The short answer: yes, they often do.
As women approach menopause, their bodies go through big changes. Hormone levels drop. Metabolism slows down. Muscle mass starts to decline. All of these factors make protein more important than ever.
Let’s break it down.
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Why Protein Matters During Menopause
1. Muscle Loss
After age 40, women naturally begin to lose lean muscle. Estrogen levels also decrease, which speeds up this loss. Protein helps maintain and rebuild muscle. This is crucial not just for strength, but also for metabolism and overall energy levels.
2. Bone Health
Protein works with calcium to support bone strength. During menopause, bones can become more brittle. Getting enough protein may help reduce the risk of osteoporosis.
3. Appetite Control and Weight Management
Many women notice weight gain during menopause. Protein keeps you full longer and helps prevent overeating. It also requires more energy to digest, boosting calorie burn slightly.
How Much Protein Do You Need?
The standard recommendation is 46 grams per day for adult women. But after 40 or during menopause, many experts suggest more—around 1.2 to 2.0 grams of protein per kilogram of body weight.
For a woman weighing 150 pounds (68 kg), that’s about 82 to 136 grams per day.
Talk to your doctor or a registered dietitian to find the right amount for your body and lifestyle.
Best Protein Sources for Women
- Lean meats (chicken, turkey, lean beef)
- Fish and seafood (especially salmon and tuna)
- Eggs
- Dairy (Greek yogurt, cottage cheese, milk)
- Plant-based options (tofu, lentils, chickpeas, quinoa)
- Protein powders (whey or plant-based, if needed)
Spread protein throughout the day—at breakfast, lunch, dinner, and snacks. This helps your body absorb it better and supports steady energy.
Final Thoughts
Menopause is a natural stage of life, but it comes with challenges. Getting enough protein can help ease the transition and support your long-term health.
It’s not just about building muscle—it’s about staying strong, energized, and balanced as your body changes.
So yes, women around menopause do need more protein. And making small daily changes can make a big difference.
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