Gwyneth Paltrow & Dr. Mary Claire Haver Swear by Protein Powder—Here Are 10 Top Picks

Protein is the cornerstone of a balanced diet, playing a vital role in muscle repair, hormone production and sustained energy levels. According to research, protein intake is linked to improved physical performance in post-menopausal women aged 60 to 90. Additionally, studies have shown that a high-protein diet can boost metabolism, reduce hunger and support weight management. It’s no wonder that protein powders and supplements have been taking off in the past few years, and that everyone is wondering what the best protein powders actually are.

The Best Protein Powders for Women, at a Glance

Best whey protein isolate: mindbodygreen grass-fed whey protein isolate+, $69
Best plant-based protein powder: Momentous 100% Plant Protein, $50
Best overall protein powder: Levels Grass Fed Whey Protein Powder, $34 
Best collagen protein powder: Vital Proteins Collagen Peptides, $21 (was $27)
Best casein protein powder: Dymatize Super Mass Gainer Protein Powder, $44
Best blended protein powder: KOS Organic Plant-Based Protein, $55
Best performance protein powder: Vega Performance Protein + Recovery, $83
Best low-carb protein powder: Isopure Zero Carb Whey Isolate Protein Powder, $24 (was $28)
Best protein powder for recovery: Optimum Nutrition Gold Standard 100% Whey Protein Powder, $68 (was $86)

Finding the best protein powder is especially important for women in midlife, for whom protein is even more essential. “Research indicates that we can lose up to 20% bone mass during perimenopause and the few years after,” registered dietitian Amy Chow tells Flow Space. “​​Muscle loss can also happen during this time, both due to aging and the decline in estrogen, which plays a role in muscle repair and regeneration. That’s why nutrients like protein (along with calcium, vitamin D, magnesium) become so important.”

Protein also addresses many different needs. During perimenopause and postmenopause, it’s critical for maintaining muscle mass and bone health, stabilizing blood sugar, and reducing cravings and energy crashes, Chow notes.

How Much Protein Do I Need?

Every body is different, and how much protein you need depends on factors like your age, weight, and activity level. That said, research shows that consuming 1.2 grams of protein per kilogram of body weight is linked to improved physical function and a significantly reduced risk of frailty. This amount is considerably higher than the USDA’s recommended dietary allowance of 0.8 grams per kilogram of body weight.

What To Look For in a Protein Powder

Protein powder is a “quick and convenient way to incorporate another protein source” into your diet, dietitian Yvette Hill tells Flow Space, whether you’re fueling a morning smoothie, aiding post-workout recovery, or simply filling nutritional gaps in a busy lifestyle. It’s no surprise that celebrities like Gwyneth Paltrow, who incorporates Moon Juice protein powder into her wellness regime, or Dr. Mary Claire Haver, founder of the Galveston Diet, champion the benefits of these supplements.

However, it’s worth choosing your protein powder carefully. Using a supplement like a protein powder holds the potential for digestive upset, like gas and constipation, Hill explains. “Some protein powders can [also] have added sugar, artificial flavors, and fillers,” she adds.

When you’re shopping for protein powders, be sure to look for options that are tested by a third party, like the National Sanitation Foundation (NSF), United States Pharmacopeia (USP), ConsumerLabs, Informed Choice, or the Clean Label Project. Chow also recommends looking for protein powders that list protein as the first ingredient, containing less than five grams of sugar, 15 to 30 grams of protein per serving, and 100 to 200 calories per serving.

To help you navigate the protein powder aisle, we’ve rounded up top recommendations based on expert advice, nutritional science and consumer reviews. Whether you’re looking to enhance your fitness routine or support your overall health, there’s a protein powder out there for you.