Protein and postmenopause: Why it matters more than ever
As we move through perimenopause and beyond, our bodies experience real changes — from hormone fluctuations to shifts in muscle mass, bone density, metabolism, and even brain function. One key nutrient that becomes more important with age - Protein.
Here we explore why protein matters more than ever after menopause, the best types to choose, and how to include it in delicious, everyday meals.
Why protein intake matters more with age
During perimenopause and postmenopause, natural declines in oestrogen can lead to:
- Muscle loss (sarcopenia)
- Reduced bone density
- Slower metabolism
- Blood sugar imbalances
- Changes in cognitive function and fatigue
Protein helps counteract these effects by:
In short, protein becomes more than a gym nutrient — it’s a key part of ageing well.
Understanding the different forms of protein
Not all proteins are the same — here's a quick guide:
| Type | Description | Notes |
|---|---|---|
| Whey | Derived from dairy | Fast digesting; not suitable for vegans |
| Casein | Dairy-based | Slower digesting; not vegan |
| Collagen Peptides | From animal connective tissue | Not a complete protein; not vegan |
| Plant-Based Blends | Pea, hemp, pumpkin, rice, etc. | Suitable for vegans, hypoallergenic |
| Hemp Protein | From hemp seeds | High fibre and contains omega-3s |
| Pea Protein | High in lysine and easy to digest | Common base for vegan blends |
| Pumpkin Seed Protein | Nutrient-dense | Good magnesium, zinc, iron content |
Plant-based protein powders that combine pea, hemp, and pumpkin seed are ideal — they're gentle on digestion, provide a full amino acid profile when blended, and naturally suit vegan and menopause-focused diets.
What makes a protein 'complete'?
A complete protein contains all 9 essential amino acids that the body can’t make on its own. Most animal proteins are complete. Plant proteins can be incomplete — but when combined (like pea + hemp or rice + legume), they become complete.
A good vegan blend with 14 g of protein per serving can easily provide what you need.
Long-term benefits of a balanced protein intake
Regular, balanced protein intake can help:
- Preserve muscle mass and strength
- Support healthy weight and metabolism
- Improve bone health
- Boost mental clarity and energy
- Enhance immune resilience and recovery
It also helps maintain hair, skin and nail health, which are often affected during and after menopause. You may enjoy reading: How menopause impacts your skin and hair.
How much protein do menopausal women need per day?
Experts recommend 1.2–1.6 grams of protein per kg of body weight for menopausal and postmenopausal women — higher than the general adult recommendation.
So if you weigh 65 kg (about 10 stone):
Aim for 80–100 grams of protein per day — ideally spread across meals and snacks.
Higher protein intakes are particularly important for:
What is the best protein for postmenopause?
The best protein:
- Is plant-based (pea, hemp, pumpkin, etc.)
- Provides 14g per serving
- Has added functional nutrients like creatine (for muscle and energy) and mushrooms (for immune and stress support)
Look for blends that also include:
What is protein water vs protein powder?
Protein water is a ready-to-drink beverage with added protein — often collagen or whey. While convenient, it's often low in overall protein, not vegan, and doesn't offer the same nutrient density as a full plant-based protein shake.
Protein powders can be blended into meals or smoothies and offer more control, higher protein per serving, and options that align with your dietary values. You should always look out for added ingredients such as sugar, stevia and other artificial sweeteners that can disrupt your gut microbiome.
View our range of award-winning probiotics, vitamins and supplements.
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