Not all protein powders are made with women in mind, so L360 investigates the ingredients and formulas to look out for.
When we think of protein powders, muscle gains and post-workout recovery often come to mind.
But how do they affect the intricate hormone balance that governs so much of a woman’s wellbeing?
As the supplement industry grows, and more women turn to protein powders for anything from energy to appetite control and muscle gains, too, L360 digs into how these powders truly impact our hormones and whether we should be worried.
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The role of protein in hormonal health
Hormonal balance is vital for a woman’s health, with hormones playing a key role in everything from mood and energy levels to metabolism and reproductive health.
But while we may be aware of this, it’s not always easy to maintain optimal hormonal balance. So where does protein fit in?
Zara Hiridjee, an Association for Nutrition (AFN) nutritionist and health coach from Flourish with Zara, points out that protein itself is essential for hormone production.
“Protein is a building block for many hormones, including insulin and thyroid hormones, which regulate metabolism.
“For many women, ensuring they get enough protein can support healthy hormone function,” she explains.
How protein powder can support your hormones
If chosen wisely, protein powders can offer numerous benefits, especially when it comes to maintaining muscle mass, regulating blood sugar and supporting recovery —all of which indirectly support hormone health.
Amy elaborates: “Increasing your protein intake can help balance hormones and improve overall health.
“Protein supports muscle mass and metabolism, which can regulate insulin and stabilise blood sugar levels — crucial for managing energy and fat storage.”
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This stabilising effect is particularly important for women, as blood sugar fluctuations can lead to energy crashes and cravings, which are often exacerbated by hormonal changes.
Here’s how a high-quality protein powder can help:
- Support muscle mass: By maintaining lean muscle, you can boost your metabolic rate, leading to better hormone regulation, especially insulin.
- Regulate blood sugar: Protein can slow down the absorption of sugar into the bloodstream, preventing spikes and crashes, and helping to stabilise insulin and cortisol levels.
- Control appetite: Protein helps to reduce hunger, which is crucial during hormonal fluctuations.
- Aid recovery: For women with active lifestyles, protein powder can help reduce inflammation and promote recovery, avoiding hormonal disruptions.
Ingredients in protein powders
The problem is that not all protein powders are created equal. While many can support hormone health, some ingredients can potentially disrupt it.
Amy Caplan, sales and brand partnerships director at protein powder brand Hermosa, explains: “Hormonal balance is crucial for women, and protein powders can help support this — but only if they’re made with the right ingredients.”
While many protein powders contain fillers and artificial additives that can disrupt hormone balance, Hermosa’s protein powder, for example, is specifically designed with women’s health in mind.
“Hermosa is made with high-quality natural ingredients, no casein, no artificial flavourings and 22g of protein per serving. This helps it balance hormones by supporting muscle mass, regulating blood sugar levels, controlling appetite and aiding recovery.”
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Zara warns against common culprits like artificial sweeteners and gums: “Artificial sweeteners, like sucralose, may negatively affect the gut microbiome, which plays a key role in regulating hormones like ghrelin (the hunger hormone) and GLP-1 (which impacts insulin).”
She reports that for women with hormone-sensitive conditions like PCOS or endometriosis, the wrong type of protein powder could exacerbate symptoms.
Soy protein, for example, contains phytoestrogens, plant compounds that mimic oestrogen in the body, which might affect oestrogen levels.
However, research on soy is mixed, with some studies suggesting protective effects in moderation.
Zara also says: “While conventional whey may carry trace amounts of hormones, for most women, moderate consumption won’t cause major hormonal shifts.
“But if you have a hormone-sensitive condition like PCOS, it’s better to choose organic.”
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Can too much protein powder cause hormonal imbalance?
While protein is essential, more isn’t always better.
Excessive protein intake, particularly from powders, can lead to nutrient imbalances.
Protein powders generally lack the healthy fats and fibres that are critical for hormone production and regulation.
“Oestrogen and progesterone are synthesised from cholesterol, which comes from dietary fats,” Zara explains. “If fat intake is compromised by an over-reliance on protein, hormone production could be affected, leading to symptoms like irregular periods or mood swings.”
Additionally, protein powders don’t provide fibre, which helps eliminate excess oestrogen from the body.
Without enough fibre, women can risk oestrogen dominance, which can result in bloating, heavy periods and other symptoms.
For most women, a protein powder free of contaminants and synthetic ingredients that’s used in moderation alongside a whole food-rich diet is likely keep hormones in check.
As Amy from Hermosa concludes: “It’s all about choosing a high-quality protein powder with the best ingredients to support your hormonal health.”
Some of the best protein powders for women
Ready to dive into the world of powdered protein? L360 has put together some of the top-rated brands, designed with women in mind:
- Hermosa: Hermosa is vegan, soy-free and GMO-free, meaning you won’t experience any bloating. Additionally, it includes the nine essential amino acids that our bodies need to thrive.
- Free Soul Vegan Protein Blend: This powder is enriched with added goodness including iron, which supports women during menstruation (as iron levels drop through bleeding).
- Innermost The Fit Protein: As well as protein, this formula includes maca and magnesium to manage inflammation and mental stress, rhodiola root fight physical exhaustion and electrolytes for boosted hydration.
