Protein is an essential macronutrient that is important for women of all ages and stages. However, optimizing your intake is particularly important during menopause, as this shift brings about significant hormonal changes that affect muscle mass, bone density, and metabolism. As estrogen levels decline, the body’s ability to maintain muscle and bone strength diminishes, increasing the risk of sarcopenia (age-related muscle loss) and osteoporosis. These changes can also slow metabolism, making it more challenging to manage body weight and energy levels.
The good news is that by optimizing protein intake during menopause, women can combat these effects, preserving lean muscle, strengthening bones, and supporting overall health. Even better news? We’re sharing all you need to know. Ahead, learn why protein needs increase during menopause, the best sources to include in your diet, and actionable tips to ensure you’re meeting your body’s changing nutritional demands.
The Role of Protein During Menopause: Why Dietary Needs Change, According to Science
#1 Preservation of Muscle Mass
Research shows that women lose about 3–8% of their muscle mass per decade after the age of 30, and this rate accelerates during menopause. To combat muscle loss, some nutrition experts recommend increasing protein intake to 1.2–1.6 grams of protein per kilogram of body weight per day, which is higher than the standard recommendation of 0.8 g/kg. This increase helps counteract the natural decline in muscle protein synthesis, ensuring better muscle preservation. Not to mention, maintaining muscle is vital for strength, mobility, and metabolic health, as muscle tissue burns more calories than fat, even at rest.
Focusing on high-quality protein sources like lean meats, fish, eggs, legumes, and dairy can provide the amino acids needed for muscle repair and growth. Additionally, pairing protein consumption with resistance training, such as weightlifting or bodyweight exercises, can further support muscle mass and overall strength.
RELATED: The Powerful Anti-Aging Benefits of Strength Training For Women
#2 Bone Health Support
Protein isn’t just for muscles — it plays a vital role in maintaining bone structure, especially with age. During menopause, the decline in estrogen — which helps regulate the balance between bone formation and resorption — accelerates bone loss, increasing the risk of osteoporosis and fractures.
The good news is that adequate protein intake provides the building blocks for bone tissue and supports the production of collagen, a key protein that supports bone strength and flexibility. In fact, research has linked protein-rich diets to improved bone mineral density, especially when combined with sufficient calcium and vitamin D. These nutrients work together to enhance bone formation and slow bone resorption, making them crucial for postmenopausal women.
Beyond protein-rich foods like nuts, seeds, lean meats, and legumes, focusing on protein sources that are also rich in calcium — such as yogurt, leafy greens, and sesame seeds (or tahini) — can provide extra support for bone health.
RELATED: 3 Benefits of Resistance Training For Stronger Bones & A Lower Risk of Osteoporosis
#3 Metabolism and Weight Management
Menopause often brings metabolic changes, leading to weight gain or difficulty maintaining a healthy weight. Declining estrogen levels are linked to shifts in fat distribution, particularly increased fat accumulation around the abdomen. Additionally, the natural loss of muscle mass that occurs during menopause further reduces resting metabolic rate, as protein has a higher thermic effect compared to fats and carbohydrates.
Luckily, boosting your protein intake helps counteract these changes by supporting muscle preservation and boosting metabolism. A higher protein intake not only increases the thermic effect of food (helping to burn more calories), but it also promotes satiety, reducing hunger and aiding in weight management.
To support a healthy metabolism, aim to include protein at every meal, focusing on high-quality sources such as eggs, fish, poultry, legumes, nuts, and seeds. To further support satiety and weight loss, consider pairing protein with fiber-rich foods like vegetables, whole grains, and legumes to stabilize blood sugar levels and reduce the likelihood of overeating.
