The best protein powders can play a significant role in healthy aging—particularly for women. “Most women significantly under-consume protein, which contributes to muscle loss, a slowing metabolism, and worsening insulin resistance with age,” says Amie Hornaman, DCN, a functional medicine practitioner who specializes in thyroid health, women’s hormones, and metabolic optimization. “Protein provides the raw materials needed to build and repair muscle tissue.”
Vogue’s Favorite Protein Powders
Of course, not all protein powders are created equal, and the amount of protein they pack per serving is just one thing to keep in mind. “When it comes to choosing a protein powder, there are two main things for women to consider: The quality of the protein source, and your main goals—for instance, adding muscle, meeting protein needs, hair growth, gut health, and fertility,” says Brigitte Zeitlin, registered dietitian and founder of BZ Nutrition.
Ahead, pros weigh in on which protein powders are worth adding to your supplement regime—from vegan formulas to versions with grass-fed beef and a few that flat-out taste like milkshakes.
In This Story
- What is protein powder?
- What to Look for in a Protein Powder
- Which is the best type of protein powder for women?
- Does protein source matter when choosing a protein powder?
- How much protein should you eat per day?
- How to Consume Protein Powder
- Is protein powder actually good for you?
- Who Should Take Protein Powder
- What are the potential harms of protein powder?
- How We Tested
- Meet the Experts
Best Organic: Ritual Essential Protein
- Why We Love It: Looking for a quick fix of organic protein? Made with regeneratively-farmed ingredients, Ritual’s Essential Protein powder packs 20 grams of plant protein and zero grams of sugar per serving. It also boosts brain function with tartaric acid. “I like Ritual for those who can’t tolerate dairy because it’s made from pea protein and it’s easily digestible,” says wellness expert and certified pilates instructor Lia Bartha. “I also love the ingredient transparency Ritual promotes. If you’re going to take a powder, you have to know what’s in it.” The protein powder has no artificial sweeteners—instead, it leans on monkfruit for a naturally sweet taste.
- Protein Source: Organic yellow peas
- Protein Per Serving: 20g
- Ingredients: Organic pea protein, natural flavor, MCT oil
- Flavor: Vanilla
- Size: 1.0 lb
- Additional Considerations: Plant-based, no artificial sweeteners, Clean Label Project Certified, Non-GMO, Made Traceable
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| Traceable sourcing, minimal ingredients, vegan-friendly | Only comes in one flavor, may taste slightly grainy without going in a blender |
Best for a Sensitive Stomach: Ora Plant-Based Superfood Protein
- Why We Love It: Easy on sensitive stomachs, Ora’s plant-based protein powder is made without gums or fillers. It’s also infused with digestive enzymes—including amylase and lactase—that stave off bloating. Plus, it has a combination of 19 superfoods rich in micronutrients and amino acids. The brand’s signature Protein, Superfood, and Greens Blend includes ingredients such as organic sprouted quinoa, blackberry, kale, and Jerusalem artichoke. The protein shake has a mild, somewhat earthy taste, so it’s ideal for those who shy away from a more milkshake-like concoction. Per the brand, its protein powders meet quality standards in five countries: Germany, Japan, New Zealand, United States, and Switzerland.
- Protein Source: Pea and rice
- Protein Per Serving: 22g
- Ingredients: Organic pea protein, rice protein, Ora’s Protein, Superfood, Greens Blend, Ora’s Enzyme Blend
- Flavor: Chocolate
- Size: 1.5 lbs
- Additional Considerations: Organic, third-party tested, vegan, gluten-free, no artificial flavors, no stevia, soy-free
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| Less likely to cause bloating | The taste doesn’t always appeal to those looking for a more dessert-like flavor |
| Formula made without gums or fillers |
Best With Collagen: Vital Proteins Collagen Peptide Powder
- Why We Love It: This single-ingredient powder, featuring bovine-derived collagen peptides, dissolves easily into hot or cold liquids. Stir the collagen into your morning coffee or sprinkle it into a glass of water, and sip your way to a dewier complexion. How dewy, exactly? Consider the perennial glow of Jennifer Aniston, who previously told Vogue that she mixes a scoop of it into her coffee every morning. The non-GMO powder is made with grass-fed, pasture-raised bovine collagen peptides— and it’s gluten-free.
