our nutrition needs change, and meeting those needs can be challenging. Thankfully, dietary supplements are available to fill in the gaps as needed.
The current Recommended Dietary Allowance for protein is 0.8 grams of protein per kilogram of body weight per day. However, protein requirements by age can vary and research has shown that older adults may need 1.2 to 2 grams per kilogram1 daily. The senior population may have a hard time getting enough protein from whole food sources, so many turn to high-quality protein powder. Protein powders are a convenient way to supplement dietary protein intake and maintain lean muscle mass. Many protein supplements can support overall health, but what is the best protein powder for seniors?
We’ve tested many protein supplements and narrowed down the list to what we at GGR consider to be the best protein powders for older adults.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
Best Protein Powder for Seniors
- Best Overall Protein Powder for Seniors: Legion Whey+
- Best Whey Protein for Seniors: Transparent Labs Whey Protein Isolate
- Best Plant-Based Protein Powder for Seniors: Ritual Essential Protein Daily Shake
- Best Budget Protein Powder for Seniors: Nutricost Whey Protein Concentrate
- Best Protein Powder for Seniors to Build Muscle: Sports Research Whey Protein
- Best Dairy-Free Protein Powder for Seniors: Gainful Vegan Protein
- Best-Tasting Protein Powder for Seniors: Isopure Whey Protein Isolate
- Best Protein Powder for Seniors for Digestion: Ora Organic Daily Superfood Plant Protein
- Best On-the-Go Protein Shake for Seniors: Muscle Milk Zero
Compare Side By Side
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Legion Whey+ | Transparent Labs Whey Isolate | Ritual Protein | Nutricost Whey Concentrate | Sports Research Whey | Gainful Vegan Protein | Isopure Whey Isolate | Ora Organic Plant-Based | Muscle Milk Shake | |
Rating Our expert product testers, who include certified personal trainers and coaches, use a multi-point testing methodology to determine average ratings out of 5 stars. | |||||||||
Price Per Serving | $2.00 | $1.99 | $2.66 | $0.73 – $0.99 | $1.05 | $3.00 | $1.70 – $2.12 | $2.50 | $2.21 |
Protein Per Serving | 22 g | 28 g | 20 g | 25 g | 25 g | 24 g | 25 g | 21 g | 20 g |
Type | Whey protein | Whey protein isolate | Pea protein | Whey concentrate | Whey isolate | Rice and pea protein | Whey isolate | Pea and rice protein | Whey concentrate, isolate |
Third-party Tested? | — | — | |||||||
Calories Per Serving | 100 | 130 | 115 | 130 – 150 | 140 | 120 | 100 | 120 | 100 |
Flavors | 17 flavors | 8 flavors | 1 flavor | 5 flavors | 2 flavors | 8 flavor boosts | Unflavored | 4 flavors | 2 flavors |
Best Overall Protein Powder for Seniors: Legion Whey+
Good for: Older adults want to support muscle and bone health
Best Overall
Legion Whey+

Product Highlights
- Sourced from small dairy farms in Ireland
- Over 5 g of BCAAs per serving
- Non-GMO and animal welfare approved
- Third-party tested for banned substances
Pros & Cons
Pros
- Low in carbs and fat but high in protein
- Natural ingredients
- Money-back guarantee
- Made with ethically-sourced milk
- Lots of flavor options
- Subscribe and save 10%
Cons
- Comparably high cost per serving
- May be clumpy when mixed
- Some customers thought flavor was too sweet, or in some cases lacked flavor
Bottom Line
Legion Whey+ is a clean, sustainable protein powder that also is macro-friendly and a great option for anyone looking for a clean protein supplement. Many of our testers have bought this with their own money because they love the taste and easy mixability.
Best Whey Protein for Seniors: Transparent Labs Whey Protein Isolate
Good for: Seniors who want to gain lean muscle
Best Whey Protein
Transparent Labs 100% Grass-Fed Whey Protein Isolate

Product Highlights
- High-quality whey protein isolate
- 28 grams of protein per serving
- 15 flavors to choose from
- $1.99 per serving
Pros & Cons
Pros
- High-quality protein
- No artificial sweeteners, food dyes, or preservatives
- Lots of flavors to choose from
- Good customer reviews
- Whey isolate may be easier to digest for some people
- Subscribe and save 10% plus free shipping
Cons
- Price per serving on the high end
- Some reviews complain that it's too sweet
Bottom Line
Our testers love Transparent Labs 100% Grass-Fed Whey Protein Isolate because we know exactly what's in it, and almost every flavor we've tried is a 5 out of 5 on taste. Yes, it's a little more expensive than other protein powders but you get what you pay for.
Best Plant-Based Protein Powder for Seniors: Ritual Essential Protein Daily Shake
Good for: Anyone looking for a plant-based protein powder
Best Plant-Based
Ritual Essential Protein Daily Shake

