By Leah Cheshire, NBC-HWC | Health & Wellness Coach for Women 45+
As women, our bodies shift dramatically in perimenopause and menopause—and what worked for us in our 20s and 30s may not serve us anymore. One common issue I see with my clients over 40 is under-nourishment—especially when it comes to protein, healthy fats, and even fiber-rich carbohydrates.
If you’re not eating enough real, whole foods, or if digestion, inflammation, or food sensitivities are getting in the way, you made need to take additional steps other than eating healthy foods. Sometimes as we age, we don’t absorb nutrients as well as we used to. So even if you are eating as healthy as you can, strategic supplementation of your macronutrients can be a game-changer
Let’s explore when and how you might need to supplement with protein, fats, and carbs—and how to do it in a way that supports gut health, hormone balance, and energy. Plus, I’ll also give you information on which ones you may want to avoid.
(Disclaimer Note: this information is not medical advice. It is for educational purposes only. Please check with your own health practitioner before implementing any nutritional or lifestyle modifications.)
Protein Powders and Collagen
During perimenopause and menopause, protein is crucial to help maintain lean muscle mass, prevent blood sugar crashes, and support skin and hair health.
Many midlife women don’t hit their protein needs—especially at breakfast. Protein powders can help fill the gap. Collagen powders and capsules are also good, but remember collagen is not a complete protein.
Guidelines
Most women 45 years and older benefit from 75-100 grams of protein daily. Most experts recommend .8 to 1 gram per pound of ideal body weight. Eating protein is the best way but if you need to supplement, these are some ideas.
- Supplement with 20–30 grams of protein added to a shake, coffee, tea, etc. once or twice per day as needed.
- Choose grass-fed whey (if tolerated – note: if you’re dairy sensitive, whey may bother you), or use non-dairy options like pea, hemp, or pumpkin seed protein powders. There are also animal-based protein powders which many people find helpful, and they are unflavored or come in delicious flavors like chocolate, vanilla, or even caramel. Ancient Nutrition, Vital Nutrients, and Prime are usually clean brands.
- Add collagen peptides (10–20 grams/day) for joints, skin, and gut lining support. Ancient Nutrition and Vital Nutrients are usually clean brands.
- You can also add protein or collagen powders to soups, smoothies, and even in baked goods. Ancient Nutrition, Vital Nutrients, Prime, and Further Foods are clean brands.
- Read the labels for ingredients. Be sure there are no sugar alcohols like erythritol or xylitol which may cause bloating. Most people tolerate monk fruit powder, stevia, or allulose for more natural sweeteners. But listen to your own body.
Be aware that although there are capsules for protein supplementation, a capsule can only hold about .5 – 1 gram of protein. So you’d have to take 10-20 just to get an additional 10-20 grams of protein. That’s a lot of capsules! So using powders or simply eating enough protein often is easier.
Another option is to try amino acid capsules such as by Designs for Health, Thorne, KIaire Labs, and Pure Encapsulations. Be sure they don’t have fillers, additives, or allergens like gluten, dairy, soy, or corn.
Omega-3 Fatty Acids
Healthy fats are vital for hormonal health, mood regulation, joint comfort, and reducing inflammation. If you’re not regularly eating wild-caught fatty fish, flax, or chia seeds (or can’t tolerate them), omega-3 supplements can help.
Guidelines:
- Look for 1,000–2,000 mg combined EPA & DHA daily. (Check with your own health practitioner for doses. This is not medical advice.)
- Choose high-quality, third-party-tested fish oil or algae-based omega-3s.
- And check to see if the label indicates the use of small, fatty, cold-water fish such as sardines, mackerel, anchovies, salmon, or herring.
Carbohydrates and Fiber
Yes, even carbs may need support, especially fiber-rich carbs that nourish your gut and support estrogen detox.
If your diet is low in plant foods or you struggle with bloating, constipation, or sluggish digestion, fiber supplements like psyllium husk or acacia fiber can help. The acacia fiber is a little more gentler on sensitive tummies.
Also, inulin or guar gum may help, but be advised that some women react poorly to them because they ferment too quickly and trigger gas or bloating.
Here is more helpful advice:
- Low-FODMAP fibers like partially hydrolyzed guar gum or acacia fiber are good for people with sensitive gastrointestinal systems.
- Psyllium husk powder (start with 1/2 – 1 tsp/day, begin low and increase slowly). It also comes in capsules.
- Ground flaxseeds for gentle fiber + hormone support can gently add healthy Omega 3s.
- Take digestive bitters or digestive enzymes with meals if bloating persists.
Reminder
Remember, your body is not falling apart or failing. It’s simply shifting as your hormones change due to age. God designed our bodies and wants you to thrive. If you need supplementation to help in overall nutrition and health, then do your own research and take advantage of all the tools you have.
If you’re tired of feeling foggy, bloated, or fatigued, and not sure if your meals are giving you what you need, I’d love to help. You can reach out to me for a free 20 – minute consult to discuss your needs by clicking here. Or you can DM me on Instagram @leah_cheshire
Feel overwhelmed in your health journey? Tired of not feeling better? Feel like giving up? If you’re a women over 40 and having digestive symptoms, weight and hormonal problems, fatigue, and joint pain, you’re not alone. Many of my clients often feel this way. But usually it’s because we think we “have to” change everything overnight. But real success in our health journey happens when we make small daily changes – one tiny step at a time. As a National Board Certified Health and Wellness Coach and retired homeschooler and speech-language pathologist, I would love to help you as I’ve helped many others. We focus on nutrition and lifestyle holistic strategies to help you decrease symptoms, fit into your favorite jeans again, and think clearer. Click here to schedule a free 20-minute consult to see how we can work together. You don’t have to do this alone. Get help from someone who understands personally and professionally. Reach out today. — Leah Cheshire, NBC-HWC
