Why Getting Enough Protein Could Be the Key to Easing Menopause Symptoms
If you're anywhere near perimenopause or menopause, you've probably heard the advice: "Just eat healthy and stay active." As if it's that simple with your kids pulling you seven different directions at once and your husband calling you for work advice, and your parents you need to check in on every day. Meanwhile, you're battling night sweats, sugar cravings that feel like demon possession, random sadness you can’t shake, and the kind of energy crashes that make you wonder if gravity got stronger overnight and decided to crush your soul.
Here's a piece of the puzzle that doesn't get enough attention: protein.
Not carbs, not fat, just good old protein.
And if you aren't getting enough of it right now, your body is likely feeling the consequences a bit louder than ever before.
Today I found a cool article about why protein is so crucial during this time of your life, what happens if you don't get enough, and how to fix it without turning into a chicken-breast-obsessed bodybuilder.
So, of course, I needed to know more.
Menopause Isn't Just Hormonal. It's Also Metabolic.
Yes, estrogen drops, we all know this, but it's not just about hot flashes and mood swings.
When estrogen declines, your entire metabolism shifts with it. You lose muscle mass faster, your body gets worse at managing blood sugar, your bones even start thinning (yep, osteoporosis risk climbs), and your poor brain chemistry (think serotonin and dopamine) gets a little shakier.
Protein is really central to all of this.
Without enough protein, you're basically trying to run a broken-down car on fumes, and you're wondering why the check engine light won't turn off.
Not that you’re broken, but maybe some days you feel more like you’re running on fumes than you’d care to admit.
What Happens When You Don't Get Enough Protein During Menopause?
So here's the not-so-fun list that you don’t wanna hear.
Depression and anxiety go into overdrive. Your brain needs amino acids (protein building blocks) to make all those mood-regulating chemicals that keep us even.
Low energy is a big one that you might be feeling often. Less muscle = slower metabolism = constant fatigue.
Increased sugar cravings might be coming out of nowhere as well. Your body looks for quick energy sources when it's starving for stability, and sadly, candy seems to fit the bill.
Any good bodybuilder like my husband will tell you that not enough protein will also create the issue of rapid muscle loss. Even if your weight stays the same, you're losing the "good" weight (muscle) and gaining "bad" weight (fat). * sigh *
Bone weakness is another huge one we want to address because bones aren't just made of calcium; they need a protein framework too.
And the kicker is our vanity might go out the window too, with poor skin, hair, and nail health suffering. Collagen, elastin, keratin, these are all proteins.
Basically, everything that feels "off" in menopause can get worse when protein intake is too low, great, right?
How Much Protein Do You Actually Need?
The old RDA (Recommended Dietary Allowance) for protein is totally outdated for menopausal women. As are most of their recommended allowances honestly (https://www.michelegargiulo.com/blog/the-forgotten-food-pyramid-real-nutrition)
Most experts now recommend at least 1.0 to 1.2 grams of protein per kilogram of body weight per day after 50.
For example, if you weigh 150 pounds (~68 kilograms), you'd need 68-82 grams of protein a day.
And honestly, some women online seem to feel even better closer to 100 grams per day, especially if they’re active.
It sounds like a lot, but when you start tracking it, you’ll realize how easy it is to fall short if you aren't intentional with what’s on your plate.
How to Sneak More Protein Into Your Day (Without Feeling Like a Meathead)
This isn't about eating plain chicken breast for every meal. Here’s how real humans do it:
1. Start your day with Protein, it sets the daily tone off right.
Scrambled eggs with spinach.
Greek yogurt with berries.
A smoothie with a scoop of protein powder (this Organic Plant-Based Protein Powder is super clean and doesn’t taste chalky).
2. Protein at every meal, it doesn’t even have to be huge.
A few ounces of chicken, turkey, salmon.
Beans, lentils, chickpeas.
Cottage cheese or cheese sticks.
3. Protein snacks to the rescue.
Hard-boiled eggs.
Protein bars (just watch for ones low in sugar and be careful of constipation issues).
Edamame.
4. Boost with Collagen.
Collagen peptides dissolve easily into coffee, tea, or smoothies, they’re especially good for joint, skin, and hair support too.
I like this Collagen Peptides Powder because it’s flavorless and dissolves instantly, I put it in my tea in the morning and my tea at night (Earl Gray then Chamomile).
5. Double your protein portions at dinner if you’re hungry. Instead of one small piece of fish, have two and skip over the extra serving of potatoes. Your body will thank you later.
Signs You're Starting to Get Enough
You don't have to guess if you’re doing enough, your body will start telling you, thankfully.
Your cravings will finally start to settle down, while your mood might feel more stable.
You have more "even" energy through the day, none of those sharp ups and downs that make you feel like you’re getting whiplash.
Another benefit of all those proteins will be your muscles feel stronger, even without extra gym time. You might even notice your skin and hair looking a little happier, which is a bonus I’m here for.
(And if you're doing resistance training, expect faster, better results. My husband Zak creates excellent workout programs if you reach out to him on his website!)
What About Plant-Based Women?
You can 100% hit your protein goals on a vegetarian or even vegan diet.
You’ll just need to be extra mindful and work to combine legumes + grains to create "complete" proteins. Use protein powders when needed, don’t be afraid of these guys, but maybe take a fiber supplement as well.
Include soy foods like tofu, tempeh, edamame, they’re fantastic in taste as well as balanced diet.
It’s totally doable, it just takes a little attention.
Why Doctors and Dietitians Are Talking About This More Now
In the past 5 years, there’s been a real shift, thank god.
Newer studies are showing that protein intake after menopause is just as critical as calcium and vitamin D for aging well. It's not just about looking toned (although that's a nice side effect). It's about preventing osteoporosis, protecting mental health, and keeping independence and mobility strong for decades so you can keep up with your grandkids or your friends in pickleball.
It’s an increase in quality of life, period.
If You Take Just One Thing From This Post...
Protein isn't optional during menopause, please find ways to eat more of it.
It’s the difference between feeling like you’re "fading" and feeling like you’re still fully here, fully strong, and still fully yourself.
It’s not too late, not even close, don’t forget your body will respond if you start giving it what it needs.
Start small if you need to by adding a scoop of protein to breakfast. Double your chicken at lunch, and throw some collagen into your afternoon tea.
You don't have to overhaul your life overnight, you just have to start feeding your body like you still believe in it.
Because it’s still on your side, even now, even after everything the two of you have been through together.
Cheers to staying strong and stubborn and very much still alive, no matter what phase of life you're in.
Disclaimer: I’m not a doctor, just someone who likes to read a lot. Check out these other articles for more information:
The Impact of Protein in Post-Menopausal Women: Narrative Review
Skeletal muscle mass is associated with higher dietary protein intake — postmenopausal women study
