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Building strength is badass at any stage in a woman’s life, but after a certain age, it’s a must—that’s why dietitians recommend best protein powder for women over 50.
“Once you hit 50, your protein needs don’t just stay the same—they actually increase significantly,” says dietitian Emer Delaney, RD, a midlife weight and gut health specialist. That’s because declining estrogen levels can trigger age-related muscle loss (sarcopenia), says Jen Scheinman, RDN, a dietitian specializing in menopause. Protein helps maintain strength and plays a key role in bone density, helping prevent fractures and osteoporosis. FYI, research suggests aiming for 1.2 to 2 grams of protein per kilogram of bodyweight per day. But it’s not always easy to hit those goals.
If you’re struggling to get the protein you need from whole-food sources, it’s smart to start looking at quality protein powders. We spoke to dietitians about what women particularly need to look for and then tested the picks first-hand. Our top choice was Taha New Zealand Grass-Fed Whey Protein, thanks to its high protein content, additional nutrients that support muscle repair, and ability to blend into just about any food. But several other more specialized options got the seal of approval from our testers and experts, too.
The best protein powders for women over 50, at a glance
- Best Overall: Taha New Zealand Grass-Fed Whey Protein, $47
- Best Plant-Based: Now Foods Organic Plant Protein, $24
- Best Flavors: Dymatize ISO100, $67
- Best for Digestion: Thorne Whey Protein Isolate, $62
- Best With Collagen: Vital Proteins Whey Collagen, $30
Best Overall: Taha New Zealand Grass-Fed Whey Protein
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- Pros: Third-party tested; no artificial sweeteners; easy to absorb
- Cons: Pricier than other brands
Taha Whey Protein Powder checks all the boxes for women over 50: It has 25 grams of protein, and no added sugars, flavors, or gums. The whey powder comes from grass-fed cows, making it higher in anti-inflammatory omega-3 fats than conventional whey, Scheinman says. Research shows that omega-3s are linked to a reduced risk of cognitive decline in older adults. Plus, our dietitians recommend a powder with at least 2.5 grams of leucine—and this pick contains 2.9 grams. “Leucine is an amino acid that helps support muscle repair,” Delaney says, adding that it’s crucial for women over 50 to prevent age-related muscle loss (also known as sarcopenia).
“I personally use the natural (unflavored) powder—it’s that good. It boasts that slight grass-fed flavor, and it mixes super well in fruit smoothies while adding a creamy texture,” says April Benshosan, Glamour tester and contributor. “It’s also great for pairing with flavored protein powders that you find overly sweet. I sometimes mix a half scoop of a flavored protein powder with a half scoop of Taha’s unflavored powder to dilute the flavor and cut back on sweetness.”
Best Plant-Based: Now Foods Organic Plant Protein
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- Pros: No artificial sweeteners; provides fiber and iron
- Cons: Has 6 grams of added sugars
Now Foods makes a great protein powder for plant-based eaters or folks who don’t tolerate whey protein well. It has 21 grams of protein from peas, pumpkin seeds, and hemp, plus 2 grams of fiber (around 7% of your daily value) for 140 calories. This protein source mix gives it a “well-balanced amino acid profile, which is essential for muscle health for women over 50,” Scheinman says. It also contains 45% of your daily value of iron, which is especially helpful for plant-based eaters struggling to meet their iron needs through diet alone. Plus, it has less sodium than many other plant protein powders on the market. “One scoop provides 280 milligrams of sodium, whereas other products can provide 400 to 500 milligrams of sodium or more,” says Sheri Gaw, RDN, CDCES, a registered dietitian who focuses on heart health and plant-forward nutrition, and founder of The Plant Strong Dietitian. The balanced nutrient profile means you can use this powder as a balanced snack when you need something quick and easy.
“Pea protein powder on its own has a strong earthy taste tha}s hard to mask in smoothies, so I like that Now Foods uses a mix of plant proteins for a more palatable flavor. This pick is tastier than many other plant protein powders I’ve tried,” Benshosan says. Plus, Now Foods products are all rigorously tested for safety and quality, and backed by experts including Scheinman.
Best Flavors: Dymatize ISO100
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- Pros: Easy to absorb; works great in recipes or on its own; third-party tested
- Cons: Contains artificial sweeteners
If you wish every smoothie tasted more like a milkshake, this pick is for you. “This has been my go-to powder for when I’m craving something sweet but still need to hit my protein goals,” Benshosan says. “And Dymatize often does collabs with other brands for fun flavors; I add the Dunkin’ Glazed Donut flavor to smoothies, protein pancake batter, and overnight oats for mapley sweeteness.” Just note that this powder does contain sucralose (an artificial sweetener), so it might taste cloying to some.