- Protein Source: Collagen peptides
- Protein Per Serving: 18g
- Ingredients: Collagen peptides
- Flavor: Unflavored, chocolate, lemon, vanilla
- Size: 9.33 oz
- Additional Considerations: Gluten-free, paleo friendly, gluten-free, dairy-free, no artificial sweeteners, NSF Certified for Sport, B-Corp certified
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| Dissolves easily, flavorless | Designed as a meal supplement, not a meal replacement |
| Contains collagen which helps promote glowing skin |
Best Creatine Powder: Thorne Creatine Monohydrate Powder
- Why We Love It: “Combining a high-quality protein powder with creatine works beautifully,” Dr. Hornaman says. “Protein supplies the building blocks, and creatine improves how efficiently those muscles function.” Zeitlin adds: “Creatine boosts energy—for workouts and life—and also helps boost mental cognition. One scoop of Thorne’s Creatine supplement provides your entire daily needs. Thorne is one of the highest quality supplement brands on the market and third-party tested.” Ideal for mixing with protein shakes, the creatine powder isn’t a protein supplement on its own. “I describe creatine as more of a booster: there’s a space for collagen and other proteins for bone, joint, and muscle health, and there’s a space for creatine to help boost strength, power, and energy,” says Carrie Lupoli, certified nutritionist and behavioral specialist. “Protein supports muscle repair and growth; creatine supports the energy systems that can help you train harder.”
- Protein Per Serving: 0g (creatine supplement only)
- Ingredients: Creatine monohydrate
- Flavor: Unflavored
- Size: 16 oz
- Additional Considerations: NSF Certified for Sport, gluten-free, dairy-free, soy-free
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| Third-party tested | Not a complete protein supplement on its own |
| Supports muscle repair |
Best Whey Protein: Naked Whey Protein Powder
- Why We Love It: Boasting a clean formulation with “nothing to hide,” per the brand, the GMO-, gluten-, and soy-free powder is a chocolate-flavored salve for sore muscles. Plus, it can help promote muscle growth. Maitland says that Naked’s protein powder is “one of the better” options on the market. “As a holistic nutritionist, I like to ‘look under the hood’ of protein powders,” she says. “It’s clean and simple, with minimal ingredients, which is always a win. One of the standout positives is that they use real cocoa powder, which adds a rich, natural flavor without any artificial additives.” While Maitland notes that the powder does contain coconut sugar, which can cause blood sugar spikes for some, “It’s a great option overall,” she says. “Especially for those who prioritize clean, high-quality ingredients.” Naked Whey emphasizes transparency with ingredients and minimal processing.
- Protein Source: Grass-fed whey
- Protein Per Serving: 25g
- Ingredients: Grass-fed whey, raw cacao, coconut sugar
- Flavor: Chocolate, chocolate peanut butter, double chocolate, unflavored, vanilla
- Size: 5 lbs
- Additional Considerations: Non-GMO, gluten-free, soy-free, NSF Certified for Sport, no additives
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| No artificial sweeteners, colors, or flavors | Contains some coconut sugar, which may not be ideal for those monitoring sugar intake |
Best Nutritionist’s Pick: Raw Organic Whey Protein Powder
- Why We Love It: With ingredients from a New Jersey farm,“This one’s a total gem if you’re into simplicity and purity,” says Maitland. “It’s certified-organic and sourced from grass-fed cows, so you’re getting the best of the best—no fillers, no artificial additives. The taste is super clean, making it a great option if you like to keep things minimal in your smoothies or baked goods. Plus, it’s rich in muscle-loving amino acids and works beautifully if you’re looking for a protein that supports both recovery and overall wellness. This is my personal top pick!”
- Protein Source: Whey
- Protein Per Serving: 21g
- Ingredients: Organic whey protein concentrate
- Flavor: Unflavored
- Size: 12 oz
- Additional Considerations: GMO-free, no artificial sweeteners
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| Certified-organic, sourced from grass-fed cows | May not have the ideal flavor profile for those seeking something sweeter |
| Neutral taste that pairs well with smoothies and baked goods |
Best Vegan: Sakara Protein + Greens Super Powder
- Why We Love It: Rich in antioxidants, this plant-based powder has alkalizing greens and detoxifying algae—but it doesn’t taste like seaweed. Its subtle vanilla flavor makes it the perfect secret ingredient for smoothies or baked goods. The powder’s protein is derived from peas, hemp, and pumpkin. “If you’re not sensitive to those, it’s a solid choice—especially for vegans,” says certified holistic nutritionist Jamie Maitland. “Spirulina and chlorella are awesome additions, packing in protein, antioxidants, and detox benefits.”
