Hormones are the body’s chemical messengers, regulating essential processes like metabolism, mood, and reproduction. When balanced, they help your body function seamlessly. However, hormonal imbalances as a result of a woman’s menstrual cycle can lead to irregular periods, mood swings, fatigue, and other health concerns.

One of the key factors in maintaining hormonal balance is your diet — and protein plays a particularly important role. In this post, we’ll explore how protein supports hormonal health, especially in relation to your menstrual cycle, and how making small dietary adjustments can lead to big improvements in your overall wellbeing.

The Role of Protein in Hormone Production

Protein is one of the body’s most essential nutrients, serving as the building block for nearly every biological process — including hormone production. Hormones like insulin, glucagon, and growth hormone, known as peptide hormones, are composed of amino acids derived from protein. These hormones are vital for maintaining metabolic balance and supporting your body’s day-to-day needs.

Here are a few examples of how peptide hormones work:

Insulin: Stabilizes blood sugar levels and regulates energy supply.
Glucagon: Prevents blood sugar levels from dropping too low, ensuring a steady supply of energy.
Growth Hormone: Supports the growth and repair of tissues, bones, and muscles.

Without sufficient protein, your body may struggle to produce these essential hormones, leading to disruptions in energy levels, mood, and overall health.

Hormones and Your Menstrual Cycle

Throughout the four phases of the menstrual cycle, a woman’s body is in a constant state of hormonal fluctuation. Without proper support, this can lead to uncomfortable symptoms. That’s why it’s important to fill your body with the right nutrients so that you can maintain hormonal balance.

Key Hormones in the Menstrual Cycle

Estrogen: The primary female sex hormone, estrogen plays a key role in everything from regulating the menstrual cycle to influencing collagen production, brain function, and bone density.
Progesterone: Known as the “pregnancy hormone,” progesterone prepares your uterus for fertilization and eventual pregnancy during the luteal phase of your menstrual cycle.
Follicle-Stimulating Hormone (FSH): Stimulates the growth of ovarian follicles, each of which contains an egg, during the follicular phase.
Luteinizing Hormone (LH): Kickstarts ovulation, releasing the mature egg mid-cycle.

Signs of Hormonal Imbalance

Hormonal imbalances can manifest in various ways, including:

Irregular Periods: Cycles that are too long, too sort, or inconsistent
Severe PMS: Elevated symptoms such as mood swings, fatigue, cravings, and irritability.
Infertility: Difficulty conceiving due to disrupted ovulation.
Menstrual Discomfort: Cramps, heavy bleeding, or migraines.

If you’re experiencing any of these symptoms, it may be time to assess your diet and ensure you’re getting the right nutrients to support hormonal balance.

How Protein Can Help Ease PMS Symptoms

PMS has many drivers — sleep, stress, overall diet — but protein is a simple lever that helps day to day symptoms.

Steadier blood sugar. Anchoring meals with protein slows the “spike-crash” rollercoaster that fuels cravings and mood swings.
Better fullness. Protein turns up your “I’m satisfied” signals and turns down the constant snack-hunt, so you’re not raiding the pantry at 3 p.m.
Mood building blocks. Protein supplies amino acids (like tryptophan) your body uses to boost serotonin production, helping to regulate mood and reduce irritability.
Cramps and Pain: By aiding muscle repair and tissue recovery, protein can help manage discomfort during menstruation.

Protein isn’t a cure for PMS on its own, but it can be the foundation of a hormone-healing diet. Most women do best pairing protein with fiber, quality fats, good sleep, and stress care.

How Much Protein Do Women Actually Need?

Short answer: a bit more than the old minimum — and spaced across the day.

Daily ballpark. Most women feel best around 1.0–1.2 g per kg of body weight. In seasons of strength training, body-composition goals, perimenopause/menopause, or bigger appetite swings, 1.2–1.6 g/kg can help.
Per-meal target. Aim for ~25–30 g at 2–3 meals. That distribution supports satiety, stable energy, and lean-mass maintenance.
What that looks like.

2 eggs + ¾ cup Greek yogurt + berries (~30 g)
4–5 oz salmon + quinoa + greens (~30 g)
1 cup lentils + 2 Tbsp hemp seeds + sautéed veg (~28–32 g)

Not sure your number? Use my Menopause Protein Calculator for a personalized daily range.

Make Breakfast Pull Its Weight

Breakfast is a smart place to lock in that first 25–30 g of protein. Higher-protein breakfasts have been shown to improve appetite control and reduce evening snack attacks — one reason I like to “front-load” protein in the morning.

For ideas, hop over to my Easy High-Protein Breakfast Ideas post and steal a combo you’ll actually make on busy days:

Looking For More Protein?

Fuel your fitness goals and uncover your best self with targeted nutrition.

In this 7-day High-Protein Meal Plan, I’ll provide everything needed to jumpstart your journey to a stronger, more energetic you. Whether your goal is to shed a few pounds, boost your athletic performance, or simply feel more energized, a high-protein diet can be the game-changer needed for a healthier lifestyle.

21 delicious & easy high-protein recipes (+2 bonus treats!)
Daily meal plans
Expert nutrition insights

The Bottom Line

You don’t need perfection; you need a plan you’ll actually follow. Aim for ~25–30 g protein at meals, give breakfast some love, and watch what happens to your energy, cravings, and “I can handle today” feeling.

If you want some more guidance, check out my hormone-healing cookbook, The Restorative Kitchen, or reach out for a free 20-minute consultation to discuss my 1:1 hormone healing program

Protein for Hormone Balance: How Much to Eat + PMS Relief