Quick answer: During and after menopause, falling oestrogen accelerates muscle and bone loss, so protein needs rise — aim for the higher end, around 1.2–2.0g per kg daily. A clean whey or plant protein with ~20–25g per serving makes hitting that target realistic.
Why protein matters in menopause
Lower oestrogen speeds up the loss of muscle (sarcopenia) and bone density. Higher protein, paired with resistance training, helps protect both — making it one of the most useful nutrition changes in midlife.
How to use it
Spread protein across meals and add a shake to reach the higher target. Pair with creatine, increasingly recommended for women in midlife for muscle and strength.
Beyond protein
Vitamin D, calcium and strength training round out a menopause-supportive routine. See supplements for perimenopause.
Frequently asked questions
Is protein good for menopause?
Yes. Higher protein helps offset the muscle and bone loss driven by falling oestrogen, especially when combined with resistance training.
How much protein during menopause?
Aim for the higher end of 1.2–2.0g per kg of bodyweight per day, spread across meals.
Which protein powder is best for menopause?
A clean whey or plant protein with ~20–25g per serving and low sugar — choose the type your stomach prefers and you will take daily.
Related reading
- Supplements for perimenopause
- Best supplements for women over 50
- Best protein powder for perimenopause
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This article is general information, not medical advice. If you are pregnant, breastfeeding, or have a health condition, check with your GP or a registered dietitian before changing your protein intake or supplements.