Product Highlights
- Organic pea protein powder
- 20 g of protein per serving
- Formulated to support adults 18-49
- Third-party tested
- 150 mg of choline per serving
Pros & Cons
Pros
- Soy-free, gluten-free, and vegan-friendly
- No artificial sweeteners
- Complete amino acid profile
- Non-GMO
- USA-grown peas
Cons
- Only comes in one flavor
- Price per serving is on the high end
- Velcro bag closure ineffective
Bottom Line
Ritual’s Essential Protein Daily Shake has 20 grams of protein per serving and 150 milligrams of chlorine (to support brain and nervous system function). This protein powder from Ritual is third-party tested and Informed Sport Certified, which means this formula has been screened for over 250 banned substances.
Best Budget Protein Powder for Seniors: Nutricost Whey Protein Concentrate
Good for: Seniors who want to prevent loss of muscle mass on a budget
Best Budget
Nutricost Whey Protein Concentrate

Product Highlights
- 25 grams of whey protein concentrate per serving
- Available in 5 flavors, including unflavored
- High-quality ingredients and third-party testing
- Supports lean muscle growth and recovery after workouts
Pros & Cons
Pros
- Budget-friendly
- Non-GMO and gluten-free
- Manufactured in GMP-compliant facility
- Unflavored option only contains one ingredient, instantized whey protein concentrate
- Subscribe-and-save options
- Cost-effective price that starts around $0.87 per serving
Cons
- Whey concentrate may not mix as well as whey isolate
- Flavored options are higher in calories than other whey proteins
Bottom Line
Nutricost Whey Concentrate contains 25 grams of high-quality whey protein concentrate, available in five flavors. It's gluten-free, non-GMO, manufactured in a GMP-compliant facility, and third-party tested.
Best Protein Powder for Seniors to Build Muscle: Sports Research Whey Protein
Good for: Seniors who want to maximize their training
Best for Muscle-Building
Sports Research Whey Isolate

Product Highlights
- Whey protein isolate
- 25 g of protein per serving
- Available in chocolate or vanilla
- Informed Choice-certified
Pros & Cons
Pros
- Affordable
- Third-party tested
- 25 grams of protein per serving
- Subscribe-and-save options
- Non-GMO, gluten- and soy-free
- Creates a creamy texture when blended into smoothies
Cons
- Only two flavors available
- Our tester had issues with solubility
Bottom Line
Sports Research whey protein isolate has 25 grams of protein per serving and just 150 calories. It's third-party tested, too. Although there are only two flavors available, our testers think it's worth a try.
Best Dairy-Free Protein Powder for Seniors: Gainful Vegan Protein
Good for: Seniors who are avoiding dairy
Best Dairy-Free
Gainful Vegan Protein Powder

Product Highlights
- Customizable vegan protein powder (organic brown rice protein and organic pea protein)
- Unflavored powder
- Eight available flavor boosters
- Unlimited access to a registered dietitian
Pros & Cons
Pros
- Shipped right to your door every month
- Customizable plant-based protein
- Eight flavor boosters available (can mix and match)
- Access to a registered dietitian
Cons
- Expensive
- Not third-party tested
Bottom Line
Gainful Vegan Protein Powder is a customized plant-based protein that comes with eight available flavor boosters, which you can mix and match.
Best-Tasting Protein Powder for Seniors: Isopure Whey Protein Isolate
Good for: Seniors who are lactose intolerant.
Best-Tasting
Isopure Whey Protein Isolate

Product Highlights
- 100% unflavored whey protein isolate
- 25 g of protein
- Zero carbohydrates and fats
- Sugar-free and lactose-free
- Available in 16 servings or 47 servings
Pros & Cons
Pros
- Pure whey isolate
- Sugar-free
- Lactose-free
Cons
- Only unflavored available
- Reviews report odd taste especially when mixed in water
Bottom Line
If you’re looking for a pure whey protein isolate, a great option is Isopure Unflavored Whey Protein Isolate. This isolate is 100% whey with no carbohydrates and fats, making it sugar-free and lactose-free. This protein powder is available in 16 servings or 47 servings.
Best Protein Powder for Seniors for Digestion: Ora Organic Daily Superfood Plant Protein
Good for: Seniors with sensitive gastrointestinal systems
Best for Digestion
Ora Organic Daily Superfood Plant Protein

