Can Protein Really Help to Balance Hormones? | The Missing Link in the Best Supplements for Menopause

If you’ve ever wondered why your energy, mood, or metabolism suddenly seem out of sync during perimenopause, you’re not alone. Many women start to feel as though their bodies have changed overnight — workouts feel harder, sleep is lighter, and hunger or cravings can creep in unexpectedly.

Here’s the thing: it’s not all in your head — it’s in your hormones. And one of the most overlooked ways to support them? Protein.

Let’s explore how this essential nutrient can play a powerful role in helping you feel more balanced, strong, and steady through perimenopause (and beyond).

Why Your Hormones Feel “Off” in Perimenopause

During perimenopause, levels of key hormones such as oestrogen and progesterone begin to fluctuate — sometimes wildly. These changes can affect everything from mood and metabolism to muscle mass and blood sugar regulation.

Oestrogen, for example, plays a crucial role in how your body uses insulin and builds muscle. As it declines, many women experience reduced lean muscle tissue, slower metabolism, and more noticeable energy dips.

That’s where protein becomes vital. It’s not just for athletes — it’s a key building block for hormone production, muscle repair, and metabolic stability.

How Protein Supports Hormone Balance

Your body literally makes hormones from amino acids — the components of protein. When protein intake is low, the body prioritises survival processes, which can throw hormone production out of rhythm.

Here are three ways protein directly supports hormonal balance:

1. Stabilises blood sugar — Consuming protein helps slow down the release of glucose into the bloodstream, preventing the peaks and crashes that can trigger cortisol spikes (your stress hormone) and worsen mood swings.

2. Supports muscle and metabolism — Maintaining lean muscle tissue helps regulate insulin and energy levels, reducing that midlife “slump” many women feel.

3. Provides raw materials for hormones — Protein supplies the amino acids needed for hormone synthesis, particularly those that support thyroid, adrenal, and reproductive function.

In short, steady protein = steadier hormones.

The Research Behind It

Several studies have highlighted the importance of protein for women during midlife.

For example, research published in the American Journal of Clinical Nutrition found that increasing protein intake — particularly from plant-based sources — helps preserve muscle mass and metabolic rate during hormonal transitions.

Another study in Nutrients (2020) linked higher protein diets to improved satiety and reduced cravings, both of which are influenced by hormonal shifts in leptin and ghrelin (your hunger-regulating hormones).

In other words: getting enough protein isn’t just about fitness — it’s fundamental to feeling balanced and energised.

How Much Protein Do You Actually Need?

Most women aren’t eating enough. The general recommendation for adult women (0.8g per kg body weight) is often too low, especially during perimenopause when muscle maintenance and recovery are critical.

Aiming for around 1.2–1.6g of protein per kg of body weight daily is a good target. For a 65kg woman, that’s roughly 80–100g of protein per day.

That might sound like a lot — but once you start tracking, you’ll see how easily it adds up. Include a source of protein with every meal and snack:

• Breakfast: Greek yoghurt, protein smoothie, or eggs
• Lunch: Lentil soup, quinoa salad, or tofu stir-fry
• Dinner: Salmon, tempeh, or chickpeas
• Snack: Handful of nuts or a Her Vital Blend shake

Why Most “Menopause Supplements” Miss the Mark

Here’s where it gets interesting: even the best supplements for menopause or perimenopause tend to focus on vitamins, minerals, and herbs — but they rarely include protein.

And yet, protein is one of the most essential nutrients for hormone balance, muscle strength, and long-term vitality. Without it, even the most advanced multivitamin can’t fully support your body’s changing needs.

That’s exactly why I created Her Vital Blend — a plant-based, all-in-one formula combining high-quality protein with essential vitamins, minerals, probiotics, and botanicals to support hormone health, energy, and wellbeing in one simple daily scoop.

It’s the kind of supplement that actually meets your needs where they are — blending nutrition and convenience without overloading your body with pills.

The Bottom Line

Protein plays a powerful, often underestimated role in hormone balance. For women in perimenopause, it’s the nutrient that can make the difference between feeling constantly depleted and feeling grounded, energised, and strong.

So yes — protein really can help balance hormones.

If you’ve been relying on a cupboard full of pills and powders, it might be time to simplify your approach. Because sometimes, the smartest solution is the one that brings everything together.

➡️ Discover Her Vital Blend — your complete, plant-based nutrition for perimenopause wellness and your strongest years yet.