How to Find the Best Protein Powder for Perimenopause

📌 Overview and Key Takeaways

This is a Certified Nutrition Coach’s guide on how to find the best protein powder for perimenopause.

Discover how to safely safely meet your protein needs during perimenopause.

Last Updated
Jul 21, 2026

Author and Medical Reviewer

Written by Jack, CNC

Jack is a National Academy of Sports Medicine Certified Nutrition Coach.

Disclaimer: This article is for general informational purposes only and is not a substitute for personalized medical advice. Consult a licensed healthcare professional before making changes to your diet.

Protein Powder for Perimenopause

Is Protein Powder Good for Perimenopause?

Yes, protein powder can help you meet your protein needs during perimenopause.

Perimenopause, often called the “menopausal transition,” is the period of time leading up to menopause, which is the point at which a woman has not had a menstrual period for 12 months in a row.

Perimenopause usually starts in a woman’s 40s, but it can begin in her 30s or even earlier for some people.

During perimenopause, the body goes through hormonal changes, most notably a gradual drop in the production of estrogen (a key female sex hormone).

These changes might contribute to a range of emotional and physical symptoms, including weight gain and loss of muscle mass and strength (J Midlife Health, 2019; Iran J Public Health, 2021).

It is important to note that not all women experience perimenopausal symptoms and that the severity of symptoms can vary from one woman to another.

It is also worth noting that there are various treatments and lifestyle changes that might help ease perimenopausal symptoms and support overall health during this transition.

For example, to help prevent or reduce weight gain and muscle loss, many women turn to their diet.

Higher protein intake during perimenopause and the postmenopausal transition appears to benefit body composition, musculoskeletal health, and healthy aging, with most expert recommendations targeting 1-1.2 grams per kilogram of bodyweight per day (Maturitas, 2014).

• Protein is the most filling macronutrient, meaning it might help you feel full for longer than fats and carbohydrates do, which could curb cravings and overeating.
• Digesting protein increases thermogenesis, or the number of calories your body burns to digest food.
• Eating enough protein and doing resistance exercise, such as lifting weights, can help you build or maintain muscle mass.

Keep in mind that building or maintaining muscle mass can also help with weight management because women with more muscle mass tend to burn more calories (Nutrients, 2019).

Also note that most women should try to meet their protein needs by consuming high protein foods like eggs and fish.

If you are unable to do so, however, perhaps due to dietary or lifestyle restrictions, then protein powder can be a great option.

Protein powder is a convenient and versatile way to consume protein.

It can be mixed with just milk or water, or added to smoothies, oatmeal, and other recipes.

That said, not all protein powders are created equal.

What Is the Best Protein Powder for Perimenopause?

As long as you are eating a balanced diet – getting protein from a variety of sources – any type of protein powder can help you meet your total daily protein needs.

Ingredients do matter, however.

Many protein powders contain ingredients that might contribute to painful side effects and even long-term health problems.

Among the top offenders are artificial and ultra-processed food additives.

🚫 Avoid Food Additives

Regularly eating emulsifiers, thickeners, artificial sweeteners, and other ultra-processed additives might alter the makeup and function of your gut microbiome – the community of bacteria and other microbes that live in your digestive tract (North Clin Istanb, 2020).

These shifts, known as gut dysbiosis, have been shown to make weight loss harder and interfere with muscle building through several mechanisms (Gut Microbes, 2018; PLoS One, 2024).

It is important to note that much of this research is still emerging, so more studies are needed to clarify these relationships.

That said, the preliminary findings suggest that because protein shakes and powders are something you consume regularly, if not every day, the cumulative effects of small amounts of potentially harmful ingredients is worth taking seriously.

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

• acacia fiber
• acacia gum
• acesulfame potassium
• artificial flavors
• ascorbic acid
• aspartame
• calcium carbonate
• carrageenan
• cellulose gum
• dextrin
• dicalcium phosphate
• dipotassium phosphate
• erythritol
• gellan gum
• guar gum
• gum arabic
• inulin
• locust bean gum
• maltitol
• maltodextrin
• mono- and diglycerides
• ‘natural’ flavors
• rice bran extract
• rice dextrin
• rice hulls
• rosemary extract
• silica
• silicon dioxide
• sodium alginate
• soluble corn fiber
• sorbitol
• soy lecithin
• sucralose
• sunflower lecithin
• tocopherols
• tricalcium phosphate
• xanthan gum
• xylitol
• zinc oxide

As a rule of thumb, if you cannot find an ingredient in nature or make it at home, it is likely a food additive.

🚫 Avoid Protein Concentrates and Isolates

I also recommend avoiding protein concentrates and isolates.

Most protein shakes and powders are made from one or both of these ultra-processed protein sources, which have been mechanically and/or chemically stripped of everything but the protein.

This includes the enzymes, fiber, and other natural digestive aids that help you break them down.

You therefore might not digest them in the same way that you do whole foods, which could affect your gut health.

For example, one study shows that regularly consuming protein concentrates and isolates might disrupt your gut microbiome (Nutrients, 2018).

Another study shows that it could cause the formation of toxic byproducts in your gut (Mol Nutr Food Res, 2024).

Although further research is needed, you can play it safe by choosing protein shakes and powders made from minimally-processed protein sources like egg whites and almonds.

Our customers find them to be more gut-friendly.

Order Samples to see for yourself.

Sources

1. Journal of Mid-Life Health (J Midlife Health). Weight Management Module for Perimenopausal Women: A Practical Guide for Gynecologists. 2019.
2. Iranian Journal of Public Health (Iran J Public Health). Menopause and the Loss of Skeletal Muscle Mass in Women. 2021.
3. Maturitas (Maturitas). The role of dietary protein and vitamin D in maintaining musculoskeletal health in postmenopausal women: a consensus statement from the European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO). 2014.
4. Nutrients (Nutrients). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. 2019.
5. Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2020.
6. Gut Microbes (Gut Microbes). The human gut microbiota: Metabolism and perspective in obesity. 2018.
7. PLoS One (PLoS One). Gut microbial composition is altered in sarcopenia: A systematic review and meta-analysis of clinical studies. 2024.
8. Nutrients (Nutrients). Effect of a Protein Supplement on the Gut Microbiota of Endurance Athletes: A Randomized, Controlled, Double-Blind Pilot Study. 2018.
9. Molecular Nutrition & Food Research (Mol Nutr Food Res). In Vitro Fermentation of Animal and Plant Protein Isolates by the Human Gut Microbiota Under High and Low Carbohydrate Conditions. 2024.

Editorial Guidelines

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This article was written by a Certified Nutrition Coach and reviewed by a Registered Dietitian. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.