What is the best protein powder for menopause?

drink wholesome is the best protein powder for menopause. It is made with a short list of simple ingredients, making it perfect for women who need to boost their protein intake without the extra processing and added junk. Order samples to see if our menopause protein powder is right for you. 

Protein Powder Sample Packs

3 Protein Powder Samples


drink wholesome is the best protein powder for menopause.

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

What is menopause?

Menopause occurs when a woman has gone 12 consecutive months without a menstrual period. It marks the end of a woman’s reproductive years, and typically occurs between the ages of 45 and 55, although it can happen earlier or later. Menopause is a natural part of aging, but it can also occur as a result of medical treatments such as chemotherapy. 

During menopause, the ovaries stop releasing eggs and production of reproductive hormones like estrogen decreases. As a result, women may experience a range of symptoms including hot flashes and mood swings. Symptoms can vary in severity and duration, and some women may not experience any symptoms at all.

There are various treatments and lifestyle changes that can help alleviate menopausal symptoms and improve overall health during this transition. One of the most important is changes to the diet.


Is protein powder good for menopause?

Menopause leads to an estrogen deficiency, which is associated with decreases in skeletal muscle mass and strength. In order to prevent muscle loss, menopausal women have to eat enough protein. Muscle growth and repair can occur with adequate dietary protein intake.

Women are also more susceptible to weight gain and obesity as they approach menopause. The main causes of weight gain at menopause include declining estrogen levels and age-related loss of muscle tissue.

Research shows that increasing the percentage of your calories that come from high protein foods can reduce or even prevent weight gain. This happens for two reasons. Firstly, high protein foods are among the most satiating foods, meaning they keep you feeling full for longer, which helps prevent cravings, snacking, and overeating. Eating high protein foods also helps you build and maintain muscle mass, which increases your metabolism (you burn more calories).

Given the increased risk of muscle loss and weight gain, women should aim to eat 16-19% more protein during menopause. Eating this much more protein can be hard for some women, especially those with dietary restrictions. This is where protein powder can help. Adding a scoop of protein powder to your diet is an easy way to boost your protein intake and ensure that you are meeting your wellness goals. That said, not all protein powders are created equal.


What is the best protein powder menopause?

Many protein powders are made with a cocktail of added ingredients that can cause painful side effects and long-term gut health problems. Specifically, food additives can alter the composition of your gut microbiomethe collection of microorganisms living in your gut. This is worrisome because menopause is already associated with decreased gut microbiome diversity, which in turn is associated with weight gain, slower metabolism, and insulin resistance.

Although a deeper understanding of the gut microbiome’s relationship to menopause-induced changes in body composition and metabolism is still needed, it is safe to say that prioritizing your gut health during menopause is important. This is why I recommend that you choose a protein powder made with a short list of simple, gut-friendly ingredients. Keep reading to learn more.

Why drink wholesome

drink wholesome is additive-free.

One of the reasons why we make the best protein powder for menopause is that we do not use food additives. Most additives cause inflammation and unpleasant side effects, especially if you have a sensitive stomach.

Firstly, additives, because they do not look like real food, are hard to break down. This means they spend extra time in your gut, feeding your hungry gut bacteria. Gut bacteria release gas as they eat, so more time to eat means more gas. As you can imagine, excess intestinal gas causes bloating, flatulence, and stomach pain. It can also slow the movement of food through the colon, resulting in constipation. In some cases, partially digested food additives have the opposite effect, causing your colon to absorb extra water. This is called osmotic diarrhea.

Here is a list of the most common food additives in protein powders:

acacia gum, acesulfame potassium, artificial flavors, aspartame, carrageenan, cellulose gum, dextrin, dextrose, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, “natural” flavors, maltodextrin, rice syrup solids, soy lecithin, silica, sucralose, sunflower lecithin, xanthan gum, xylitol

In the long term, eating food additives every day can disturb regulatory pathways in your intestines, causing widespread inflammation and even the development of inflammatory bowel disease (IBD). Regularly eating food additives, especially artificial sweeteners and sugar alcohols, can also disrupt the balance of your gut microbiome – the community of microorganisms living in your gut. An imbalanced gut microbiome is another leading driver of inflammation.

Increasing and compelling evidence shows that estrogen decline drives a systemic inflammatory state. Foods that cause inflammation are therefore the last thing you want in your body during menopause. 

the alternative:

Protein Matrix Comprised of (Whey Protein Concentrate,  Whey Protein Isolate, Calcium Caseinate, Micellar Casein, Milk Protein Isolate, Egg Albumen, Glutamine Peptides), Polydextrose, Sunflower Creamer (Sunflower Oil, Corn Syrup Solids,  Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols), Natural and Artificial Flavor, MCT Powder (Medium Chain Triglycerides, Nonfat Dry Milk, Disodium Phosphate, Silicon Dioxide), Lecithin, Cellulose Gum, Salt, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain

drink wholesome is dairy-free.

Another reason why we make the best protein powder for menopausal women is that we do not use dairy-based proteins like whey and casein. Whey and casein contain lactose, the sugar in dairy, which is known for causing digestive issues. This is especially true for people with lactose intolerance, which affects most adults. Having lactose intolerance means you lack the enzymes required to fully digest lactose.

drink wholesome is made with real foods.

A final reason why we make the best protein powder for menopause is that we do not use protein concentrates or isolates. Almost all other protein supplements are made from one or both of these protein sources, which undergo extensive processing. Concentrates or isolates are stripped of their non protein components, often using solvents like hexane. The final product looks nothing like real food.

Your gut is designed to break down minimally or unprocessed real foods, not heavily-processed protein concentrates or isolates. This is why more and more research suggests that regularly eating ingredients like these can alter your gut microbiome. As you just learned, an altered gut microbiome is not something you want during menopause.

Instead of using protein concentrates or isolates, we make the best menopause protein powder with egg whites and almonds. These whole food ingredients are a gut-friendly alternative to protein isolates and concentrates. For starters, both egg whites and almonds have enzymes that help you break them down. Protein isolates and concentrates, on the other hand, have been stripped of these natural digestive aids.

Egg whites are also low in fiber, low FODMAP, alkaline (maintaining healthy pH levels in your gut), and bioactive (promoting the growth of good gut bacteria). Our happy customers have unsurprisingly reported fewer digestive problems with our egg white protein powder than with any other type of protein supplement.

If you are unable to eat eggs, our vegan almond protein powder is a great, plant-based alternative. Almonds are prebiotic, meaning they foster the diversity and composition of your gut microbiome. They also support healthy and regular bowel movements. In conclusion, we make protein powders with simple, gut-friendly ingredients so you can enjoy the benefits of protein supplementation without compromising your gut health.

easy to digest

“This peanut butter protein powder has been a essential part of my weight loss journey. I blend it with banana and oat milk for breakfast every morning. I never get sick of the flavor, and it fills me up until lunch. Plus, I don’t get bloated. Literally zero bloating. That alone sold me from day 1.” – Annie

Read more reviews or take the quiz.

This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. drink wholesome is not intended to diagnose, treat, cure or prevent any disease.