It’s not just for muscles—protein powers your brain, hormones, metabolism, and energy.
Protein is often associated with muscle-building, workout recovery, or fitness shakes—but for women, it plays a far deeper role. Protein is essential for every system in the body. It supports brain function, hormone production, metabolism, tissue repair, and immune health. And yet, many women are unknowingly under-consuming it—especially during the times they need it most.
This article explores why women’s protein needs are unique, how protein supports everything from brain chemistry to hormone balance, and what happens when you’re not getting—or processing—enough of it.
Women’s Protein Needs Are Different
Unlike men, women experience multiple hormonal transitions throughout life that place unique demands on the body. These include menstruation, pregnancy, breastfeeding, perimenopause, and menopause. Each phase requires greater support for cell growth, tissue repair, and hormonal balance—all areas where protein plays a central role.
-
- During menstruation, protein supports recovery and replenishes nutrients like iron that are lost during bleeding.
-
- In pregnancy, it’s essential for building the placenta, supporting fetal growth, and preserving the mother’s muscle mass.
-
- While breastfeeding, protein is critical for milk production, tissue repair, and immune support.
-
- In perimenopause and menopause, estrogen levels drop, which accelerates muscle loss, slows metabolism, and affects bone density. Adequate protein helps preserve muscle, stabilise blood sugar, and support bone health.
Women are also more prone to autoimmune conditions, osteoporosis, and thyroid dysfunction—all of which benefit from a protein-rich, nutrient-dense diet.
How Protein Fuels Brain, Cells, and Hormones
Protein is made up of amino acids—the building blocks of nearly every biological process in the body. For women, here’s how protein helps keep everything running smoothly:
Brain Health
Amino acids like tryptophan and tyrosine are used to make serotonin and dopamine—neurotransmitters that regulate mood, energy, and focus. Without enough protein, women may experience brain fog, anxiety, or emotional instability.
Cell & Tissue Development
Protein is essential for creating new cells, repairing tissues, and maintaining healthy skin, hair, and nails. Whether you’re healing from injury, menstruating, or recovering postpartum, your body relies on protein to rebuild.
Muscle Over Fat
As women age and estrogen declines, muscle naturally decreases and fat increases. Protein helps preserve lean muscle, supports strength, and improves body composition—even without intense workouts.
Hormone Production & Detox
Protein supports the liver in breaking down and eliminating excess hormones like estrogen. It also helps stabilise blood sugar—key to reducing PMS symptoms, mood swings, and cravings.
What Happens When You Don’t Get Enough Protein?
When protein intake is too low—or poorly absorbed due to stress or digestive issues—the body begins to break down muscle tissue to get what it needs. Over time, this can lead to:
-
- Chronic fatigue and low energy
-
- Increased fat gain and muscle loss
-
- Brain fog and poor concentration
-
- Slower recovery from illness or workouts
-
- Thinning hair, brittle nails, dry skin
-
- Hormonal imbalances and unstable moods
For many women, this cascade of symptoms is dismissed as “just getting older” or “normal stress.” But with the right protein intake, many of these issues can be improved—or even reversed.
How Much Protein Do Women Really Need?
The old RDA (Recommended Dietary Allowance) of 0.8g per kilogram of body weight is based on preventing deficiency—not on optimal health. For most women—especially those who are active, under stress, or going through hormonal changes—experts recommend between 1.2–2.0g of protein per kilogram of body weight per day.
Example:
A woman weighing 68kg (150 lbs) would benefit from 90–120 grams of protein daily, ideally spaced across meals to support consistent energy and muscle synthesis.
Best Protein Sources for Women
Aim for a variety of high-quality protein from both animal and plant sources:
-
- Animal-Based: Chicken, turkey, eggs, salmon, tuna, sardines, Greek yogurt, cottage cheese, grass-fed beef
-
- Plant-Based: Tofu, tempeh, lentils, chickpeas, quinoa, hemp seeds, chia seeds, spirulina
-
- Supplements: Clean protein powders (whey, collagen, or pea-based) can help fill gaps—especially post-workout or for busy mornings
How to Know If You’re Not Processing Protein Well
Even if you’re eating enough protein, you may not be breaking it down effectively due to:
-
- Low stomach acid
-
- Chronic stress
-
- Gut inflammation or dysbiosis
-
- Nutrient deficiencies (e.g., zinc, B6)
-
- Over-reliance on processed foods
Working with a health coach or practitioner can help assess digestion, support gut health, and improve nutrient absorption—so your body can actually use the protein you’re feeding it.
Protein is a Woman’s Health Essential—Not a Trend
Protein isn’t just for gym-goers or bodybuilders—it’s foundational for energy, hormonal balance, cognitive function, and resilience at every stage of life. Whether you’re managing stress, recovering from burnout, navigating perimenopause, or simply trying to feel better in your body, protein plays a central role in the solution.
Final Thought
If you’re struggling with fatigue, brain fog, weight gain, or poor recovery, don’t overlook the role of protein. Getting enough—and absorbing it well—can transform how you feel and function.
Eat smart. Eat enough. And fuel the body that carries you through life.
Need support in designing a protein-rich, hormone-supportive nutrition plan tailored to your stage of life and health goals? Let’s work together to make it happen.
With love and belief in your body,
Lisa Edmondson
Master Holistic Health Coach
Female Hormone and Health Specialist
BHSNursing, PGDipPH, PGDipEducation, Masters Health Coaching