Why Women Have Different Protein Nutrition Needs at Different Life Stages

More Than Skin Deep: Collagen That Fuels Your Whole Body

The slowing of metabolism and how the body converts food and drink into energy as we age is well established (1). In addition to age-related lifestyle changes is the basic biological principle that even at rest, muscle uses more energy than fat — up to three times more (2).

As the proportion of muscle to fat changes, energy expenditure declines and metabolism slows. This effect is more pronounced in women, who typically carry a higher proportion of body fat, and is further influenced by hormonal changes with age. For postmenopausal women, lower oestrogen levels further reduce energy consumption and disrupt fat metabolism (2).

While metabolism is only one part of the picture, protein nutrition plays a critical role in women’s metabolic health across life stages.

Does our need for protein change during different life stages?

Absolutely. Age-related loss of muscle mass is well recognised and directly increases the need for dietary protein — up to 25% more protein per kilogram of body weight compared to younger adults (3).

In women, declining oestrogen further accelerates skeletal muscle loss (4), increasing protein requirements even more. While severe muscle loss (sarcopenia) may require medical nutrition, the broader need for higher-quality protein as we age remains.

So should I just eat more protein?

Yes — but not all protein is created equal. To support lean body mass, proteins rich in branched-chain amino acids (BCAAs) (leucine, isoleucine and valine) are particularly important.

Dairy proteins contain BCAAs, and for those avoiding dairy, sheep milk is a naturally rich source (5). Traditional collagen is low in BCAAs, however more complete forms of collagen have been developed (6) to help address this gap.

Proteins rich in cystine have been shown to increase lean body mass more effectively than dairy proteins (7). See which protein-rich foods contain all three BCAAs and their additional health benefits in our handy guide here.

But life stages involve more than just lean body mass

Hormonal shifts, lifestyle pressures and environmental stressors create different challenges at different life stages. Providing the body with the right amino acids is an important part of helping it meet those challenges.

For example, tyrosine is used to produce dopamine — a neurotransmitter that helps the body manage stress. Tyrosine-rich proteins have been shown to double dopamine levels in the brain (8), supporting emotional resilience during periods of high stress.

Later in life, chronic inflammation becomes more common. Sulfur-rich amino acids such as cystine support production of glutathione and taurine chloramine, key compounds involved in managing inflammation (9).

Because metabolism, hormones and stressors change over time, ensuring the amino acid balance of protein matches life stage needs gives the body the best opportunity to maintain strength, resilience and health.

Summary & Recommendation

Scientific research clearly shows that protein and amino acid requirements change significantly for women across life stages. Targeted amino acid profiles — such as increased BCAAs for muscle maintenance and sulfur-rich amino acids for inflammation support — play a crucial role in meeting these evolving needs.

 

The Everee Women™ range is formulated with amino acid profiles tailored to the biological requirements of women at different stages of life. Each formulation is backed by peer-reviewed evidence and designed to support strength, vitality and metabolic health over time.

EXPLORE THE EVEREE WOMEN RANGE HERE

References

1. Mayo Clinic – Metabolism and Weight Loss
2. MDPI – Metabolism and Hormonal Changes in Women
3. Journal of the American College of Nutrition – Protein Needs With Age
4. Cambridge University Press – Female Hormones and Muscle Metabolism
5. Frontiers in Nutrition – Sheep Milk and BCAAs
6. Everee Women – Active Ageing Support
7. Journal of the International Society of Sports Nutrition – Cystine-rich Protein
8. ScienceDirect – Tyrosine and Dopamine
9. MDPI – Sulfur-rich Proteins and Inflammation