How Protein Absorption Impacts Your Health: 8 Key Benefits
In the world of nutrition, protein often takes center stage—and for good reason. This essential macronutrient serves as a fundamental building block for virtually every cell in your body. However, consuming protein is only half the equation; how efficiently your body absorbs and utilizes it is equally crucial. Let's explore why protein absorption matters and how optimizing it can support your health, energy, and overall vitality.
The Protein Problem With Protein
Even when we prioritize eating adequate amounts of protein, we will likely face challenges with absorption efficiency. As we age, undergo hormonal changes, or experience increased stress, our body's natural ability to break down and utilize protein can change. Supporting optimal protein absorption helps maintain numerous bodily functions and support overall wellness.
Eight Ways Your Body Benefits From Better Protein Absorption
1. Healthy Muscle Structure and Function
Who can benefit most: Aging adults, those with sedentary lifestyles, and women experiencing midlife hormonal shifts.
The science: Research published in the Clinical Nutrition and Metabolic Care demonstrates that adequate protein intake supports muscle protein synthesis, the process responsible for maintaining healthy muscle tissue. This becomes increasingly important with age, as the body's natural muscle maintenance processes can change over time.[1]
For women in midlife, hormonal fluctuations may influence how efficiently the body utilizes protein, making optimal protein absorption particularly important for maintaining healthy muscle function.[2]
2. Supporting a Healthy Metabolism
The metabolic connection: Muscle tissue contributes significantly to your resting metabolic rate—the calories your body uses at rest.
The science: Protein has the highest thermic effect of feeding (TEF) among macronutrients, requiring 20-30% of its caloric content just for digestion and processing, compared to only 5-10% for carbohydrates and 0-3% for fats.[3] This means that for every 100 calories of protein consumed, your body uses 20-30 calories just processing it.
A study in the American Journal of Clinical Nutrition found that higher protein diets supported a higher resting energy expenditure compared to lower protein diets, even when total caloric intake remained identical.[4]
3. Supporting Energy and Vitality
The energy equation: Efficient protein absorption supports cellular repair and normal hormone production.
The science: Amino acids from protein serve as precursors for energy-regulating neurotransmitters and hormones. Research in the International Journal of Tryptophan Research shows that the amino acid tryptophan supports healthy serotonin production, which plays a role in normal mood, sleep, and energy levels.[5]
Additionally, protein plays a role in normal iron metabolism and oxygen transport through the blood. Maintaining optimal protein absorption can support your body's natural energy production systems.[6]
4. Support for Cognitive Function and Mood
The cognitive connection: Your brain utilizes amino acids from protein to produce neurotransmitters that support focus and emotional balance.
The science: Neurotransmitters including serotonin, dopamine, and norepinephrine—all important for cognitive function and mood regulation—require amino acids as building blocks. Research published in Physiology & Behavior shows that protein intake can help support normal neurotransmitter production and cognitive performance.[7]
Protein also helps support normal blood glucose levels, which may help maintain cognitive clarity throughout the day. A study in the American Journal of Clinical Nutrition found that higher protein breakfasts supported cognitive performance and sustained attention throughout the day compared to high-carbohydrate alternatives.[8]
5. Immune Function
The wellness factor: Your immune system requires protein for normal functioning.
The science: Important components of your immune system, including antibodies, are made of protein. An article published in the British Journal of Nutrition shows that protein plays an essential role in maintaining normal immune function.[9]
White blood cells, which are fundamental to your body's natural defenses, also require a steady supply of amino acids to maintain both their numbers and function. Clinical research published in Nutrition Journal has observed that individuals with optimized protein intake maintained robust immune function compared to those with lower protein consumption.[10]
6. Healthy Hair, Nails, and Skin
The beauty connection: The structural proteins that contribute to skin elasticity, hair strength, and nail durability all depend on adequate protein intake and absorption.
The science: Keratin, collagen, and elastin—the proteins responsible for skin firmness and hair strength—are made from amino acids, particularly glycine, proline, and lysine. [11]
7. Healthy Appetite Regulation and Blood Sugar Balance
The hunger connection: Protein plays an important role in normal appetite regulation and blood sugar stability.
The science: A landmark study in the American Journal of Clinical Nutrition demonstrated that meals with adequate protein supported healthy levels of satiety hormones (PYY, GLP-1) while helping to moderate ghrelin, often referred to as the "hunger hormone."[12] Achieving this hormonal balance can help support a healthy appetite, according to research published in the research journal, Obesity.[13]
Protein also helps moderate carbohydrate digestion, supporting a more gradual rise in blood glucose levels. A study in Diabetes, a research journal by the American Diabetes Society, found that adding just 25g of protein to a carbohydrate-rich meal supported normal post-meal blood sugar levels.[14]
8. Supporting Bone Health
The skeletal connection: While calcium gets most of the attention for bone health, protein makes up approximately 50% of bone volume and 33% of bone mass.
The science: Research published in the Journal of Bone and Mineral Research demonstrates that higher protein intake—and perhaps more importantly, better protein absorption— is associated with support for normal bone mineral density and bone strength, particularly when combined with adequate calcium and vitamin D.[15]
This is especially relevant for women during and after midlife hormonal changes. A large-scale study published in Osteoporosis International observed that women with higher protein intake maintained better bone health compared to those with lower intake.[16]
Getting the Most Out of Every Gram
Protein is our favorite macronutrient for a reason. And understanding how your body absorbs and uses it is the next frontier in getting more from what you eat. Things like spreading intake throughout the day, choosing complete protein sources, and supporting your digestive health can all make a difference.
And, thankfully, now we can simplify this complex macronutrient and amplify the protein we’re already consuming with P24—a precision enzyme developed from Nobel-winning science that helps your body break down protein more efficiently. By enhancing the release and absorption of amino acids and peptides, you can get more value from the meals you’re already eating.
Protein powers the vital processes of our bodies—from fueling strength and focus to supporting long-term vitality. We all deserve to get the most out of it.
References:
- Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging
- Breen L, Phillips SM. Skeletal muscle protein metabolism in the elderly
- Westerterp KR. Diet induced thermogenesis
- Weigle DS, et al. A high-protein diet induces sustained reductions in appetite
- Richard DM, et al. L-Tryptophan: Basic Metabolic Functions
- Kurpad AV. The requirements of protein & amino acid during infections
- Fischer K, et al. Carbohydrate to protein ratio in food and cognitive performance
- Hoyland A, et al. A systematic review of breakfast on cognitive performance
- Li P, et al. Amino acids and immune function
- Calder PC. Feeding the immune system
- Wu M, et al. Biochemistry, Collagen Synthesis
- Weigle DS, et al. A high-protein diet induces sustained reductions in appetite (also #4)
- Leidy HJ, et al. Higher protein intake preserves lean mass
- Gannon MC, Nuttall FQ. Effect of a high-protein, low-carbohydrate diet
- Hannan MT, et al. Effect of dietary protein on bone loss
- Munger RG, et al. Prospective study of dietary protein intake and hip fracture
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
