Menopause Support

Menopause Support

Menopause is a natural transition and the changes it brings are real. As oestrogen declines, your body becomes less efficient at building and holding onto muscle, bone density can fall more quickly, and restful sleep can become harder to find. The reassuring part: the right nutrition genuinely helps. This is a stage of life where protein, key minerals and a few targeted extras matter more than ever. We've brought together the products that help you feel strong, rested and like yourself through the change.

Explore the True Menopause Support Range

A considered selection of protein, minerals and daily support to help your body adapt through perimenopause and beyond.

  • True WPI 90 whey protein isolate 1kg white resealable pouch – True Protein brand, New Zealand-sourced, 100% grass-fed, low-lactose, no added sugar (product studio shot)

    WPI 90

    Our purest whey protein isolate for lean muscle

    From $48.00
    From $48.00
    Quick buy
  • Back in stock
    True Protein Creatine Mono pouch, German-sourced Creapure creatine monohydrate 250g – unflavoured, 99.99% purity, neutral taste, excellent solubility, dairy & gluten free, proudly made in Australia (sports supplement)

    Creapure Creatine

    Proven support for strength, power, and brain health

    $50.00
    $50.00
    Quick buy
  • True WPC 80 whey protein concentrate pouch 1kg – True Nutrition white resealable bag, New Zealand-sourced 100% grass-fed whey, no added sugar, chocolate flavour, proudly made in Australia.

    WPC80

    The foundational whey protein for daily muscle support

    $78.00
    $78.00
    Quick buy
  • Collagen + Vitamin C

    Collagen

    Hydrolysed peptides for skin, hair, nail, and joints

    $48.00
    $48.00
    Quick buy
  • True plant protein pouch with probiotics, True brand rich chocolate flavour, 750g resealable bag, vegan, gluten‑free, natural protein, supports digestive health — proudly made in Australia

    Plant Protein

    A complete, smooth plant protein with digestive enzymes

    $78.00
    $78.00
    Quick buy
  • New Look
    True Protein Magnesium+ 250g pouch — Lemon Burst flavour

    Magnesium+

    4-in-1 Essential Vitamin and Mineral Formula

    $50.00
    $50.00
    Quick buy
  • New
    Creatine Mono 210 g

    Creatine Mono

    Pure, proven creatine for your everyday

    $38.00
    $38.00
    Quick buy

Why Choose True Protein for Menopause Nutrition

As your hormones shift, a few key nutrients do the heavy lifting.

  • Maintain Muscle & Strength

    Maintain Muscle & Strength

    As oestrogen falls, your body builds muscle less efficiently. Protein, resistance training and creatine help you hold onto strength and lean mass. True’s WPI 90 and WPC can help you maintain muscle mass.

  • Support Bone Health

    Support Bone Health

    Bone density can decline faster around menopause. Protein, key minerals and weight-bearing exercise all help support it. 

  • Skin, Hair & Joints

    Skin, Hair & Joints

    Falling oestrogen affects the skin's collagen. Collagen peptides help support skin elasticity, hydration and connective tissue. 

  • Rest & Recovery

    Rest & Recovery

    Restful sleep gets harder at this stage. Magnesium+ supports muscle relaxation and the body's natural winddown.

Learn More About True Menopause Support

Why Protein Matters More Now  

During and after menopause, the body becomes less responsive to protein, a process called anabolic resistance. In practice, the protein intake that maintained your muscle in your 30s may fall short in your 50s. Many nutrition researchers suggest women in this stage aim higher than the standard guideline - often around 1.2–1.6g of protein per kilogram of body weight each day, and more if you're active or managing your weight. A quality protein powder is a simple way to close the gap.  

Whey protein isolate (WPI) and concentrate (WPC) are complete proteins, they contain all nine essential amino acids your body can't make on its own, and are rich in leucine, the amino acid that signals muscle to rebuild. If you prefer to avoid dairy, our Plant Protein offers a complete blend from plant sources.  

The Case for Creatine  

Creatine is one of the most extensively researched supplements in nutrition - and the research in women, particularly postmenopausal women, is growing quickly. Beyond its well-known role in strength and lean muscle when paired with resistance training, studies suggest creatine may also support bone and cognitive function through this stage of life. It isn't just for athletes.  

Sleep, Magnesium and Recovery  

More than half of postmenopausal women report disrupted sleep. Magnesium contributes to normal muscle function and nervous system function and supports the body's natural wind-down. Our Magnesium+ is an easy addition to an evening routine.  

Skin, Hair and Collagen  

Declining oestrogen affects the skin's collagen, which can show up as changes to firmness and hydration. In studies, collagen peptides taken daily over several weeks have been shown to support skin elasticity and hydration, while also providing protein that supports hair and connective tissue. 

FAQs

Do my nutrition needs really change during menopause?

Yes. Falling oestrogen makes it harder to maintain muscle and bone health, and can affect sleep and body composition. Prioritising protein and a few key minerals helps your body adapt. 

How much protein should I be having?

Individual needs vary, but many researchers suggest women in perimenopause and menopause aim above the standard recommendation - often around 1.2–1.6g per kilogram of body weight daily, and higher if you're active or losing weight. A protein powder makes that easier to reach.

Which protein is right for me - WPI, WPC or Plant?

WPI 90 is the highest in protein and lowest in carbs, fat and lactose. WPC 80 is a smooth, everyday option. Plant Protein is a complete, dairy-free blend. All three help you meet your daily protein needs - it comes down to preference and dietary needs.

Is creatine safe for women?

Creatine monohydrate is one of the most studied supplements available and is considered safe for long-term use in healthy adults. It's increasingly recommended for women, especially alongside resistance training.

When should I take magnesium?

Many people take magnesium in the evening to support their wind-down, but it can be taken at any time of day. Consistency matters more than timing. 

Should I speak to my doctor first?

If you have a health condition, take medication, or are on hormone therapy, it's always wise to check with your GP or a health professional before starting new supplements.