As women age, maintaining muscle becomes more challenging — especially after menopause. Research shows that women over 60 often need more protein than men of the same age to maintain strength, mobility, and independence.

Why Women Need More Protein After Menopause

Estrogen plays a major role in:

• muscle repair
• protein synthesis
• bone density
• metabolic health

When estrogen declines, women experience:

• faster muscle loss
• reduced anabolic response to protein
• slower recovery from activity
• increased risk of frailty

How Much Protein Women Over 60 Need

• 25–30 grams per meal
• 90–110 grams per day for many older women
• higher intake on strength‑training days

These targets are significantly higher than the outdated RDA.

Best Protein Sources for Older Women

• Greek yogurt
• eggs
• salmon and sardines
• chicken or turkey
• tofu and tempeh
• lentils and beans
• whey or plant‑based protein powder

Why Protein Matters for Healthy Aging

Adequate protein helps women:

• maintain muscle
• support balance and mobility
• reduce fall risk
• preserve bone density
• maintain metabolic health
• support immune function

Key Takeaway

Women over 60 often need more protein than men to maintain strength and independence. Prioritizing protein at every meal is one of the most powerful healthy‑aging habits.

Reference

The study is available here: Protein recommendations for supporting muscle and bone health in older adults.