From the Guidelines
Protein intake recommendations do not specifically change with menopause, as the current evidence does not support different protein requirements for menopausal women compared to older adults in general. The most recent and highest quality study, published in 2023 1, suggests that older adults, including those who are menopausal, may require more dietary protein due to age-related 'anabolic resistance', which can lead to a blunted post-prandial muscle protein synthesis (MPS) response. However, this study emphasizes that the evidence is derived from acute post-prandial MPS studies and may not be directly applicable to whole-body protein requirements in daily living.
Key points to consider:
- Older adults may require approximately 0.4 g/kg/meal of protein to maximally stimulate MPS, which is higher than the requirement for younger individuals 1.
- The recommended dietary allowance (RDA) for protein is 0.8 g/kg/d, but some studies suggest that higher protein intake (1.0-1.2 g/kg/d) may be beneficial for older adults, including menopausal women, to preserve muscle mass and support bone health.
- Good protein sources include lean meats, fish, eggs, dairy, legumes, and plant proteins like tofu.
- Spreading protein intake throughout the day (20-30 grams per meal) may optimize muscle maintenance.
It is essential to note that individual protein requirements may vary, and menopausal women should consult with their healthcare providers to determine the best protein intake for their specific needs, especially if they have underlying health conditions such as kidney disease.
From the Research
Protein Intake Recommendations and Menopause
- Protein intake recommendations do change with menopause, as postmenopausal women have different nutritional needs due to the decline in estrogen levels and the increased risk of sarcopenia and osteoporosis 2, 3.
- The European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO) recommends an optimal dietary protein intake of 1.0-1.2g/kg body weight/d for postmenopausal women, with at least 20-25g of high-quality protein at each main meal 3.
- Adequate dietary protein intake, combined with regular physical activity and exercise, is essential for maintaining musculoskeletal health in postmenopausal women 3, 4.
- A diet rich in vegetable protein may also help to prolong female reproductive function and reduce the risk of early menopause 5.
Key Nutrients for Menopausal Women
- In addition to protein, other key nutrients for menopausal women include vitamin D, calcium, vitamin C, and B vitamins 6.
- Vitamin D is important for maintaining muscle mass and strength, as well as bone health, and a daily intake of 800 IU is recommended 3.
- Calcium intake of 1000 mg/d is also recommended to maintain bone strength 3.
Lifestyle Changes for Menopausal Women
- Healthy lifestyle changes, including a balanced diet, regular physical activity, and exercise, can help to reduce the risk of sarcopenia, osteoporosis, and other menopause-related disorders 6, 3, 4.
- Resistance training and exercise can help to attenuate age-related muscle loss and strength, and should be combined with optimal protein intake for maximum benefit 2, 3.