RELATED: The Healthiest Protein-Rich Foods That Support Weight Loss
The Best Sources of Protein for Menopause
Salmon
Rich in high-quality protein and omega-3 fatty acids, salmon is a great protein source for menopausal women. The protein in salmon helps preserve muscle mass and support bone health, while its omega-3s have been shown to reduce inflammation and the risk of cardiovascular disease (which rises during menopause). Best of all, recent research suggests that omega-3s may also improve mood and reduce the frequency of hot flashes, making salmon a must-have addition to any menopausal diet.
Greek Yogurt
If you tolerate dairy, Greek yogurt can be a nutritional powerhouse during menopause. Rich in protein, it helps preserve muscle mass, support bone strength, and aid metabolism. Plus, it’s packed with calcium, a vital mineral for maintaining bone density as estrogen levels decline. As an added bonus, Greek yogurt is rich in gut-healthy probiotics, linked to improved weight management, mood, and mental health — all common concerns during menopause. Just be sure to opt for unsweetened Greek yogurt to avoid added sugars or sneaky inflammatory ingredients.
RELATED: 6 Ways to Make Grab & Go Yogurt Parfait Cups With 10 grams of Protein or More
Quinoa
Though plant-based, quinoa is a complete protein, meaning it contains all nine essential amino acids needed for muscle repair and growth. It’s also rich in magnesium, a mineral that supports bone health and helps regulate sleep — which for 40-69% of women, is disrupted during menopause. And thanks to its fiber and B vitamins, quinoa is a great protein source to help support energy and satiety.
RELATED: 11 Delicious Sources of Plant-Based Protein to Add to Your Diet
Eggs
Eggs are rich in vitamin D and choline, nutrients that support bone health, brain health, and inflammation associated with aging. Low in calories and rich in protein and healthy fats, research suggests that starting the day with eggs can enhance satiety, curb hunger, and promote better portion control throughout the day.
Lentils
Lentils are a plant-based protein option packed with fiber, iron, and folate. They not only help preserve muscle mass but also support heart health by lowering cholesterol levels and stabilizing blood sugar. In fact, diets rich in legumes, like lentils, are associated with reduced inflammation and improved metabolic health.
Chicken Breast
A chicken breast is a lean protein source that’s low in fat and rich in essential amino acids, making it particularly beneficial for preserving muscle mass during menopause — especially when combined with resistance training. Doing so helps to enhance its muscle-preserving benefits, reducing the risk of sarcopenia (age-related muscle loss) while supporting overall metabolic function.
RELATED: The Healthiest Protein-Rich Foods to Support Lean Muscle Growth
Tofu
Tofu is a protein-rich option made from soy, which contains isoflavones — plant compounds that mimic estrogen in the body. According to research, these isoflavones may help alleviate menopausal symptoms like hot flashes while supporting bone health and muscle preservation. When consumed regularly, there’s even research linking soy protein to a reduced risk of osteoporosis in postmenopausal women.
Tempeh
Tempeh is another soy-based protein that’s fermented, making it easier to digest and rich in gut-healthy probiotics. Like tofu, it contains isoflavones that can help alleviate menopausal symptoms and improve bone density. Plus, it’s higher in protein compared to many other plant-based options, making it an excellent choice for muscle preservation.
Almonds
Almonds (and other nuts and seeds such as pumpkin seeds and cashews) are a good source of plant-based protein, healthy fats, and magnesium. They support muscle function, bone strength, and energy production, which are critical during menopause. Studies suggest that consuming a handful of almonds daily can improve heart health and reduce abdominal fat, making them a great option for weight management and cardiometabolic health.
The Takeaway
As women navigate the changes of menopause, meeting increased protein needs becomes imperative for symptom management and healthy aging. Essential for preserving muscle mass, supporting bone health, and managing weight, optimizing your intake can offer significant support in a rather simple way. Focusing on high-quality protein sources like salmon, Greek yogurt, eggs, chicken breast, and plant-based options like tofu and lentils can provide significant benefits — especially when combined with regular physical activity, like weight-bearing exercises. This simple tip may be your secret to navigating the challenges of menopause and enhancing your overall well-being with ease!
