For many women in midlife, protein is often the missing piece of the health puzzle. While you’ve probably heard that protein is important for building muscle, it’s equally essential for maintaining healthy skin, strong bones, and balanced hormones. At the heart of protein’s power are amino acids—the building blocks that help the body heal and repair itself.

Here’s the tricky part: as we age, our bodies become less efficient at digesting and absorbing protein from food. This makes it harder to obtain the essential amino acids needed for daily healing, cell repair, and muscle maintenance. And since our bodies can’t produce these essential amino acids on their own, we must get them directly from our diet.

This is where protein powders come in as a convenient and supportive option. Many protein powders contain “predigested” or hydrolyzed proteins, which means they’re already broken down into smaller, more absorbable parts. This makes it easier for your body to use these proteins quickly and efficiently—exactly when you need them most. For women in midlife, protein powders can be a game-changer, filling nutritional gaps and helping you feel stronger, more resilient, and ready to take on whatever life throws your way.

Why Protein Matters More Now Than Ever

Protein is crucial at any stage of life, but for women in midlife, it’s a game-changer. As we age, our bodies naturally lose muscle mass and strength—this is called sarcopenia. Protein plays a big role in slowing this process down. It’s not just about muscle, either; protein supports everything from skin elasticity to joint strength, helping you feel more vibrant and resilient.

While getting protein from food is ideal, it’s not always easy to eat enough to meet your body’s needs, especially if you’re balancing a busy life. That’s where protein powders can come in handy. They provide a quick, reliable way to boost your intake and offer specific types that target different health goals.

Types of Protein Powders and How They Help

1. Whey Protein
   Whey protein is popular because it’s complete—meaning it contains all essential amino acids. It’s quickly absorbed, so it’s great for muscle recovery after exercise. But some research has pointed to potential downsides with long-term, high-dose use of whey, such as kidney strain for those with existing conditions. If you’re looking for short-term benefits, like faster muscle repair, whey is effective, but using it in moderation is key.
2. Collagen Protein
   Did you know that collagen makes up about one-third of the protein in your body? Collagen powders can be incredibly beneficial for midlife women, as they support skin elasticity, joint comfort, and even bone strength. Collagen powder doesn’t contain all essential amino acids, but it’s still a powerful addition for overall wellness. Look for high-quality, pure collagen sources for the best results.
3. Plant-Based Protein
   For those who prefer plant-based options, protein powders made from peas, hemp, or brown rice offer solid alternatives. They’re lower in allergens and suitable for those who are lactose intolerant or have dietary restrictions. Pea protein, for example, has been shown to support muscle gain on par with whey when combined with strength training. And hemp protein is rich in omega-3 and omega-6 fatty acids, which support heart health.
4. Casein Protein
   Casein is another milk-based protein but releases amino acids more slowly, making it ideal for keeping you full longer. Many people enjoy casein in the evening to support muscle repair overnight.

Choosing the Right Protein Powder for You

When it comes to selecting a protein powder, quality is everything. Lower-quality powders may contain fillers, added sugars, or even contaminants. If you’re looking for high-quality, professional-grade protein powder, Fullscript is an excellent source. Fullscript’s selection includes protein powders that are rigorously tested and trusted by healthcare providers. You’ll find options free of unwanted additives, so you’re getting pure, effective protein to support your wellness goals.

How Protein Powders Can Support Common Health Goals for Midlife Women

1. Weight Management
   Protein can help curb appetite by making you feel fuller for longer. Studies have shown that protein supplements taken with meals can help manage weight by reducing overall caloric intake. If your goal is weight maintenance, adding a protein shake between meals or as a breakfast boost could help you feel satisfied longer.
2. Muscle Preservation and Joint Health
   For women wanting to stay strong and active, muscle maintenance is crucial. Protein powders, particularly those with collagen, can help preserve muscle and support joint flexibility, making it easier to stay physically active as you age.
3. Skin and Bone Health
   Collagen protein has a unique advantage here. As a natural protein found in the skin and bones, supplementing with collagen can promote smoother skin, support hydration, and strengthen bones. Including collagen in your daily routine can provide visible benefits over time, contributing to a more youthful, radiant appearance.

