Member-only story
The Health Implications of Protein: Interview with Dr. Donald Layman
Protein is an integral part of our diet. It is a necessary component to almost all factors of living. However, its implications for our health are frequently misunderstood.
Recently I spoke to Dr. Donald Layman about some of the health implications of protein. Dr. Layman holds a Ph.D. in nutrition and runs a large lab at the University of Illinois’ nutrition Ph.D. program. This lab and Dr. Layman’s research primarily focus on a multiplicity of topics regarding protein and amino acids, including their role in human health. He definitely can be considered the go-to guy when it comes to questions concerning protein.
My first question to Dr. Layman was predicated on his research (1) which showed that a protein intake at higher levels than the current RDA (Recommended Daily Allowance), which is 0.8 grams per kilogram of body weight, improved various health markers.
Daniel: What exactly is wrong with the current RDA for protein? What would be the health implications of raising it?
Donald: I actually think that the RDA is okay. However, it is being misused. The definition of the RDA is the minimum intake to prevent a deficiency. Thus, as far as we can see, people in the U.S. that meet the RDA do not exhibit symptoms of protein deficiencies such as edema (2), fatty liver (3), hair/nail loss (4), loss of muscle mass (5), and increased bone weakness (6). Nevertheless, that is not the same thing as saying that the RDA is set up for optimal health. There is a range of good nutrition for any nutrient versus merely filling in the gaps of potential deficiencies. For instance, 60 mg of vitamin C will prevent scurvy, but people regularly take 500–1000mg to improve immunity and prevent colds. For protein, we misuse the RDA because it is perceived as the optimal amount for health when in reality, it is the minimal amount to offset decisively. There is a lot of evidence for healthy adults that twice the RDA is actually the optimal level for health and, in particular, muscular health. The reason for this is that as we age, the signaling elements for muscle protein synthesis [i.e…
