Short answer
It can be, as a convenient way to reach a higher protein target. The US RDA is 0.8 g per kg of body weight a day, while the PROT-AGE group advises at least 1.0 to 1.2 g/kg for adults over 65. A 49-study meta-analysis found protein supplements added strength and muscle when paired with resistance training.
How much protein you may need
The US Recommended Dietary Allowance for protein is 0.8 g per kilogram of body weight a day, the same for women of all adult ages, as a 2016 review in Nutrients explains. Many researchers argue that is too low later in life. The PROT-AGE Study Group, writing in 2013, recommends at least 1.0 to 1.2 g/kg a day for adults over 65, and 1.2 g/kg or more for those who exercise. For a 150 lb (68 kg) woman, 1.0 to 1.2 g/kg works out to roughly 68 to 82 g a day. A powder is simply one way to get there if food alone falls short.
What the research shows
A 2018 meta-analysis in the British Journal of Sports Medicine pooled 49 randomized trials with 1,863 adults doing resistance training. Protein supplements added about 2.5 kg to one-rep-max strength and about 0.3 kg of fat-free mass compared with training alone. Two details matter for women over 50. The benefit shrank with age, and there was no extra muscle gain once total protein went beyond about 1.6 g/kg a day. In other words, powder helps most when it closes a real gap and when you are also lifting. It is not a substitute for strength training.
Choosing and using a powder
In the United States, the FDA does not approve dietary supplements before they are sold, and the company is responsible for making sure the product is safe and labeled correctly. That makes independent third-party testing worth looking for on the label. Check the protein per scoop, the added sugar and the serving size, since these vary widely. One exception to higher protein targets: PROT-AGE notes that people with severe kidney disease who are not on dialysis may need to limit protein. If you have kidney disease, ask your doctor before raising your intake.
Related questions
Is whey or plant protein better?
The research cited here focuses on total daily protein rather than the source. Pick a powder you tolerate and will use, and focus on reaching your daily total.
Should I take creatine too?
Creatine is a separate supplement with its own evidence in older women who strength train. It is not a replacement for adequate protein.
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Sources
Published 2026-09-30 · Last checked 2026-09-30
Educational content, not medical advice. Made for the United States.