Making Protein Powder a Natural Part of Your Day

Integrating protein powder into your routine doesn’t have to feel like a chore. Here are some simple ways to get started:

• Morning Smoothie: Blend a scoop of protein powder into a smoothie with fruits, vegetables, and healthy fats (like avocado or nut butter) for a nutrient-dense breakfast.
• Quick Shake on the Go: Mix with water or milk for a quick post-workout boost or midday snack.
• Mix into Recipes: Add to your oatmeal, yogurt, or baked goods like muffins for extra protein that feels like a treat.

Experiment with flavors and types until you find what you enjoy most. Many women find it easy to make protein powder a daily habit that fits seamlessly into their lifestyle.

Considering the Big Picture: Balance and Health First

While protein powders can be a fantastic tool for filling nutritional gaps, it’s essential to remember that they work best as part of a balanced diet filled with whole foods. Whole food sources of protein—like eggs, fish, lean meats, beans, and legumes—offer a variety of nutrients that protein powders simply can’t replicate.

There’s also a crucial element that often gets overlooked: chewing our food. As humans, we were designed to chew, and this simple act plays an important role in digestion. Chewing starts the digestive process, breaking down food into smaller pieces and mixing it with saliva, which contains enzymes that aid in breaking down carbohydrates and fats. This not only makes it easier for the body to absorb nutrients but also signals the stomach and intestines to prepare for proper digestion.

On the other hand, relying too heavily on liquid meals, like protein shakes, can bypass this natural process. While convenient, drinking our food doesn’t engage the same digestive signals, which could lead to less effective digestion over time. Plus, the act of chewing has psychological benefits—it slows us down, increases satisfaction from meals, and helps regulate appetite.

To find balance, consider using protein powders strategically, such as in a post-workout shake or as an occasional quick meal replacement on busy days. But make it a priority to incorporate whole, chewable foods into your meals. Savoring a hearty salad, enjoying a lean protein-rich meal, or even snacking on crunchy vegetables not only supports your digestion but also nurtures your connection to food and overall well-being.

Ultimately, the key is balance. Protein powders can be a helpful tool, but they should complement—not replace—a healthy, nutrient-rich diet built around whole foods that you chew, savor, and truly enjoy.

Final Thoughts: Finding What Works for You

Protein powders can be a valuable addition to a midlife wellness routine, especially when chosen carefully and used to complement a healthy lifestyle. Whether you’re aiming to build muscle, manage weight, or support your skin and bones, a high-quality protein powder can be a simple, effective way to reach your goals.

As you explore your options and find what works best, keep this question in mind: How could adding a little extra protein each day support the life you want to lead?

The post Protein Powders: A Complete Guide for Better Health for Midlife Women first appeared on Ditch The Diet Studio.

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Unfortunately there are just some nutrients that we simply don’t get enough of.  And they’re absolutely critical to optimal health and wellness.  Especially as we age.

Here I went through the supplements and boiled them down to three that can have the best effect for women over 45.

Supplement #1: Vitamin D

If you live in North America chances are you are low in vitamin D.  It’s the “sunshine vitamin” and we just aren’t able to hang out in shorts every day of the year.  Even if we did we’d wisely use a bit of sun protection too.

Vitamin D is very important for everyone but especially women over 45.  Want to know why?

It helps to protect our bones!

Vitamin D helps our body absorb and keep the calcium we get from our food and drinks.  And we all know that calcium is one of the main things our bones are made of.

Want to know something funny about vitamin D (but it’s true, I swear)?

People who get enough vitamin D tend to fall less frequently.  Especially as we get older.

Seriously!

Vitamin D can help your bones stay strong and help you fall less.  Good news and easy implementation!

Here’s what vitamin D I recommend for the best bioavailability (absorption): D3 & K2 Softgels – Organic Coconut Oil

CanPrev’s D3 & K2 provides a daily dose of vitamin D3 that is suspended in a medium chain triglyceride (MCT) coconut oil base for improved absorption, and with added natto-derived vitamin K2. Coconut oil is a natural and safe form of fatty acids that aids the absorption of a fat soluble nutrient, such as vitamin D, into the blood stream for fast and effective results. Vitamin D3 (cholecalciferol, from lanolin) is the preferred form of vitamin D. CanPrev’s D3 & K2 is encapsulated without any excipients or colouring.

LILIA’S PHARMACY – GET PROFESSIONAL GRADE SUPPLEMENTS TO YOUR DOOR

Supplement #2: Magnesium

Magnesium is an essential mineral needed for over 600 reactions (new research) in your body which means your body can’t produce it and you must get it from food or supplements.

