As high-protein products flood grocery shelves and dominate wellness trends, nutrition experts are raising concerns about the risks of consuming too much protein—particularly from animal sources.
From protein-packed snacks to influencer-endorsed products like Khloé Kardashian’s “Khloud” popcorn, protein is now a major selling point. Yet while protein is essential for muscle growth, digestion, and hormone regulation, excessive intake could pose long-term health risks, especially for adults under 65.
“In today’s wellness culture, protein has become a fixation, and in many cases, we’ve overcorrected,” said Melanie Murphy Richter, a registered dietitian who focuses on healthspan and longevity.
According to Richter, some adults consume as much as one gram of protein per pound of body weight—about three times the body’s typical requirement. U.S. dietary guidelines confirm that men between the ages of 19 and 59 often exceed recommended protein levels.
This excess, particularly from sources like red meat, eggs, and poultry, can chronically activate a growth-related pathway in the body known as IGF-1 (insulin-like growth factor 1), which is associated with accelerated biological aging.
“While IGF-1 supports growth in childhood and adolescence, keeping it elevated into adulthood may increase the risk of diseases linked to shorter healthspan, such as Type 2 diabetes and heart disease,” said Dr. Joseph Antoun, CEO of L-Nutra and a longevity expert.
He added that high IGF-1 levels may also interfere with autophagy, the body’s natural process of cellular repair, potentially increasing the risk of cancer and other age-related conditions.
That said, getting too little protein carries its own risks. Low protein intake can lead to decreased muscle mass and low IGF-1 levels, which may also accelerate aging. “It’s about finding the right balance,” Dr. Antoun emphasized.
As a general guideline, adults under 65 should aim for 0.31 to 0.36 grams of plant-based protein per pound of body weight daily. Those over 65 may need slightly more protein, particularly from animal sources such as fish, eggs, and goat or sheep milk products, to prevent muscle loss.
Warning signs of excess protein can include indigestion, dehydration, fatigue, nausea, and even bad breath. More severe consequences may include weight gain, kidney strain, and increased risks for chronic diseases.
Experts recommend speaking with a healthcare provider or registered dietitian to assess your individual protein needs. Lab tests can help determine whether you’re under or overconsuming.
Ultimately, moderation remains key. Instead of overloading on protein-enhanced products, experts suggest a balanced approach to nutrition tailored to your age, lifestyle, and health goals.
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