Is your Protein Powder Messing with Your Hormones?
Protein is an essential building block for creating hormones and is something we often aren’t getting enough of from our diet alone, which is why so many of us love the easy addition of protein powders in our morning smoothies or our baked goods. But, could that protein powder be negatively impacting your hormone health? Maybe you have noticed digestive changes, acne, or menstrual irregularities shortly after starting a new protein powder. So what’s the connection and could your protein powder be messing with your hormones? Let’s dive in.
When it comes to optimal hormone health, adequate protein is a must. In fact, not only is the amount of protein we get with every meal important but the source of that protein is just as important. Eating protein provides our body with amino acids. Amino acids are used by the body to produce specific hormones, like estrogen, progesterone, insulin, and even thyroid hormones.. Without proper protein intake, we can see a variety of hormone -related symptoms including weight gain, irregular or even absent periods, fatigue and infertility. The problem with the theory of just “eat more protein” is that it doesn’t really address the type of protein that is best, especially for hormone balance.
In fact, certain protein sources, including grain-fed beef (not grass-fed), grains and legumes can overstimulate the immune system and can be especially triggering for those with autoimmune conditions, like Hashimoto’s Thyroiditis. This overstimulation by the immune system can lead to significant inflammation and can make your symptoms worse.
Protein can also impact your gut health by shifting the microbiome diversity. This shift in your healthy gut ecosystem can in turn interfere with hormone detoxification specifically impacting estrogen metabolism. In fact, abnormal elevation in bacteria containing β-glucuronidase activity can lead to the reabsorption of estrogen that should have otherwise been released and removed via stool.
Although we do not fully understand the effects of all forms of protein on different hormones, let’s explore what we do know about protein and its impact on some of your most important hormones.
Whey Protein
Whey is one of the most common bioavailable protein sources and most commonly used in protein powders. However, it’s important to remember that whey protein it is still dairy-based and often comes from hormone-injected cows. Many of these hormone-injected cows have been fed grains rather than grass and have been treated with antibiotic therapies for “good measures”. Whey proteins are often loaded with casein. The two main types of casein found in dairy products are A1 and A2 casein. Research has shown that A1 can be a trigger for digestive problems and inflammation, which can in turn interfere with proper hormone metabolism and detoxification and can lead to hormone-related symptoms. The problem is even if you find a whey isolate that is said to not contain casein, most whey proteins contain even small traces of casein protein which may trigger inflammation and hormone-related symptoms in some women. Whey protein does however contain extremely high levels of a particular amino acid known as leucine. Leucine is essential for protein synthesis and is why if dairy isn’t an issue for your body, small amounts of grass-fed whey may be okay. Again, since dairy and even whey itself can be inflammatory for many women, I would not rely on a whey based protein for daily consumption.
Gluten Containing Protein Powders
This may be surprising but unless a protein powder specifically says it is certified gluten-free, chances are, your protein powder has some form of gluten in it. This can be a particular problem when it comes to thyroid function. Since autoimmune thyroid disease is not only the leading cause of hypothyroidism but also 5 to 7 times more prevalent in women versus men, addressing our autoimmune predisposition is important. If you are struggling with an autoimmune disease, like Hashimoto’s thyroiditis, eliminating gluten has been extremely helpful for our patients. It is also important to understand that gluten can trigger the immune system for up to three months, so for those who went gluten-free for two weeks and didn’t notice a change in their symptoms, it is no surprise.
Collagen Protein Powders
Collagen is naturally found in our skin, cartilage, tendons, bones, blood vessels and ligaments and is also important for a healthy metabolism. Collagen is composed of three important amino acids, proline, glycine and hydroxyproline, and although our body naturally produces all three, we often don’t produce enough. In fact, on average our body needs about 15 grams of glycine per day but unfortunately the average person only consumes about 3 grams per day. Collagen based proteins are a great protein source that is generally well tolerated by most and does not cause the inflammatory reactions commonly seen with other protein powders. There are a few different types of collagen proteins to choose from including:
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Marine Collagen - is a great option that provides you specifically with Type I collagen. Type I collagen is the most common form of collagen found in the human body and helps your body create tendons, bones and ligaments. Although marine collagen does not contain Type II collagen important for connective tissue, bone marrow and cartilage formation, if you are following a pescatarian diet, this could be a good option.
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Bovine collagen- is by far my favorite form of collagen because it contains both Type I and Type II collagen. Since bovine comes from cows, you do want to make sure to look for grass-fed bovine collagen only.
Soy Protein
We can’t talk about protein powders and hormones without mentioning soy protein. Although soy has been extremely controversial over the years, there is limited evidence that indicates soy causes cancer, however soy is considered a phytoestrogen, which means it is a plant-derived estrogen not naturally produced by our bodies. Although many women can tolerate soy based proteins from time to time, overdoing it may not be favorable especially for women with endometriosis and other estrogen driven conditions.
Rice Protein
This is often a fan favorite especially for those who are dairy-free and or vegans.. And although rice is well tolerated by many, we have found grain based proteins, like rice, to trigger symptoms especially in women with acne or those with endometriosis. Since grains can be inflammatory for some women, especially those with endometriosis, rice isn’t my go to for my patients struggling with hormone related conditions.
Pea Protein
Pea Is also a fan favorite for plant-based protein sources and is actually pretty well tolerated by our patients. Derived from yellow split peas, pea protein contains all nine essential amino acids. However, unfortunately, three of the nine essential amino acids are found in very small amounts in most pea protein powders which is why I generally recommend alternating between a pea protein and collagen powder every few days to get the most adequate and balanced blend of essential amino acids.
Pumpkin Seed Protein
Although less common, pumpkin seed protein is an impressive protein option because it is considered a complete plant protein with all nine amino acids. Pumpkin seed protein is also particularly helpful for your hormones because with every serving, you get 12 grams of healthy omega-3 rich fats. This will not only help balance blood sugar and insulin but it can help support your menstrual cycle and even ovulation for those trying to get pregnant.
About the Author: Meet Dr. Zen
Alissia Zenhausern- Pfeiffer, NMD, FABNE, (commonly known by her patients as Dr. Zen), is a licensed naturopathic doctor board certified in naturopathic endocrinology and the founder of NMD Wellness of Scottsdale, a premier naturopathic medical practice that focuses on helping women to take a proactive approach to their hormone and fertility health. Dr. Zen has been featured as a lead expert in Forbes, Shape Magazine, and Instyle and is deeply passionate about bridging the gap between traditional and natural medicine in the world of fertility. She works with a variety of hormone related issues including PCOS, endometriosis and unexplained infertility. Her goal is to help more women get back into the driver’s seat of their own health to make lasting transformational changes to their health to bring more cute and adorable babies into this world. Read More About Dr. Zen...
