EN 
ESP 
November 2025 – Maintaining strength and mobility is essential for older adults to maintain independence and quality of life. Two key factors in this equation are adequate protein intake and bone health, both of which are closely related.
Protein plays a crucial role in building and repairing muscle tissue. As we age, the body’s ability to synthesize protein decreases, leading to a gradual loss of muscle mass, a condition known as sarcopenia. This muscle loss increases the risk of falls, frailty, and disability. The Dietary Guidelines for Americans 2020–2025 provides specific recommendations for adults age 60 and older: women should aim for at least 5 ounce-equivalents of protein foods per day, and men for at least 5.5 ounce-equivalents per day. Of these, the guidelines recommend:
- Meats, poultry, and eggs: at least 23 ounces per week;
- Seafood: at least 8 ounces per week;
- Nuts, seeds, and soy products: at least 4 ounces per week.
Choosing a variety of these sources helps meet protein needs while providing other vital nutrients. These targets support muscle maintenance and overall strength in older adults.
Bone health is equally important. Aging leads to a decrease in bone density, which increases the risk of osteoporosis and fractures. For adults age 60 and older, the Dietary Guidelines for Americans 2020–2025 recommend consuming 1,200 mg of calcium and 800 IU (20 mcg) of vitamin D daily to support bone strength. Dairy products like milk, yogurt, and cheese, as well as leafy greens and fortified foods, are excellent calcium sources. Vitamin D can be obtained from fortified milk, fatty fish, egg yolks, and sunlight exposure. Protein also plays a crucial part: it promotes calcium absorption and muscle strength, which together reduces the risk of falls and fractures. Because nutritional needs vary based on individual health conditions, it is recommended that older adults consult a healthcare or nutrition professional for personalized guidance.
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