The Nutrient Every Woman Needs More of During Menopause

A woman measures her waist with a tape measure, focusing on fitness and health goals.

As a nutritionist, I've always maintained my weight through a combination of healthy eating and regular exercise. But like many women, I discovered that as I entered perimenopause and menopause, my body began responding differently to food and exercise than it had for decades.

What worked in my 30s and 40s simply wasn't working anymore.

This was incredibly frustrating, as I felt like I was doing all the right things, but my body just is not responding anymore! I speak to women everyday who feel almost like they are battling their own bodies every day.

What I quickly learned is that eating "healthy" and counting calories are not always enough during this stage of life. The quality of our nutrition becomes increasingly important because food is more than calories, it's fuel for our bodies and provides the building blocks we need to thrive.

One nutrient that deserves special attention during menopause is protein.

As estrogen levels decline, women naturally begin to lose muscle mass more rapidly. Muscle is incredibly important because it helps support metabolism, blood sugar balance, strength, bone health, mobility, and healthy aging. Think of muscle as the engine that keeps your body running efficiently. The more muscle we maintain, the better the engine works.

Protein also helps keep us feeling fuller longer, which can make it easier to manage cravings and support healthy weight management. In addition, protein requires more energy for the body to digest, and process compared to carbohydrates and fats, meaning we burn slightly more calories during digestion. While protein isn't a magic solution for weight loss, it can be a powerful tool for supporting body composition and metabolism.

Unfortunately, many women are not eating enough protein to support these changes.

For most women in perimenopause and menopause, I generally recommend aiming for approximately 25-35 grams of protein per meal, with a daily goal of about 0.8-1.0 grams of protein per pound of ideal or goal body weight, depending on activity level and health goals.

For example, if your healthy goal weight is 150 pounds, a reasonable protein target would be approximately 120-150 grams of protein per day. If weight loss is your goal, I typically base protein needs on your target weight rather than your current weight. As you lose weight, your protein target may gradually adjust, but maintaining adequate protein throughout the process is important to help preserve lean muscle mass while losing body fat.

Three Simple Ways to Boost Protein Intake

1. Prioritize protein at breakfast.Instead of starting the day with mostly carbohydrates, include eggs, Greek yogurt, cottage cheese, or a protein smoothie.

2. Build meals around protein first. When planning lunch or dinner, choose your protein source before adding vegetables, healthy fats, and carbohydrates.

3. Add protein-rich snacks. Greek yogurt, cottage cheese, edamame, roasted chickpeas, turkey roll-ups, or a quality protein shake can help fill in the gaps.

Menopause is not just about eating less—it's about eating smarter. By prioritizing protein and supporting muscle health, we can help improve energy, maintain strength, support metabolism, and feel our best during this important stage of life.