#Dietary

Protein is central to muscle maintenance and immune function, and global diet trends push fortified foods with extra protein. From yoghurt and bread to coffee and even some alcoholic beverages, the market is flooded with claims about protein benefits. But are protein-fortified foods truly better for health in everyday Thai life?

Experts agree protein matters. Current guidelines suggest about 0.75 grams of protein per kilogram of body weight for most adults. Some researchers argue this may be too low for certain groups—older adults, athletes, or people recovering from illness may benefit from 1.2–1.6 grams per kilogram. However, there is debate about extremely high intakes, occasionally promoted by social media, which may far exceed what the body can effectively use.

Creatine, once mainly associated with bodybuilding, is gaining attention among middle-aged women in Thailand for physical and cognitive well-being. A recent feature in mainstream media highlighted how this supplement is reaching a broader audience, including women who report stronger muscles and clearer thinking. The narrative resonates with Thai women approaching menopause, who often seek practical strategies to maintain energy and vitality during this life phase.

Creatine is naturally produced in the body and helps generate adenosine triphosphate (ATP), the energy currency of cells. However, natural production may fall short for individuals with active lifestyles or age-related metabolic changes. Medical experts note that supplementation can help bridge this gap, supporting muscle performance and brain energy, particularly during periods of stress or increased cognitive demand.