- Protein Source: Pea, hemp, and pumpkin
- Protein Per Serving: 12g
- Ingredients: Pea, hemp, pumpkin, wheatgrass, barley grass, spirulina, chlorella
- Flavor: Vanilla
- Size: 7.5 oz
- Additional Considerations: Organic, dairy-free, non-GMO, vegan, gluten-free, no artificial colors or flavors, no additives, no added sugars
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| Plant-based, subtle flavor | Has less protein per serving than some other options |
Best Easily Digestible: Mikuna Pure Choco Protein Powder
- Why We Love It: “Mikuna’s plant protein really stands out with its minimalist approach—it has just one ingredient, which I absolutely love,” Maitland says. That one ingredient is choco beans, also known as lupini beans, which are high in fiber and protein. “This is also lectin-free, which makes it super gentle on the gut,” Maitland says. “It’s a great choice for anyone sensitive to pea protein, and it’s naturally easy on the digestive system. Clean and simple—just the way plant-based protein should be.” Because the powder is lectin-free, it’s less likely to cause bloating, gas, or interfere with nutrient absorption. While the Pure Choco flavor has a single-ingredient recipe, the powder also comes in vanilla and chocolate-flavored iterations. In addition to choco beans, the flavored powders contain flavor agents such as sea salt, coconut-blossom nectar, monk-fruit sweetener, and—depending on the flavor—vanilla-extract powder or cacao.
- Protein Source: Lupini beans
- Protein Per Serving: 20g
- Ingredients: Choco beans; the flavored versions also contain sea salt, coconut-blossom nectar, monk-fruit sweetener, and vanilla extract powder or cacao powder
- Flavor: Pure Choco, vanilla, cacao
- Size: 21 oz
- Additional Considerations: Llectin-free, B-corp certfied, gluten-free, keto, vegan, paleo-friendly
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| Easy on the digestive system | The natural-chocolate flavor may be too mild for someone seeking a stronger taste |
Best Flavors: Orgain Organic Vegan Protein Powder
- Why We Love It: A range of unconventional flavors, including churro caramel swirl and fruity cereal, make up Orgain’s low-sugar formulation. The powders also have five grams of prebiotic fiber per serving, which can support gut health. Shake the powders up with almond milk or water for a quick, protein-rich drink; alternatively, stir them into oatmeal or add them to baked goods—a pumpkin-spice-protein muffin would make for quite the cozy breakfast. Low in sugar—despite its sweet, whimsical flavors—this powder has prebiotic fiber, which nourishes beneficial gut bacteria.
- Protein Source: Pea and brown rice
- Protein Per Serving: 21g
- Ingredients: Organic pea protein, brown rice protein, chia seed, creamer base
- Flavor: Chai latte, churro caramel swirl, fruity cereal, horchata, pumpkin spice, strawberries cream, vanilla
- Size: 16.3 oz
- Additional Considerations: Certified USDA Organic, gluten-free, vegan friendly, soy-free, non-GMO, no artificial flavors
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| Comes in unique flavors | Not ideal for use in food recipes |
| Contains prebiotic fiber |
Best With Probiotics: LTH Fuel Vegan+All-In-One
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- Why We Love It: LTH’s Fuel Vegan+All-In-One is a great option for those interested in a well-rounded supplement to fill a few nutrient gaps at once. Per Samantha McKinney, a registered dietician at Life Time, this “provides an easy-to-mix plant-based blend of pea, chia and chlorella proteins along with over 17 different activated vitamins and minerals—plus digestive enzymes and probiotics.” Made with probiotics and digestive enzymes, the powder supports gut health—it also delivers essential vitamins and minerals including zinc, magnesium, and vitamins A, B, and C. At 30 grams of vegan protein per serving, across chocolate and vanilla flavors, this blends into water and liquids for a creamy drink that not only fills your nutrient gaps, but supports digestion and boosts metabolism, too. Plus, “all LTH proteins undergo strict raw material sourcing, stringent manufacturing, and final product testing to maximize quality,” McKinney says.