Not getting enough magnesium can lead to many problems:

• Detoxification in the body
• Insomnia and mid-night waking
• Inflammation
• Fibromyalgia
• Osteoporosis
• Heart disease
• Muscle pain, cramps, and spasms from feet cramps to chest pain (due to spasms in your heart muscle), and even restless leg syndrome
• Chronic constipation
• Headaches and migraines
• Feeling constantly fatigued or weak
• Depression, anxiety, and edginess
• Craving chocolate (cacao is high in magnesium)
• Quick exhaustion during exercise
• Improves thyroid function
• Helps address estrogen dominance
• Lowers blood sugar levels
• Balances adrenaline and supports testosterone production
• Increases serotonin levels
• Increases the youth hormone, DHEA

As you can see the list is too long and yet, most of the people are depleted in magnesium.

Magnesium is found in so many healthy whole foods like beans, nuts, seeds and green leafy vegetables.  In fact, the magnesium element is central to a plant’s chlorophyll – it’s actually what causes green plants to be green!  And most of us just don’t get enough green plants into our bodies on a regular basis.

There’re different types of Magnesiums out there.

Which Form of Magnesium is Right for You?

Read the full article about Magnesium HERE, where I break down some of the most popular types of magnesium and their benefits. I also talk about the types of magnesium I do not recommend and why.

Supplement #3: Omega-3s

We’ve all heard that we need to get more omega-3 essential fatty acids, right?  They’re good for our hearts, brains, and help to reduce inflammation.

These are all good things when it comes to our health and wellness.

But not all of us are ready, willing, and able to eat fish three times per week.

While fish oil supplements contain the “brain healthy” fats called EPA and DHA, those two are not technically the “essential” fats.  The plant omega-3 known as ALA is essential and that is because our bodies can convert ALA into EPA and DHA when necessary.

Omega-3 supplements can be found in forms of flax oil, algae oil, fish oil, or even fish liver oil.

Pro Tip:  Fish liver oil (e.g. cod liver oil) also contains vitamin D so check your labels and add the amounts together to know how much vitamin D you’re actually getting.

Conclusion:

Three supplements to consider now that you’re 45 are: vitamin D, magnesium, and omega-3s.

Always read the supplement labels to see if there are warnings that would make them inappropriate for you.  And, of course if you have any medical conditions or take medications or other supplements it’s always a good idea to speak with your doctor before starting anything new. 

My Final Thoughts

I hope this article was very inspiring in getting you to replenish your vitamin D, magnesium and Omega-3 levels, preventing or reversing deadly diseases like hearth attacks, strokes, cancers, type 2 diabetes  and rebalancing your hormones. If you need my help with choosing the right supplements, contact me at lilia@ditchthediet.ca or order yourself, HERE. All supplements at Full Script are professional grade without any unnecessary fillers.

The post 3 Supplements You Should be Taking if You’re Over 45 first appeared on Ditch The Diet Studio.

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Not getting enough magnesium can lead to many problems:

• Insomnia and mid-night waking
• Inflammation
• Fibromyalgia
• Osteoporosis
• Heart disease
• Muscle pain, cramps, and spasms from feet cramps to chest pain (due to spasms in your heart muscle)
• Restless leg syndrome
• Chronic constipation
• Headaches and migraines
• Feeling constantly fatigued or weak
• Depression, anxiety, and edginess
• Craving chocolate (cacao is high in magnesium)
• Quick exhaustion during exercise

Magnesium can prevent problems:

• Improves thyroid function
• Helps address estrogen dominance
• Lowers blood sugar levels
• Balances adrenaline and supports testosterone production
• Increases serotonin levels
• Increases the youth hormone, DHEA

As you can see the list of reasons to ensure we get enough magnesium is long, yet most people are depleted in magnesium.

Magnesium is found in many healthy whole foods like beans, nuts, seeds and green leafy vegetables. In fact, magnesium is central to a plant’s chlorophyll – it’s actually what causes green plants to be green! And most of us just don’t get enough green plants into our bodies on a regular basis. 

There are different types of Magnesium out there.

Which Form of Magnesium is Right for You?

I will break down some of the most popular types of magnesium and their benefits. I will also talk about the types of magnesium I do not recommend and why.

