Managing Chronic Pain and Aging: How Protein and Nutrition Can Help You Feel Your Best

Aging brings so many wonderful things—wisdom, life experience, and perspective. But it can also bring changes in our bodies that make daily life a little more challenging. For many older adults, chronic pain becomes a constant companion, whether it’s from arthritis, muscle loss, or other conditions.

Here’s the good news: While there’s no magic fix, what you eat—especially how much protein you get—can make a big difference in how you feel, move, and recover.

In this blog, we explore how aging and chronic pain are connected, the important role protein plays in your health, and practical ways to use nutrition to support your body and quality of life.

Why Chronic Pain Becomes More Common With Age

Chronic pain is a type of pain that persists for months or even years. According to the CDC, about 30% of adults aged 65 and older live with chronic pain. Research shows that underlying inflammation contributes to the development of chronic health conditions. As you age and health issues progress, this inflammation can intensify the sensation of pain.¹ The most common causes include:²

• Osteoarthritis (joint wear and tear over time)
• Sarcopenia (age-related muscle loss)
• Osteoporosis or brittle bones
• Nerve pain from conditions like diabetes or past injuries

As we age, we naturally lose muscle mass—sometimes as much as 3–8% per decade after age 30.³ Less muscle means less support for our joints, which can lead to more aches and reduced mobility.

How Protein Supports Pain Management and Healthy Aging*

Protein isn’t just for bodybuilders—it’s essential for everyone, especially as we get older. It helps:^4,5*

• Maintain lean muscle mass to support joint stability
• Repair tissues after injury or strain
• Produce hormones and enzymes that regulate healing and inflammation
• Preserve bone strength when paired with calcium and vitamin D

Here’s something many people don’t know: Older adults actually need more protein than younger adults to get the same benefits. This is mainly because, as we age, our bodies experience more wear and tear at the cellular level, which can lead to increased inflammation. As a result, our daily protein needs go up.

Experts recommend aiming for 1.2-1.5g/kg body weight per day for healthy aging.⁶ For example, a 150-pound (68kg) person would need about 68–82 grams daily. Protein needs may be even higher for someone who has undergone weight loss surgery.

Nutrition’s Role in Reducing Inflammation

Many types of chronic pain are tied to inflammation—your body’s natural response to injury or stress. While some inflammation is necessary for healing, too much can worsen pain over time.

Foods that may help fight inflammation include:⁷

• Lean proteins—chicken, turkey, eggs, Greek yogurt, and high-quality protein powders*
• Fatty fish—salmon, mackerel, herring, rich in omega-3 fatty acids
• Colorful fruits and vegetables—strawberries, raspberries, blackberries, artichokes, sweet potatoes, carrots, spinach
• Nuts and seeds—pecans, chestnuts

Foods to limit:

• Sugary drinks and desserts
• Fried foods
• Processed meats (like bacon, sausage, or deli meat)
• Excess alcohol

Easy Ways to Get More Protein—Without Overcomplicating Your Diet

Getting enough protein doesn’t mean overhauling your entire meal plan. Small changes can add up:

1. Start your day with protein—Add a scoop of protein powder to oatmeal, make a smoothie, or enjoy eggs with vegetables.

    

2. Include protein at every meal—Aim for 20–30 grams at breakfast, lunch, and dinner.
3. Snack smart—Choose Greek yogurt, cottage cheese, string cheese, or a protein shake over chips or cookies.
4. Make it convenient—Keep high-quality whey or plant-based protein powder on hand for quick shakes or to stir into soups, beverages, or other meals.

Don’t Forget These Other Essential Nutrients

While protein is key, it works best alongside other nutrients that support bone, muscle, and nerve health:*

• Vitamin D—essential for calcium absorption and bone strength*
• Calcium—supports bone density*
• B vitamins—play key roles in supporting nerve health and functioning*
• Prebiotic fiber (partially hydrolyzed guar gum)—may help to minimize inflammation and support joint health*

The Takeaway

Getting older doesn’t mean living with constant discomfort. By focusing on daily protein and a nutrient-rich diet, you can help maintain muscle, support your joints, and reduce pain.

Small, consistent changes—like adding a protein source to each meal—can make a big difference in how you feel day to day. And when paired with regular activity, hydration, and good sleep, nutrition becomes one of your most powerful tools for healthy aging.

Always talk to your healthcare provider before making major changes to your diet, especially if you have chronic health conditions or take medications.

References

1. Zelaya CE et al. Chronic pain and high-impact chronic pain among U.S. adults, 2019. NCHS Data Brief, no 390. Hyattsville, MD: National Center for Health Statistics. 2020.
2. Dagnino APA et al. Front Hum Neurosci. 2022;16:736688.
3. Volpi E et al. Curr Opin Clin Nutr Metab Care. 2004;7(4):405-410.
4. Wang L et al. Nutrients. 2024;16(23):4081.
5. Mangano KM et al. Curr Opin Clin Nutr Metab Care. 2014;17(1):69-74.
6. Bauer J et al. J Am Med Dir Assoc. 2013;14(8):542-559.
7. Stromsnes K et al. Biomedicines. 2021;9(8):922.