Are Your Hormones Out of Whack Due to Too Much—or Too Little—Protein?

You don’t have to be a health guru to know that protein is an incredibly important nutrient. Without protein and the essential amino acids it provides, reactions and processes cannot be carried out to their fullest extent in the body, explains Emily Tills, RDN. What many of us are unaware of, however, is that protein also impacts and helps maintain the balance of our hormones—the crucial chemical messengers that play multiple roles within our bodies. Many hormones are constructed from amino acids, the building blocks of protein, explains Roxana Ehsani, MS, RD, CSSD, LDN.

When our hormones are out of whack, we can experience a slew of health concerns. Imbalances in hormones—meaning too many or not enough of any hormone—may potentially disrupt our hunger and fullness cues, digestion, blood sugar, stress response, energy metabolism, focus, fertility, libido, sleep, and more, warns functional dietitian Jenna Volpe, RDN, LD, CLT. “The outcome can vary greatly depending on the types of hormones which are out of balance,” she adds. 

How Does Protein Impact Our Hormones?

Protein’s influence on hormones goes beyond just supplying amino acids. Our bodies rely on protein as the building blocks for some crucial hormones. Here’s how protein acts as a key conductor in our hormonal balance.

Regulates the hunger hormone

Research has found a link between protein intake and the production of hormones that control our appetite. Higher protein diets might lead to lower levels of ghrelin, the “hunger hormone,” and increased levels of peptide YY (PYY) and glucagon-like peptide-1 (GLP-1), hormones that promote feelings of fullness. Volpe explains that consuming more protein in your diet can help regulate your appetite and potentially impact weight management, which can, in turn, influence hormones like leptin (satiety hormone) and insulin (blood sugar regulator).

Promotes stable blood sugar

Protein can also help promote stable blood sugar, another critical factor in maintaining hormonal balance. “Adequate protein intake can help improve insulin levels, meaning your body’s cells actually become more responsive to insulin, the hormone that regulates your blood sugar levels,” explains Becca Romero, MS, CNS, LDN.

Keeps stress levels in check

Stress isn’t something we just feel—it’s actually caused by a spike in a hormone known as cortisol. Cortisol is released by the adrenal glands. “Adequate protein intake can help modulate the body’s stress response by stabilizing fluctuating blood sugar, which can trigger cortisol release,” explains Romero. “Without adequate levels of protein, cortisol, which is essential for the body’s fight-or-flight response, can become chronically elevated and contribute to anxiety and other stress-related issues.”

Allows us to sleep more soundly

Stress and its corresponding hormone, cortisol, can significantly disrupt sleep. If you’ve ever gotten a terrible night’s sleep during a stressful period, you’ll know this cycle worsens stress levels even more. Romero explains that protein can promote better sleep by influencing the production of melatonin, a hormone that regulates sleep-wake cycles. Getting adequate, restful sleep is crucial for stress management and overall well-being. 

How Much Protein Do You Need for Hormonal Balance?

Of course, protein isn’t the only thing required for hormonal balance. Other factors play a role, including your age, activity level, body composition, and health conditions. The current RDA for protein is 0.8 grams per kilogram of body weight (0.36 grams per pound). However, this is the minimum amount to prevent protein deficiency in healthy adults. Some research suggests that slightly higher levels of protein, ranging from 1.2 to 1.6 grams per kilogram of body weight (0.55 to 0.73 grams per pound) per day—are required for optimal hormonal health. 

Consuming too little protein can negatively affect hormonal balance and overall health—specifically on insulin and blood sugar regulation, thyroid function, sex hormone balance, and stress hormones, explains Romero. “Not consuming enough protein may create a deficiency and can cause all of these systems to perform at suboptimal levels within the body,” she says. If you’re feeling hungry soon after a meal or need to eat multiple snacks throughout the day, this is likely a sign that your meal did not contain enough protein.

Too much protein isn’t the answer either. Overdoing it on protein isn’t good for our kidneys, which are responsible for taking the leftover protein beyond what your body needs and converting it into waste through urine, explains Volpe. “Over time, compromised kidney function can harm every system in the body, starting with the liver,” she says. Too much protein can also lead to an imbalance in nutrient intake, potentially causing deficiencies in essential vitamins and minerals that are less abundant in high-protein diets, which may lead to hormonal imbalance, adds Romero. Some signs of consuming too much protein include bloating, constipation, diarrhea, or mood swings. 

The Best Protein Sources for Hormonal Health

Not all proteins are created equal, and some might even have a more beneficial influence on hormones than others. Here’s a look at some protein sources that can help you achieve hormonal balance. 

Meat and poultry

The highest quality protein sources to support hormone health are animal sources, which are complete protein sources. “Complete protein sources contain all nine essential amino acids and help support hormonal health because they provide all the essential amino acids to aid in hormone regulation,” says Romero. “The quality of the animal food we are eating matters greatly, which is why I always recommend grass-fed, pasture-raised, and organic sources of animal protein.”

Milk

One cup (8 oz) of dairy milk provides all essential amino acids and 8 grams of protein. “A glass of milk also packs 12 additional essential nutrients, including calcium, potassium, vitamin D, vitamin B12, and more,” says Ehsani. “One glass of milk contains 50 percent of daily value for vitamin B12, which plays a role in hormone regulation, along with 15 percent DV for vitamin D, which also plays a role in hormone regulation.” She recommends adding dairy milk to your shakes, oats, and meals or having a glass on the side as an easy and cost-effective way to boost protein and help meet your macros by the end of the day. 

Fatty fish

Wild Alaska salmon, sablefish, and herring are just a few of the fatty fish that provide you with essential omega-3 fatty acids DHA and EPA. “Fatty fish also contains vitamins and minerals like vitamin D, vitamin A, selenium, zinc, and glutamine, which play a role in hormone regulation and promote heart and immune health too,” adds Ehsani.

Eggs

Eggs are a complete protein, meaning they contain all nine essential amino acids your body cannot synthesize on its own. “These amino acids are the building blocks for various hormones, including insulin, glucagon, and growth hormone,” says Volpe. “By consuming a complete protein like eggs, you provide your body with the necessary raw materials for optimal hormone production.”

Legumes 

If you’re vegan, vegetarian, or simply not big into meat sources, legumes like lentils, chickpeas, beans (black, kidney, pinto), and peas are excellent plant-based protein sources. Plus, these plant-based protein allstars contain fiber, which helps regulate blood sugar. Legumes also contain unique plant compounds called phytonutrients, explains Volpe, some of which may have beneficial effects on hormones. 

The Bottom Line

There’s usually no need to overhaul your diet completely; you can start with small shifts and swaps. In fact, most people tend to backload their protein, meaning they have very small amounts at breakfast, lunch, and the biggest portion at dinner, explains Ehsani. The goal is to evenly space your protein intake throughout the day for better hormone and blood sugar balance. 

She recommends focusing on adding to what you already love to eat. “For example, if you love a morning smoothie bowl, make sure there’s a source of protein in it by swapping out the plant-based milk for a complete source of protein like dairy milk,” she says. Alternatively, add a few scoops of your favorite protein powder. If you love having a salad for lunch, she recommends adding a source of high-quality protein to your salad, i.e., grilled chicken or salmon.