Magnesium supplements are made by attaching a molecule of magnesium to a carrier. Carriers could be an amino acid like glycine, arginine, taurine, citrate. This formula helps make the magnesium into a form that is recognized and absorbed by the body.

For Depression, Anxiety, Relaxation
Magnesium Glycinate 

Magnesium glycinate is a well-absorbed form of magnesium that is chelated to two molecules of the amino acid, glycine. Glycine is a very relaxing amino acid that can help calm anxiety and promote sleep. This form of magnesium is less likely to cause gastrointestinal symptoms and reduces the laxative effect. This type also helps with PMS, cramps, pain, fibrocystic breasts, cravings, and sleep.

The best time to take it is either before going to bed or when you are really stressed. The recommended dose is 200 to 400mg per day for women and 400 to 600 mg for men.

For Energy and Pain
Magnesium Malate

This type of magnesium is bound to malic acid and it is an energy-producing form of magnesium. It works by creating ATP (energy ) in our cells. This form of magnesium is excellent for those struggling with chronic fatigue syndrome.

Magnesium Malate may be too stimulating and may disrupt sleep when taken at night. The best time is to take it in the morning. The recommended dose is 300 to 400mg per day.

For cardiovascular support (including circulation)
Magnesium taurate

This form of magnesium is bound to the amino acid, taurine. Taurine reduces the stress hormone, cortisol, and increases the calming neurotransmitter, GABA. Magnesium taurate is used to increase circulation, which can have positive benefits throughout the body. 

The recommended dose is 500 mg at bedtime.

For Memory and Preventing Cognitive Decline
Magnesium Threonate

Threonate is a form of magnesium chelated to threonic acid. This form of magnesium is different from other forms of Mg. Threonate was created to cross the blood-brain barrier. Therefore it can improve learning and memory functions and is especially beneficial for age-related cognitive decline (Dementia, Alzheimer’s, Parkinson). 

The suggested dose is 2,000 mg of magnesium threonate, taken in the morning.

For Pain and Cramp Reduction (Topically recommended)
Magnesium chloride

Magnesium chloride is a form of magnesium that can lower anxiety, reduce pain, and help promote restful sleep. This form delivers magnesium directly into the bloodstream. The skin is a great way to increase magnesium levels and bypass using the gut. This is beneficial for people with IBS (or leaky gut) who suffer from malabsorption of nutrients and can’t absorb magnesium properly through the digestive system.

For chronic or travel constipation
Magnesium citrate

This is another chelated type of magnesium bound to citric acid. This form of magnesium is only 30% bioavailable. It pulls water into the bowels giving it more of a laxative effect. And that’s why it’s great for people who are suffering from chronic constipation. 

Which Magnesium Supplements to Avoid

Magnesium Oxide

This magnesium is very low in bioavailability. The body can absorb only 4%. You need to take a lot of this type of magnesium to work. Some people reported joint pain and digestive distresses. 

A Taiwanese study of the elderly found that those who used magnesium oxide supplements were 66% more likely to develop a hip fracture over a 5-year period.

This form of magnesium should be avoided. Read your labels and If you see Magnesium oxide on a label, it means that the brand is cutting corners. Remember these companies in business to make money and not to make you healthy. 

Magnesium Stearate

This magnesium is used as a coating agent in supplements and isn’t water-soluble. Don’t expect this type to help you restore your magnesium levels at all. This form of magnesium should be avoided and not recommended.

Magnesium Lactate

Magnesium lactate is derived from lactic acid, which is a product of bacterial fermentation. Magnesium lactate is not recommended for those of you with kidney disease as the extra lactic acid may irritate the kidneys. 

Magnesium Aspartate

Some studies show that this type does not dissolve well in water. And that’s why it’s not bioavailable for the body. Also, aspartic acid in excess can be neurotoxic like Aspartame. 

My Final Thoughts

I hope this article inspires  you to replenish your magnesium levels, rebalancing your hormones and preventing or reversing deadly diseases like heart attacks, strokes, cancers, and type 2 diabetes. If you need my help to choose the right magnesium, contact me at lilia@ditchthediet.ca. If you know what type of magnesium you need, visit my pharmacy online here: FULL SCRIPT PHARMACY 

The post Which Form of Magnesium is Right for You? first appeared on Ditch The Diet Studio.

The post Which Form of Magnesium is Right for You? appeared first on Ditch The Diet Studio.