Did you know women in menopause and postmenopause generally need more protein than when they were younger? Whether you are an omnivore or a plant-based eater, you will likely need to kick up your protein intake as you get older to maintain health and ward off the effects of aging.  

What’s so important about protein in menopause?

Protein performs many essential tasks in the body, and as we age and go through menopause and beyond, hormonal fluctuations, muscle loss, cell and tissue repair, bone loss, and other factors require the presence of sufficient protein to maintain health. Here are a few critical things protein does:

• Involved in making new cells and repairing damaged ones
• Makes up some hormones, including insulin and follicle-stimulating hormone
• Present in red blood cells as hemoglobin, which is necessary for providing oxygen to the body’s cells
• Involved in maintaining bone strength and thus helping prevent osteoporosis

Here’s another important reason to watch your protein intake in menopause and beyond: older women (and men) are less responsive to amino acids (protein), which means they need more to maintain optimal function and health compared with younger adults. One of the key areas to address is the reduction in muscle mass.

What’s the link between muscle and protein?

Age-related muscle loss can start around age 35. Typically the rate of loss is 1 to 2 percent a year, but that can speed up to 3 percent or more after age 60. As muscle mass decreases, so does strength and tone. 

For some women, the muscle loss is great enough to result in sarcopenia, which is characterized by frailty, very weak muscles, and loss of mobility. Declining estrogen also plays a significant role in the development of sarcopenia, because the hormone is important in maintaining muscle and bone mass. Eating enough protein can help ward off this disease.

Along with these losses is a decline in metabolism starting around age 40, which increases the chances of gaining weight. This can result in a greater fat-to-muscle ratio, a harbinger of difficulty in losing weight. 

Read about protein needs during menopause and beyond

If you consume adequate protein and combine that with regular aerobic and strength training, this can lead to an equation women can benefit from: more muscle equals faster metabolism, which can then equal weight loss or weight maintenance, and stronger muscles.

How much protein do women in menopause and beyond need? 

That’s a great question, and the answer is, that it depends on the individual. Not all experts agree on the optimal amount for women in menopause and beyond. However, this protein calculator can help identify individual needs. It estimates the amount of dietary protein you need to stay healthy when considering your age, gender, weight, height, and activity level. A 60-year-old woman who is 5 feet tall, weighs 110 pounds, and is moderately active, for example, will have different needs than a 60-year-old woman who is 5 feet 7 inches tall, 165 pounds, and is sedentary.

Recommended protein intake is provided by three different authoritative institutions: Centers for Disease Control and Prevention, World Health Organization, and the American Dietetic Association. Discuss the results with your healthcare provider.

Where can I get my protein?

Just like all women differ in their protein needs, so do the diets they eat and the sources of protein available. The following list provides information for all women: omnivores and plant-based consumers. (Compilation from three sources.)

Read about 7 best vegan protein sources

Protein Sources

Animal-based

Plant-based

Sources: Top 10 foods highest in protein. MyFoodData (from USDA data). 2021 Jul 28; Panoff L. A comprehensive chart of vegan protein sources. Healthline 2021 Jun 9; Protein content of foods. Today’s Dietitian

When should I eat protein?

Getting enough protein is one goal; the other is to balance out when you eat it throughout the day. Packing most of your daily protein needs into a single smoothie in the morning is not a good move, since the body can only use about 25 to 35 grams every four to five hours. Therefore, a general tip is to divide your daily protein needs evenly among your meals, and if you also snack, some protein can be consumed then as well. 

Bottom line

Women in menopause and beyond need to watch their protein intake for muscle and bone health, hormone balance, and other critical factors for optimum health. Evaluate your current protein intake, determine your daily needs, and be sure to eat protein at every meal.