The power of protein: why it’s essential during perimenopause and menopause

Protein is a buzz word in nutrition at the moment, especially when it comes to the menopause, but why is it so important for women at this stage of life? As one of the macronutrients, alongside carbohydrate and fat, protein has many important roles in the body. Best known for its role in growth and repair, we need it to make hormones such as insulin, oestrogen and progesterone and for building strong bone and muscle.

The body can’t store protein, so if we don’t have enough in our diet, it’s taken from the muscle and bone to meet its needs. As we age, we lose muscle mass and bone density, known as sarcopenia. Declining oestrogen levels in perimenopause and menopause exacerbate this for women, so it’s really important to make sure you’re getting enough protein in your diet, and most women in midlife aren’t.

Why is protein is important for the menopause?

Maintains Muscle Mass and Strength

Muscle loss (sarcopenia) accelerates with age, especially when oestrogen starts to decline. Adequate protein, combined with strength training, helps women maintain or even build lean muscle, supporting mobility, balance and energy.

Supports Metabolism and Weight Management

Midlife weight gain—especially around the middle —is common during the menopausal transition. Protein has a higher thermic effect than carbs or fats, meaning your body burns more calories digesting it. Plus, it keeps you fuller for longer, which can reduce snacking and overeating.

Promotes Bone Health

Oestrogen protects bones. As it drops, bone density declines, increasing the risk of fractures. Protein supports calcium absorption and helps maintain the structural integrity of bones, especially when paired with adequate vitamin D, calcium and resistance exercise.

Stabilises Mood and Energy Levels

Fluctuating blood sugar levels can worsen mood swings and fatigue. Including protein with meals helps regulate blood sugar, supporting more stable energy and mood throughout the day.

Improves Hair, Skin, and Nail Health

Collagen and keratin—the building blocks of healthy skin, hair and nails—are made from amino acids found in protein. With age, the body’s ability to produce collagen declines, so a diet rich in protein can help maintain a youthful appearance and stronger skin barrier.

Whilst protein requirements differ from person to person, women in perimenopause and menopause should be aiming for 1.2g protein per kg of body weight. But what does this look like and how do you know if you’re getting enough? It's worth thinking how you can get more into each meal - you're aiming for about 30g a meal. If all the weighing feels like a chore, think palm-size animal protein (or 3 eggs) at each meal or 1.5 x palm of veggie protein (eg tofu, lentils) - and ensure you have protein with a snack, if you have one.

Best Sources of Protein

• Animal-based: Chicken, turkey, eggs, Greek yogurt, lean beef, fish and dairy

• Plant-based: Lentils, chickpeas, quinoa, tofu, tempeh, edamame, nuts and seeds

• Supplements: Protein powders (whey, casein, or plant-based) can help meet daily needs, especially if appetite or digestion is a concern.
  

  

  
  

Easy Ways to Add More Protein Daily

• Breakfast: Greek yogurt with seeds and berries, or scrambled eggs with veggies

• Lunch: Lentil or chicken salad with quinoa

• Dinner: Grilled salmon with roasted vegetables

• Snacks: Hard-boiled eggs, protein shake, edamame, cottage cheese

If you’re a woman in your 40s or 50s, now is the time to check in on your plate: Are you getting enough protein to support the changes your body is going through?