- Protein Source: Pea, chia, and chlorella proteins
- Protein Per Serving: 30g
- Ingredients: Pea, chia, and chlorella proteins, fiber, digestive enzymes, probiotics,
- Flavor: Chocolate, vanilla
- Size: 2.25 lb
- Additional Considerations: Dairy-free, gluten-free, no added sugar or synthetic sweeteners, NSF Contents Certified, FDA-registered
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| 30g of protein per serving | The all-in-one formula may be too much for those seeking a simple protein supplement |
| Contains essential vitamins and minerals |
Best With Bone Broth: Paleovalley 100% Grass-Fed Bone Broth Protein
- Why We Love It: “I can’t get enough of this in my morning coffee,” Maitland says. “The collagen in bone broth protein does wonders for skin elasticity and joint health, and it dissolves effortlessly, with no lumps or weird taste and textures. It has this subtle, savory richness that works so well in coffee. It’s like giving your morning ritual a little health upgrade, especially if you’re aiming to support your gut, joints, and skin from the inside out. I’m very into this one.” Pro tip: “I also add this to my homemade chocolate espresso protein muffins,” Maitland says. “It’s divine.” An easy way to add protein to coffee or baked goods, the powder (as mentioned) supports skin, joints, and the gut—but with only 13g of protein per serving, it may not be the best choice for a post-workout refuel.
- Protein Source: Grass-feed beef bone broth
- Protein Per Serving: 13g
- Ingredients: Beef bones, filtered water; flavored iterations incorporate natural flavoring such as vanilla-bean extract
- Flavor: Chocolate, unflavored, vanilla
- Size: 1.2 lbs
- Additional Considerations: 100% grass fed, non-GMO, gluten-free, grain-free, soy-free, dairy-free
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| Dissolves easily | Has a comparatively low amount of protein per serving |
| Bone broth is rich in collagen for additional skin benefits |
Best for Dairy Sensitivities: Mt. Capra Clean Whey Protein
- Why We Love It: “For anyone sensitive to dairy, goat whey is a game changer,” Maitland says. “It’s easier to digest than cow’s milk whey, and the A2 protein makes it a bit gentler on your system.” With 24 grams of protein per serving, Mt. Capra’s powder is designed at a family-run farm in the Pacific Northwest, and the protein is derived from grass-fed goats. The powder was designed to build lean tissue and muscle while boosting one’s protein intake—whether through blender creations or pancakes. “It does have a slight tangy flavor, but it mixes really well,” Maitland says. “It’s ideal for shakes, smoothies, or even a quick protein-packed breakfast.”
- Protein Source: Goat whey
- Protein Per Serving: 24g
- Ingredients: Grass-fed goat whey protein, natural vanilla bean, stevia
- Flavor: Unflavored
- Size: 16 oz
- Additional Considerations: Grass-fed, no hormones, keto, paleo, non-GMO, no fillers, no artificial flavors
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| Easy on the stomach, versatile | Goat whey has a slight tang that takes some getting used to |
Best Post-Workout: Promix Grass-Fed Whey Protein Powder
- Why We Love It: Designed for athletes—or anyone who craves a restorative, post-workout treat, Promix’s powder contains branched-chain amino acids to build and restore muscles. “If you’re fine with dairy, Promix is great for post-workout recovery,” Bartha says. “Just like Ritual, the company takes pride in all-natural, clean ingredients—and both are pretty darn tasty.” With 25 grams of minimally filtered whey protein per serving, the powder is available in chocolate, vanilla, and chocolate-peanut-butter flavors; there’s also an unflavored version.
- Protein Source: Whey
- Protein Per Serving: 25g
- Ingredients: Grass-fed whey, sunflower lecithin, vanilla extract, organic coconut sugar
- Flavor: Vanilla, chocolate, chocolate peanut butter, peanut butter, unflavored
- Size: 2.5 lbs
- Additional Considerations: No gums, non-GMO, gluten-free, soy-free, no fillers, no antibiotics, 1% for the Planet certified
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| Filled with branched-chain amino acids | Contains dairy, so not ideal for vegans |
| Available in multiple flavors |
Best Almond Protein Powder: Wellious Almond Protein Powder
- Why We Love It: “This is another simple protein option with just four ingredients, which I love,” Maitland says. The simple recipe combines almond and chickpea proteins with vanilla or cacao powder (depending on the flavor) and monk fruit for a dash of naturally-derived sweetness. “The chickpea protein can be a bit tricky for some, especially if you’re sensitive to legumes, as it might cause some digestive discomfort. But for most people, it’s easy on the stomach and provides a clean, straightforward protein boost,” Maitland says. “If chickpeas don’t bother you, go for it!” I’ve been stirring a scoop of the Wellious chocolate powder and a dollop of peanut butter into Greek yogurt lately. It’s my version of a peanut butter cup-style treat—but with about 30 grams more protein than your average Reese’s. Plus, branched-chain amino acids, part of this Wellious formula, help restore muscles by boosting protein synthesis.
