How to Find the Best Protein Powder for Women Over 50

📌 Overview and Key Takeaways

This is a Nutrition Coach’s guide on how to find the best protein powder for women over 50.

Discover how to safely meet your protein needs.

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 Women Over 50

Is Protein Powder Good for Women Over 50?

Protein powder can help women over 50 eat enough protein.

Most women can meet their protein needs by eating high protein foods like eggs and fish.

But some women, such as those with dietary restrictions, might benefit from the convenience and versatility of protein powder.

Research suggests women over 50 should consume 1.0 to 1.2 grams of protein per kilogram of body weight per day (Lancet, 2023).

Keep in mind that this is considerably higher than the standard Recommended Dietary Allowance (RDA) for healthy adults (Food Funct, 2016).

Also note that the actual amount of protein you need depends on many factors, including your age, weight, and activity level.

Women over 50 tend to have higher protein needs than their younger selves due to age-related changes in how the body uses protein.

As women get older, their bodies start to use protein less efficiently, and so they might need to eat more protein at each meal (Nutrients, 2025).

In fact, research suggests that a higher protein intake in women over 50 supports muscle mass and bone health (Nutrients, 2025).

For women who need the protein, one randomized, controlled trial also found that protein powder could limit fat gain (J Nutr Health Aging, 2025).

From a nutritional standpoint, protein powder is no different than any other protein source.

It is usually more convenient and versatile, however, which can make it a relatively easy way to meet your protein needs.

That said, not all protein powders are created equal.

What Is the Best Protein Powder for Women Over 50?

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 gut health problems.

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

🚫 Avoid Food Additives

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

These shifts, known as gut dysbiosis, might contribute to a range of chronic diseases, including diabetes and certain cancers (J Exp Med, 2019).

Gut dysbiosis is so problematic because it can contribute to a cascade of issues, including intestinal permeability (a leaky gut lining), systemic inflammation, poor nutrient absorption (J Exp Med, 2019).

⚠️ 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 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, heart patients can play it safe by choosing protein 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. Lancet (London, England) (Lancet). Malnutrition in older adults. 2023.
2. Food & Function (Food Funct). Dietary protein intake and human health. 2016.
3. Nutrients (Nutrients). Protein and Aging: Practicalities and Practice. 2025.
4. The Journal of Nutrition, Health & Aging (J Nutr Health Aging). Effectiveness of Protein-enriched oral nutritional supplements on muscle function in middle-aged and elderly women: A randomized controlled trial. 2025.
5. Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2020.
6. The Journal of Experimental Medicine (J Exp Med). The gut microbiome: Relationships with disease and opportunities for therapy. 2019.
7. Nutrients (Nutrients). Effect of a Protein Supplement on the Gut Microbiota of Endurance Athletes: A Randomized, Controlled, Double-Blind Pilot Study. 2018.
8. 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.