Menopause and protein needs: how the right nutrition becomes an important part of your new life stage
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The body changes – and so does its need for nutrients
When the body enters menopause changes occur that affect energy levels, muscle mass and recovery. Hormonal balance shifts, and many women find that their bodies respond differently to diet and exercise than before.
One key to feeling good through this phase is to review protein intake – and how it can be adapted to the body's changing needs. Protein is not only important for muscle building, but also for energy, satiety and overall vitality.
Why protein becomes extra important during menopause
As estrogen levels fall, the body's ability to preserve muscle mass is affected. At the same time, energy needs tend to decrease slightly with age. The result is that women over 50 often need to pay more attention to the quality and distribution of protein throughout the day.
According to the Nordic Nutrition Recommendations 2023 (NNR2023), women in and after menopause may benefit from being at the upper end of the recommended range – about 1.1–1.3 grams of protein per kilogram of body weight per day[^1].
The Swedish National Food Agency recommends that 10–20% of the energy in the diet comes from protein[^2].
👉 So it's not about eating more of everything – it's about eating smarter.
The role of protein for strength, energy and satiety
Protein contributes – as part of a balanced diet – to the maintenance of normal muscle function[^3]. When combined with regular movement it can help maintain strength, stability and energy in daily life.
In addition, protein contributes to longer satiety and more stable energy levels, something that can be especially valuable when hormonal changes affect blood sugar and appetite.
Plant-based protein sources – gentle on body and planet
Increasing protein intake doesn't have to mean meat or dairy. Many plant-based alternatives are both nutrient-dense and easy to use daily:
- Pea and pumpkin protein – rich in amino acids and easy to blend into smoothies or porridge.
- Chia seeds / protein – contribute protein, fiber and healthy fats.
- Legumes – beans, lentils and chickpeas work well in hot dishes or salads.
- Nuts and seeds – provide protein and healthy fatty acids.
- Superfoods like lucuma and baobab – add natural sweetness and nutrients.
Superfood & Protein Power – plant-based protein made simple
Protein Power is a plant-based protein blend with chia-, pea- and pumpkin protein, flavored with cocoa and naturally sweetened with date powder.
It is perfect for those who want to give their body extra support in an easy way – in a smoothie, porridge or as a snack.
Feel free to combine with physical activity, since exercise helps the body use protein effectively.
Tip: One tablespoon of Protein Power in your morning smoothie can help keep you fuller longer and give a balanced start to the day.
Hormone Harmony – where superfoods meet balance
Hormone Harmony is formulated with ingredients such as ashwagandha, lucuma, maca, cinnamon and goji berries
The flavor profile is mild and rounded – perfect for giving both body and mind a moment of balance.
Recipe: Protein & Harmony Smoothie for menopause
A quick and tasty way to support your body during the day:
Ingredients:
• 1 tbsp Superfood Protein Power
• 1 tsp Superfood Hormone Harmony
• 1 banana
• 200 ml oat milk
• 1 handful of blueberries
How to:
Blend everything in a blender. Enjoy as breakfast or a snack!
Movement + nutrition = the best combination
For the body to benefit from protein, movement is required. Studies show that the combination of a protein-rich diet and strength training can help preserve both muscle strength and bone[^4].
Combine with a diet rich in fruit and vegetables – at least 500 grams per day according to the Swedish National Food Agency's recommendations – to give the body vitamins, fiber and antioxidants that support overall well-being.
Small steps that make a big difference
Menopause is not a pause – it's a new phase of life. By listening to your body, adjusting your diet and choosing nutritious products you can feel good through the transition.
It's not about doing everything perfectly – it's about finding balance.
Protein is part of that whole.
Read also:
The different phases of menopause and diet
Cortisol and menopause: how diet and superfoods affect your hormones
5 tips for navigating menopausal symptoms with diet
Try it yourself – find your balance
Discover how Superfood Protein Power and Hormone Harmony can complement your diet naturally.
Sources:
[^1]: Nordic Council of Ministers. Nordic Nutrition Recommendations 2023 (NNR2023).https://www.norden.org/en/publication/nordic-nutrition-recommendations-2023
[^2]: Swedish National Food Agency. Protein – why do we need it? (2023). https://www.livsmedelsverket.se/matvanor-halsa–miljo/kostrad-for-vuxna/protein
[^3]: Devries MC et al. Protein intake and muscle function in aging adults. Nutrients, 2020; 12(5):1501.
[^4]: Daly RM et al. Protein-enriched diet combined with exercise in older women: effects on muscle and bone. Am J Clin Nutr, 2014; 99(5):1219–1233.