- Protein Source: Chickpeas and almonds
- Protein Per Serving: 17g
- Ingredients: Almond protein, chickpea protein, vanilla powder, monk fruit
- Flavors: Chocolate, vanilla
- Size: 340g
- Additional Considerations: Vegan, no artificial flavors
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| Helps restore muscles after a workout | Not ideal for vegans or anyone sensitive to dairy |
Best for Cooking: Form Pureblend Protein
- Why We Love It: “I like Form Nutrition a lot,” Bartha says. “They have a nice variety of vegan options and I especially love the Pure Blend protein that’s unsweetened. It’s great as a base for smoothies and protein balls. Form is also B-Corp certified, which is a beautiful thing,” Bartha says, referring to the brand’s commitment to social and environmental responsibility. Made without thickeners, emulsifiers, flavors, or sweeteners, the vegan powder can also be added to cooked or baked goods to amp up the protein content of a meal.
- Protein Source: Organic peas, brown rice, pumpkin seeds
- Protein Per Serving: 15g
- Ingredients: Organic pea protein isolate, brown rice protein, pumpkin seed protein
- Flavor: Unflavored
- Size: 520g
- Additional Considerations: B-Corp Certified free of sweeteners, thickeners, and emulsifiers, vegan, dairy-free, gluten-free, non-GMO, soy-free, heavy metal tested
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| Unsweetened, versatile | Has a relatively low amount of protein per serving |
Best Pea Protein: Terrasoul Pea Protein Powder
- Why We Love It: “If you’re all about keeping things clean and simple, this unflavored organic pea protein is a good choice,” Maitland says. “I love how flexible it is; it’s great for those who want to customize their flavor or just need a solid base for their shakes. It mixes well with everything, from fruits and greens to superfoods like spirulina or cacao. Plus, it has no added sugars or funky aftertaste. That said, if you’re sensitive to pea protein—which doesn’t always sit well with everyone—you might want to try [unflavored] Mikuna or Sacha Inchi protein instead.”
- Protein Source: Yellow peas
- Protein Per Serving: 8g
- Ingredients: Organic pea protein isolate from yellow peas
- Flavor: Unflavored
- Size: 24 oz
- Additional Considerations: Though some are sensitive to pea protein, it’s typically easier to digest than plant-based alternatives such as soy and wheat.
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| Minimally processed, organic | Pea protein isn’t for everyone |
Everything You Need to Know
What is protein powder?
“Protein powder is a concentrated form of protein derived from various sources, such as animal products like whey and casein, or plant-based sources, like soy, pea, and hemp,” explains functional nutrition practitioner Jenny Rich. The protein is processed into powder form for convenient consumption.
“Protein powders are also a great tool to meet overall protein goals since many women are under-eating protein at baseline," says registered dietician Brittany Beaver. “The recommended dietary allowance (RDA) for protein is set to prevent deficiency, not for optimal health.” The ease of consumption can help one reach or maintain that baseline as part of an overall diet.
Is protein powder actually good for you?
“I always go for healthy food first and try not to depend on any supplements—but when it comes to protein intake, powders can be a great additive during a really active week,” says Bartha. “Now that I’m in my 40s, I’ve found that upping my protein a bit is helpful to increase energy, strength, and lean body mass. I would just say that whenever you go down the supplement route, always make sure you read the label to make sure it’s a high-quality product with no unnecessary additives—especially metals.”
To determine if a powder has metals, “there are a few things to look for,” Bartha says. “First, supplements sourced in the U.S. have strict standards, so ‘Made in the USA’ is always good. Secondly, look for ingredient transparency.” She adds that protein powders that have undergone third-party testing for metals will often have a seal of certification from organizations such as the National Science Foundation (NSF) or US Pharmacopeia (USP). “Any high-quality protein powder should have this info prominently listed on its website and labels,” she notes.
How to Choose a Protein Powder
“Added vitamins, minerals, probiotics, collagen, and all 19 amino acids are something everyone should be looking for in a protein powder,” says Kylie Bensley, registered dietician and founder of Sulinu Nutrition. However, protein powders can be further vetted based on individual needs. To start, consider the powder’s protein source.
- Whey isolate: “This is higher in protein and lower in fat and carbs than whey,” Bensley notes. “It also contains less lactose, so it may be more appropriate and tolerable for people with lactose intolerance and sensitivities.”
- Casein: Also found in milk, this “provides your body with a slow, steady release of amino acids,” Bensley says. “It’s ideal before fasting situations such as sleep.”