This powder has a great protein-to-calorie ratio: You’ll get 25 grams of protein for just 120 calories. Plus, it contains an impressive 2.9 grams of leucine, which is important to help prevent age-related muscle loss. Dymatize is also third-party tested by Informed Choice, so it’s screened for hundreds of banned substances.
Best for Digestion: Thorne Whey Protein Isolate
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- Pros: Third-party tested; no artificial sweeteners; easy to absorb
- Cons: Slight aftertaste from the stevia
Thorne Whey Protein Isolate is a great choice for women who want a clean, easy-to-digest protein powder. What sets Thorne’s protein powder apart is the addition of bromelain and papain, two natural digestive aids that can help you avoid gas and bloat often associated with protein powders, Scheinman says. Each scoop delivers 21 grams of high-quality complete protein with just 1 gram of added sugar (it’s also sweetened with stevia).
“The vanilla protein powder has a very subtle taste, and the stevia is only noticeable when you mix the protein powder into water versus with milk or blending it into a shake with other ingredients,” Benshosan says. “I like making a simple breakfast smoothie with a scoop of Thorne’s vanilla powder, half a banana, a tablespoon of almond or peanut butter, and frozen blueberries.”
We love that Thorne’s protein powder is tested by NSF Certified for Sport, which is “one of the most rigorous certification programs, ensuring that this product is free from unwanted heavy metals and contaminants, as well as any substances banned in competitive sports,” Scheinman says.
Best With Collagen: Vital Proteins Whey Collagen
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- Pros: Third-party tested; contains collagen; has added vitamin C
- Cons: Contains 3 grams added sugars
Most protein powders offer either whey or collagen, but Vital Proteins’ blend contains both in one easy scoop. Whey is fast-absorbing and helps support muscle maintenance and repair, which is key for women over 50 experiencing age-related muscle loss. And bovine collagen peptides can help reduce stiffness, support mobility, and even improve skin hydration and appearance, Delaney says. Plus, this powder also contains 100% of your daily value of vitamin C, which helps support collagen synthesis. It’s made with natural sweeteners (stevia), a touch of sea salt, and no artificial ingredients.
We also love that this option is also NSF Certified for Sport, which means it’s third-party tested and free of more than 200 potentially harmful substances (like steroids). Reviewers rave that Vital Proteins Whey Collagen mixes well into their morning coffee and doesn’t have an overly sweet flavor or strong aftertaste.
Frequently asked questions
What should you look for in a protein powder?
Aim for a powder that delivers at least 20 to 25 grams of protein per serving with fewer than 150 calories. This ensures you’re getting a good protein boost without unnecessary fillers or calories. You’ll also want a powder that has at least 2.5 grams of leucine per serving, especially if you’re strength training.
As mentioned, “leucine is a key amino acid for triggering muscle building and that’s crucial for women over 50 to prevent age-related muscle loss,” according to Delaney.
What should you avoid in a protein powder?
Make sure your protein powder isn’t high in sodium. Anything high in sodium will have 20% of your daily value of sodium or more, according to the FDA. So aim for a powder with less than 460 milligrams of sodium per serving (the lower, the better).
As a general rule, try limiting the amount of added sugars you get. Sugary protein powders can spike blood sugar and lead to energy crashes, which many women over 50 already struggle with due to hormone fluctuations, says Delaney, who recommends aiming for less than 2 grams added sugar per serving—unless you’re avoiding alternative sweeteners, in which case, a flavored protein powder will have some added sugar.
It’s also worth looking at the ingredient list for artificial sweeteners. “These can cause digestive discomfort (bloating and gas) and may disrupt gut health, which becomes even more important in midlife,” Delaney says. “Instead, opt for natural sweeteners like stevia or monk fruit, or unsweetened protein powders.”
Should women over 50 take whey protein?
Studies suggest that whey protein may have a slight advantage over other types of protein since it’s easily digested and high in the amino acid leucine, which helps promote muscle protein synthesis. However, some people may become more sensitive to lactose as they get older, so it’s important to look at the type of whey the protein powder contains. “Since lactose is found in whey protein concentrate, choosing whey protein isolate can often be better tolerated by these individuals,” Scheinman says. You can also opt for a plant-based protein powder instead.
Meet the experts
- Emer Delaney, RD, dietitian and midlife weight and gut health specialist
- Jen Scheinman, RDN, dietitian specializing in menopause
- Sheri Gaw, RDN, CDCES, registered dietitian WHO focuses on heart health and plant-forward nutrition, and founder of The Plant Strong Dietitian