Product Highlights
- Plant-based superfood protein
- Comes in 4 delicious flavors
- 4.2 stars on Amazon with 5,000 reviews
- Free of dairy, gluten, and soy
- Vegan and paleo
- Includes 19 organic superfoods
Pros & Cons
Pros
- Non-GMO, vegan, paleo, and organic
- Plant-based product
- Third-party tested
- Contains 19 organic superfoods
- Free of many common allergens
Cons
- Contains coconut
- A little pricey
- Stevia can cause GI distress in some people
- Some reviewers do not enjoy the taste
Bottom Line
Ora is a well-known brand with positive reviews. It's a good option for those looking for a very clean, organic vegan protein powder.
Best On-the-Go Protein Shake for Seniors: Muscle Milk Zero
Good for: Seniors with a busy schedule.
Best On-the-Go Shake
Muscle Milk Zero Protein Shake

Product Highlights
- Zero-sugar protein shake
- Contains 20 g of protein
- 100 calories per shake
- Good source of calcium and Vitamins A, C, and D
- Available in Chocolate and Vanilla
Pros & Cons
Pros
- Zero sugars
- 20 g of protein
- NSF Certified for Sport
- Inexpensive
Cons
- Only 2 flavors
- Uses artificial sweeteners
Bottom Line
Muscle Milk Zero is the sugar-free version of the popular protein shake brand. One shake contains 20 grams of protein, no sugar, and 100 calories. Muscle Milk products are NSF Certified for Sport, meaning athletes can drink these worry-free. The shakes only come in two flavors, though: chocolate and vanilla.
How Much Protein Do Older People Need?
Protein is found in every cell within the human body and plays a critical role in many biological systems at every stage of life. However, as we age, our nutrition needs change. As we get older, our protein needs typically increase.
RELATED: Best Protein Powder for Weight Loss
So how much protein do you need? The current RDA for protein is 0.8g of protein per kg of body weight, but research1 continues to stress that the recommendation may fall short of actual needs. Science has shown that to support overall health and prevent the loss of muscle mass in seniors, protein requirements may be upwards of 1.2 to 2 grams per kg daily.1
Of course, nutrition needs are individualized based on various factors, such as age, activity level, and medical history. A registered dietitian nutritionist (RDN) can help you navigate the science and determine your macronutrient needs as they relate to your health goals.

When Should Seniors Take Protein Supplements?
Most older adults use protein powders or other supplements to bridge the gap between their intake and their needs. Recommendations will vary between individuals, but recent research has indicated6 that twice-daily protein supplements may support overall health and retain muscle function.
Some seniors may prefer to consume their protein supplements with meals, while others may choose to take them between meals. Since protein powders and shakes are designed to supplement inadequate protein intake, optimal timing may vary. Your doctor and registered dietitian can offer personalized guidance regarding the timing of your supplements.
RELATED: Best Time to Drink a Protein Shake
Benefits of Protein Powder for Seniors
Protein powders offer a slew of benefits for the young and old alike! Protein supplements have been shown to support healthy body composition and reduce the risk of developing chronic medical concerns.
Maintains Muscle Mass
Protein supplements can help older adults consume the amino acids needed to support lean muscle mass. Branched-chain amino acids are especially important for muscle protein synthesis. Research6 has shown that animal proteins, like milk protein, are more substantial in stimulating muscle protein synthesis than plant proteins. However, vegan protein sources still benefit those who don’t consume animal products.
RELATED: Best Vegan Protein Powder
Helps With Bone Density
Research published by Osteoporosis International7 has shown a link between protein consumption and bone health. In older adults with osteoporosis and adequate calcium intake, protein intake above the current RDA was associated with higher bone mineral density, a slower rate of bone loss, and a reduced risk of hip fractures.
How does protein affect bone density? Protein can help increase intestinal calcium absorption while decreasing bone resorption8 at the cellular level. Plus, protein’s role in maintaining healthy skeletal muscle is directly related to bone health.

