Protein powders are all the rage on social media. But did you know that most protein powders contain nasty additives as well as BPAs and heavy metals? Francesca Lyon, lead nutritionist at FUTURE WOMAN, investigates the pros and cons of using protein powder for your hormone health, as well as which type to go for.
Hormone Health and Protein Powders: What Every Woman Needs to Know
So what’s the deal with protein powders and hormone health: friend or foe?
The simple change of upping your protein, particularly at breakfast, is one of the most impactful changes you can make to your hormone health. Increasing protein can improve not just day-to-day symptoms like mood and energy, but longer term it can help to regulate cycles, improve perimenopause symptoms and more. Most women I see at FUTURE WOMAN aren’t eating enough.
A food-first approach to protein is always best. We especially like animal sources (especially organ meats!), as this is where you get not only the quality protein AND fat but also the nutrients and vitamins for hormone health too. Â
However, I recognise that a food first approach to protein is not always easy – particularly for busy women. I’ve had one perimenopausal client compare prioritising protein to having a part time job!
So protein powders can be great in providing a quick, on-the-go option.Â
However, while many protein powders promise miracle benefits from lean muscle to glowing skin, their impact on hormone health deserves careful consideration, especially when considering the way they’re processed, their sources and other ingredients that are added to the mix.
So what is the best protein powder for you? Let’s take a look.
First up, why do we need protein for hormone health?
Protein isn’t just about building muscle—it’s a crucial building block for your entire endocrine system. Protein is made of amino acids and these are the building blocks for your entire body, including hormones and neurotransmitters.
Your body needs adequate protein to:
- Create essential hormones like thyroid hormones, oestrogen, and progesterone
- Support proper hormone detoxification
- Balance mood and energy levels
- Stabilise blood sugar
- Maintain overall endocrine function & much more.
How much protein do you really need?
Your protein needs depend on your weight and activity level.Â
Typically we would recommend about 1g of protein per kg of ideal body weight. So for example: A 60kg woman needs about 60g daily, or 20g per meal. But if you’re especially active, are pregnant or breastfeeding, or have a specific health goal like fertility, then you may aim for more.
We always include a specific recommendation for how much protein you need in your personalised plan (included in your Advanced Hormone Test) based on your goals, life stage and activity levels.
Protein powders and hormone health: who benefits the most?
Many clients will need to supplement with a protein powder in order to hit their protein goal, especially if working on their hormone health, fertility, or supporting their blood sugar in perimenopause for example.
Here are a few cases where I’ve recommended incorporating a protein powder recently:
- A client in her 30s in early pregnancy struggling with morning sickness
- A client in her 40s going through perimenopause, struggling with mood and sleep
- A busy mum, following a vegetarian diet, with not enough time to prepare proper meals
- A client in her 20s recovering from undereating and overexercise and wanting to get their periods back
So if you want to supplement with a protein powder, what’s the best one?
What’s the best protein powder for women?
Different Protein Powder Sources: Ranked from Best to Worst
There are so many options when it comes to choosing a protein powder – it can feel overwhelming knowing where to start.
Let’s begin by looking at different sources and their implications for hormone health.
1. Bone broth protein
We are HUGE fans of bone broth at FUTURE WOMAN. Bone broth is full of nutrients such as calcium and magnesium, as well as being a great source of collagen.
However, it is important to note that bone broth protein can be high in glyphosate (especially in the US), therefore we recommend making your own broth with organic grass fed animal bones or opting for organic, grass fed options.
For example we like Planet Paleo’s bone broth protein, which uses bone broth from organic, grass fed cows.
We also do not recommend bone broth to those with high oestrogen or even in early perimenopause as it can increase histamine which in turn can increase oestrogen – worsening symptoms for many.
2. Pea and hemp protein
Plant-based protein powders, particularly pea and hemp varieties, show some of the best results for hormone health in our practice. While they can undergo harsh processing, these options are generally gentler on the endocrine system and less likely to cause inflammatory responses. Hemp protein is especially beneficial due to its fatty acid content that supports hormone production, while sprouted pea protein offers enhanced nutrient absorption.
At FUTURE WOMAN, we recommend plant-based options over soy and whey, with Sunwarrior sprouted plant protein being our top choice.
3. Soy protein
Soy protein’s relationship with hormones is complex and often misunderstood. While it is a complete protein source, its phytoestrogen content can significantly impact hormone balance, with effects varying widely between individuals based on factors like hormone levels, receptor activity, and age. The presence of isoflavones can also disrupt thyroid function.
At FUTURE WOMAN, we advise against soy protein powder and instead recommend consuming organic, fermented soy foods as part of a balanced diet.
4. Rice protein
Rice protein is typically processed with chemical and high heat and often has added sweeteners in it to hide the bitter taste.
The main thing about rice protein is it is an incomplete protein and therefore does not provide all the essential amino acids you need. Inorganic rice also contains large amounts of arsenic so ensure you always choose organic. Â
5. Whey protein
If you look for protein powder in a supermarket, chances are you’ll find the most options for whey protein powder. So you might be surprised to find it last on my list!
While whey protein does have an excellent amino acid profile (it contains all 9 essential amino acids), it’s not my favourite for women’s health. Here’s why: research suggests that whey proteins can be inflammatory for the body and increase symptoms of acne and hormonal imbalances. For clients already dealing with symptoms of inflammation such as irregular periods, painful periods, brain fog and weight gain for example, it is best avoided.
Red Flags: What else to avoid in your protein powder
Modern protein powders are heavily processed alternatives to natural protein sources.
Some of the processing that protein powders undergo include chemical treatments with alkaline solutions, high-temperature spray drying and multiple filtration processes. All of these can denature proteins and create potentially harmful compounds that can impact your hormone health.
In addition, always avoid protein powders containing:
- Added Hormones.
- Heavy Metals – A recent study found that more than 75% of plant-based protein powders had measurable levels of lead, while one contained more than 25 times the allowed regulatory limit of BPA in just one serving.
- Hidden Additives such as thickeners, preservatives, emulsifiers, artificial flavourings and xanthan gum, these can impact and affect gut health and impact nutrient absorption.
- Artificial Sweeteners and Flavourings – These disrupt insulin sensitivity and impact gut bacteria and hormone production.
- Vegetable oils.
A quick note on protein and vitamin A deficiency
One final thing to mention is the risk of vitamin A deficiencies with higher protein intake.
High protein intake increases the body’s vitamin A requirements. Therefore if you are on a protein powder long term you may become depleted in vitamin A.
Vitamin A is found in animal foods, and therefore if you are vegan or vegetarian and on a protein powder long term this may become an issue for you.
Low vitamin A can lead to acne, hormone disruption, visual issues, bone problems, low immunity and heart disease risks.
My 4-step strategy for incorporating protein powder
In conclusion, here is a foolproof method to using protein powder!
- Always opt for a food FIRST approach. Start with whole food protein sources – we love organic and grass fed meat on the bone, organ meats, shellfish and oily fish, nuts and seeds.Â
- Supplement as needed. Add organic, clean, minimally processed protein powder as needed. Bone broth, pea and hemp are our favourites.Â
- Rotate protein sources regularly.
- Take regular breaks from supplementation of protein powder and ensure you are aiming to get your protein mainly from the diet.
Your FUTURE WOMAN practitioner will include tailored protein goals, ideal protein sources and even preferred protein brands in your personalised health plan that comes with your Advanced Hormone Test.
