Protein for Menopausal Women: Strength, Bone Health and Beauty

 

Menopause marks a powerful new chapter in a woman’s life.

But as your hormones shift, so do your nutritional needs. One of the most important nutrients to focus on during and after menopause is protein.

Far beyond just muscle maintenance, protein plays a key role in supporting bone density, metabolism, skin health, and overall vitality.

This article explores why protein is essential for menopausal women, what symptoms to watch for, and how to optimise your intake for health, strength and beauty.

Why Protein Matters More After Menopause

During menopause, oestrogen levels naturally decline. While this is a normal biological shift, it has important consequences:

• Muscle Mass Loss: Oestrogen supports muscle health. Its decline contributes to age-related muscle loss (sarcopenia). Without enough protein, this loss accelerates.
• Bone Density Decline: Menopausal women are more prone to osteoporosis because oestrogen also supports bone strength. Protein, alongside calcium and vitamin D, is critical for bone mineralisation.
• Metabolism Changes: Lower muscle mass means a slower metabolism, which can lead to weight gain. Adequate protein helps maintain lean muscle, supporting a healthier weight.
• Skin, Hair & Nails: Collagen and keratin (both proteins) are the building blocks of beauty. A protein-rich diet helps reduce skin thinning, hair breakage, and brittle nails that often appear during midlife.

In short, protein is about far more than post-workout recovery.

For women in menopause, it’s a nutrient that underpins strength, confidence, and long-term wellness.

How Much Protein Do Menopausal Women Need?

The standard government guidelines for protein intake are often too low for midlife women who want to maintain muscle and bone health. Current research suggests:

• General recommendation: 1.0–1.2 g of protein per kg of body weight per day for adults over 50.
• Active women / strength training: 1.2–1.6 g of protein per kg of body weight per day.

For example, a 70 kg woman aiming to maintain strength during menopause would benefit from 85–110 g of protein daily.

Use our Protein Calculator to find out a more precise recommendation that's optimal for you personally.  

Spreading intake evenly across meals helps maximise muscle protein synthesis. For example, aim for 20–30 g of protein at breakfast, lunch, and dinner.

Why are the Government Guidelines so Low?

It’s also worth noting why government guidelines are set so low. Recommended Daily Allowances (RDAs) were established decades ago, designed to prevent outright protein deficiency in the general population.

They were never meant to be targets for optimal health, strength, or longevity.

For menopausal women aiming to thrive rather than just survive, higher protein intake is often needed to support muscles, bones, and overall wellbeing.

Symptoms of Low Protein Intake in Menopause

Many women under-eat protein without realising it. Some tell-tale signs include:

• Unexplained fatigue
• Loss of muscle tone
• Thinning hair or brittle nails
• Frequent injuries or slow recovery after exercise
• Sagging or thinning skin

Obviously, these symptoms could also be caused by other deficiencies or conditions.

But if these feel familiar, it's easy enough to test whether lack of protein is the culprit. Simply increase your intake for a few weeks and see if the symptoms get better.

Best Sources of Protein for Menopausal Women

Not all proteins are equal.

Menopausal women will benefit the most from high-quality, complete proteins rich in essential amino acids, which the body cannot produce on its own.

Whole Food Sources

• Lean meats (chicken, turkey, lean beef and lamb)
• Fish & seafood (salmon, tuna, prawns – also great for omega-3s)
• Eggs (nutrient-rich and highly bioavailable)
• Dairy (yogurt, cheese, milk)
• Legumes & beans (lentils, chickpeas – especially when combined with grains)

Protein Supplements

Protein powders can help fill the gap, especially for busy women or those with smaller appetites.

• Whey protein: A fast-digesting, complete protein ideal post-exercise.
• Collagen peptides: Excellent for joint, bone, and skin health, though not a complete protein on their own.
• Blended proteins: Combining collagen, whey, or plant proteins can deliver both complete amino acid profiles and additional benefits.

Protein & Bone Health in Menopause

Bone density peaks in early adulthood and gradually declines with age.

After menopause, the rate of loss accelerates. Protein plays a vital role in:

• Stimulating bone growth factors
• Supporting calcium absorption
• Providing structural support to the bone matrix

When paired with calcium, vitamin D3, vitamin K2, and magnesium, protein becomes a cornerstone of strong bones. That’s why high-quality protein supplements formulated with these nutrients can be especially valuable for postmenopausal women.

Protein, Exercise, and Menopause

Exercise and protein work hand-in-hand during menopause. Strength training in particular has been shown to:

• Preserve lean muscle mass
• Strengthen bones and reduce osteoporosis risk
• Boost metabolism
• Improve mood and confidence

Consuming protein shortly after strength workouts enhances recovery and muscle repair.

Aim for 20–30 g of protein within 1–2 hours of training to maximise results.

Protein for Skin, Hair, and Beauty

One of the lesser-discussed effects of menopause is its impact on appearance. Declining collagen and elastin lead to:

• Thinner, drier skin
• Fine lines and wrinkles
• Weaker hair and nails

This is where collagen peptides in particular can help, as they have several proven benefits:

• Improve skin elasticity and hydration
• Support stronger hair and nails
• Reduce the appearance of wrinkles

Combining collagen with biotin, vitamin C, and amino acids offers synergistic beauty benefits, helping women feel as radiant as they are strong.

Putting It All Together

For menopausal women, protein is non-negotiable.

It’s essential for preserving muscle mass and maintaining healthy bones. It also supports your metabolism. Finally, it helps to nourish your skin, hair, and nails.

Dietary protein from whole foods should form the foundation, but many women benefit from supplements that combine collagen and whey protein with added micronutrients for comprehensive support.

Fortabelle: Beauty & Strength in One Scoop

At Fortabelle, we created our collagen-based Protein Powder for Women with these needs in mind.

Our formula blends dual-source collagen (marine + bovine) with whey concentrate, biotin, and bone-supporting calcium, magnesium, and vitamins D3 + K2.

The result?

A protein powder that goes beyond fitness. Supporting strength, bone health, and beauty in one single chocolate scoop.

Final Word

Menopause is not the end of strength or vitality. It's a chance to take charge of your health with smarter nutrition and training and move through this life stage feeling strong, radiant, and empowered.