May Help Treat Anabolic Resistance
Anabolic resistance is best defined as a blunted stimulation of muscle protein synthesis, ultimately leading to muscle mass loss and decreased physical performance. Protein supplements that help older adults consume more than the RDA may help reverse the resistance9 to anabolic stimuli.
Supports Healthy Body Weight
Research continues to point to a link between protein and weight management10. While high-protein diets aren’t a fit for everyone, increased protein consumption may help support weight loss efforts and a healthy body composition.
RELATED: High-Protein Diet Side Effects
Protein can support a healthy body weight through various mechanisms. For one, it increases the satiety hormone, helping you feel fuller for longer. It also increases the thermic effect of food. One 2014 study11 found that individuals whose diets consisted of 10% or 25% casein protein experienced increased energy expenditure.
Supports Immune System Health
Protein is essential to a well-functioning immune system12, with decreased protein intake causing detrimental effects on immunity. Protein is critical for the optimal production of antibodies—low protein intake increases the risk of infection. Protein also plays a role in triggering the cascade of signaling needed at the onset of an inflammatory response.
Easy to Use
As we get older, normal day-to-day activities may become more complex. Protein supplements are a convenient way to get enough protein without exerting effort in the kitchen. Protein powder can be mixed with pre-packaged beverages or added to various recipes. All it takes is a scoop!
RELATED: DIY Protein Shake
How to Find the Best Protein Powder for Seniors
There are many types of protein powder, each offering unique and beneficial health properties. It may feel overwhelming to navigate the sea of options, so consider these factors when looking for the best protein powder for your needs:
Protein Content
If you plan to use protein powder to increase your protein intake, its macronutrient content is a significant consideration. Look for protein amounts that will help you meet your daily needs without overdoing it on the calories. A registered dietitian can help you break down your protein needs and find a supplement that fits within those needs.
Minimal Ingredients
When it comes to the right protein powder, simple is best. Look for protein powders with minimal ingredients to reduce the risk of side effects or excess calories. Plus, fewer ingredients help to keep the cost low!

Sweeteners
If possible, try to avoid artificial sweeteners as they may cause GI distress (we have a roundup of the best clean protein powder you can check out.) Protein powders have been known to cause bloating on occasion. By eliminating artificial sweeteners, you can encourage tolerance.
Easy to Digest
Protein powders have a reputation for being difficult to digest. Unfortunately, our digestive capabilities change as we age, and certain foods are intolerable. To be proactive with your protein supplements, look for powders that are easy to digest. Hydrolyzed proteins are best known for their gastrointestinal ease.
Price
Budget can be a huge factor in finding the ideal protein powder. You’ll notice a significant price range with so many products on the market. Consider the amount of protein per serving and compare it to the price per serving.
Taste
Finding a product with a taste you like might take some trial and error. Artificial sweeteners typically leave a funky aftertaste. Consider trying supplements that use natural sweeteners, or that can mix with flavored beverages. You can check out our best-tasting protein powder roundup for some ideas as well.
Other Protein Powders for Seniors We Researched and Tested
When we compiled this list, we tried to consider all the factors that go into choosing the perfect protein powder. However, we know that no list is genuinely comprehensive. There are a couple of protein powders that we researched and just didn’t make the cut.
- Orgain Organic Plant Protein Powder: This protein powder provides 21 grams of protein per serving and 4 grams of prebiotics. It is made with pea and brown rice protein, but it requires two scoops per serving. Read our full Orgain Protein Powder review.
- Cocoa Muscles Grandparent’s Protein: This protein powder is designed with older adults in mind. However, it only contains 12 grams of protein per serving and doesn’t seem to be in stock currently.
How We Picked and Tested the Best Protein Powder for Seniors
You know we don’t speak on products unless we’ve put them through the wringer. We’ve tested dozens of protein powders, examining them from our personal and professional perspectives. We’re coaches, registered dietitians, certified personal trainers, and athletes, and in our search for the best protein powders for seniors, we assessed their formula, taste, solubility, cost, and evidence-based research.
We considered their effects on the older population, whose needs are specific to their age. And because many of our testers fall into the surrounding age bracket, we had a special interest in compiling this list!
Best Protein Powder for Seniors: FAQs
Can a 70 year old take protein powder?
Yes. Protein powder is usually sourced from whole foods like dairy, plant sources, egg whites, and beef. Unless you have digestive issues, protein powder can be a good substitution for high-protein foods, which may be difficult to prepare and consume on a regular basis. You may not want to get all of your daily protein from powder, but it’s a great way to support a balanced nutrition plan and increase your overall protein intake.
RELATED: High-Protein Foods
What is the best nutritional supplement for seniors?
The best nutritional supplement will vary between seniors. The best supplement is one that you can consume consistently. Look for a protein supplement that prioritizes its protein content over carbs, and choose a flavor you like.
What is the best form of protein for seniors?
Whey protein supplements are one of the best types of protein for seniors. They provide a complete blend of all the essential amino acids you need, and they’re easy to mix with most liquids, as well as foods like oatmeal and Greek yogurt.
RELATED: Best Whey Protein
How many grams of protein does a senior need daily?
Research shows that seniors can benefit12 from consuming adequate amounts of protein on a daily basis, and they may require more protein than younger adults. The daily recommended protein intake for seniors is between 1.2 and 2.0 grams per kilogram of body weight, which is roughly between 0.55 and 0.9 grams per pound of body weight.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.
References
- Baum JI, Kim IY, Wolfe RR. Protein Consumption and the Elderly: What Is the Optimal Level of Intake?. Nutrients. 2016;8(6):359. Published 2016 Jun 8. doi:10.3390/nu8060359
- Rathmacher JA, Pitchford LM, Khoo P, et al. Long-term Effects of Calcium β-Hydroxy-β-Methylbutyrate and Vitamin D3 Supplementation on Muscular Function in Older Adults With and Without Resistance Training: A Randomized, Double-blind, Controlled Study. J Gerontol A Biol Sci Med Sci. 2020;75(11):2089-2097. doi:10.1093/gerona/glaa218
- Soenen S, Rayner CK, Jones KL, Horowitz M. The ageing gastrointestinal tract. Curr Opin Clin Nutr Metab Care. 2016;19(1):12-18. doi:10.1097/MCO.0000000000000238
- Tcymbal A, Abu-Omar K, Hartung V, et al. Interventions simultaneously promoting social participation and physical activity in community living older adults: A systematic review. Front Public Health. 2022;10:1048496. Published 2022 Dec 7. doi:10.3389/fpubh.2022.1048496
- Chapman I, Oberoi A, Giezenaar C, Soenen S. Rational Use of Protein Supplements in the Elderly-Relevance of Gastrointestinal Mechanisms. Nutrients. 2021;13(4):1227. Published 2021 Apr 8. doi:10.3390/nu13041227
- Rizzoli R, Biver E, Bonjour JP, et al. Benefits and safety of dietary protein for bone health-an expert consensus paper endorsed by the European Society for Clinical and Economical Aspects of Osteopororosis, Osteoarthritis, and Musculoskeletal Diseases and by the International Osteoporosis Foundation. Osteoporos Int. 2018;29(9):1933-1948. doi:10.1007/s00198-018-4534-5
- Mangano KM, Sahni S, Kerstetter JE. Dietary protein is beneficial to bone health under conditions of adequate calcium intake: an update on clinical research. Curr Opin Clin Nutr Metab Care. 2014;17(1):69-74. doi:10.1097/MCO.0000000000000013
- Paulussen KJM, McKenna CF, Beals JW, Wilund KR, Salvador AF, Burd NA. Anabolic Resistance of Muscle Protein Turnover Comes in Various Shapes and Sizes. Front Nutr. 2021;8:615849. Published 2021 May 5. doi:10.3389/fnut.2021.615849
- Hansen TT, Astrup A, Sjödin A. Are Dietary Proteins the Key to Successful Body Weight Management? A Systematic Review and Meta-Analysis of Studies Assessing Body Weight Outcomes after Interventions with Increased Dietary Protein. Nutrients. 2021;13(9):3193. Published 2021 Sep 14. doi:10.3390/nu13093193
- Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond). 2014;11(1):53. Published 2014 Nov 19. doi:10.1186/1743-7075-11-53
- Iddir M, Brito A, Dingeo G, et al. Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis.Nutrients. 2020;12(6):1562. Published 2020 May 27. doi:10.3390/nu12061562
- Baum, J. I., Kim, I. Y., & Wolfe, R. R. (2016). Protein Consumption and the Elderly: What Is the Optimal Level of Intake?. Nutrients, 8(6), 359. https://doi.org/10.3390/nu8060359
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Many of us joke about the displeasure of getting older, but in reality, aging is a beautiful thing. Getting older means our healthy, able bodies continue to serve us well and carry us through life. However, getting older also means that our nutrition needs change, and meeting those needs can be challenging. Thankfully, dietary supplements are available to fill in the gaps as needed.The current Recommended Dietary Allowance for protein is 0.8 grams of protein per kilogram of body weight per day. » Read more about: Best Protein Powder for Seniors (2025): With Age Comes Wisdom and Increased Protein Needs » Read more