- Pea, hemp, or soy protein: These plant-based protein sources are ideal for vegans. “Hemp also tends to be a protein that is very easy on the stomach so it’s good for those with digestive issues,” Bensley says.
Aside from potential protein sources, our experts detail a few other things to consider when buying a protein powder.
- Sugars: Sugar is another thing to note. “If you are trying to lose weight, choose a protein powder with little to no added sugars, and one that is lower in calories,” Bensley says. McKinney agrees: “When looking at ingredients, a few non-negotiables are which sweeteners they use (more often choosing stevia, monk fruit, erythritol, or allulose over added sugar or synthetic sweeteners), [ensuring] that they contain non-synthetic flavors and colors, and that any added vitamins and minerals are in the most bioavailable forms so they can be readily absorbed (methylated folate over folic acid, for example).”
- Ingredients: “Generally speaking, you want to pick a protein powder with fewer ingredients,” Rich advises. “Some common additives include sugar alcohols, refined sugars, flavorings, thickening agents, emulsifiers, and anti-clumping ingredients like carrageenan, lecithins, and silicon dioxide.”
- Dairy or Dairy-Free: “Other factors to consider are if you can tolerate dairy and dairy-sourced protein, and how you plan on consuming it whether that be as a quick shake or as a meal and snack replacement,” says McKinney. Those who can tolerate dairy should look to a grass-fed whey concentrate; whereas those that tolerate dairy protein but may need a lower lactose option, whey isolate is great. “For those who steer clear of dairy completely, a soy-free plant-based option made either from pea isolate such as LTH Vital or a blend of plant based proteins and nutrients such as LTH Fuel (mentioned above) can work well.” And if someone is leaning into something more gut-friendly, she recommends grass-fed collagen peptides as a strong protein booster.
- Third-Party Testing: Safety also comes into play. “Although protein powders are not approved by the Food and Drug Administration (FDA), choosing a protein powder with a third-party approved label is ideal,” says Bensley. “This means the manufacturer paid an outside company to test their powder for safety.” McKinney adds the importance of “finding a protein that is tested for contaminants to ensure quality and trustworthiness, as the industry often is known for bad players if you aren’t careful.”
Which is the best type of protein powder for women?
“For women—especially midlife women focused on body composition, metabolism—and hormone balance, the best protein powder is a grass-fed beef isolate protein,” says Dr. Hornaman. “It delivers a complete amino acid profile, including all essential amino acids, without the digestive burden that many women experience with other powders.” She adds that grass-fed beef isolate protein is highly bioavailable, easy on the gut, and unlikely to cause bloating, gas, or inflammation. “That matters because gut stress raises cortisol, and cortisol is one of the fastest ways to stall fat loss and disrupt hormones,” she notes.
Does protein source matter when choosing a protein powder?
According to McKinney, as long as you choose a high-quality protein, the source is really up to you. “My top recommendation if tolerated is a grass-fed, third-party tested whey protein, as it has been shown to be one of the best sources of protein for foundational health and immune support, but not everyone can tolerate a dairy-sourced protein,” she says. “If that is the case, a soy-free plant-powered vegan protein from sources like pea protein with rice, chlorella, and chia protein is another great option that provides similar support. Or if someone is looking for an option that tends to be more gut-friendly, grass-fed collagen peptides can be a great protein booster as well.”
How much protein should you eat per day?
“The amount of protein your body needs can depend on a variety of factors, including
both body weight, as well as how active you are,” says McKinney. "For active individuals, one gram of protein per pound of ideal body weight per day is a good general target to optimal fuel recovery, energy stability, healthy body composition and more.” As always, check with your dietitian and doctor for specifics for your needs.
The Best Way to Consume Protein Powder
“Protein powder can be easily mixed into food and drinks including smoothies, dairy or non-dairy milks, water, yogurt, oatmeal, and even baked goods,” says Beaver.
Who Should Take Protein Powder
“Protein plays a foundational role in our health, and influences many elements of our
bodies’ functions like muscle repair, immunity, hormone levels, mood, and energy,” says McKinney. So, it’s essential to make sure we are consuming the amount of protein our bodies need on a daily basis; generally one gram of protein per pound of ideal body weight, assuming there are no contraindicating underlying health conditions. “Due to our fast-paced lifestyles (and focus on quick and convenience foods), it can be hard for some people to implement optimal protein intake strictly through your food alone, unless they are very diligent about meal planning, food preparation and portion sizes,” she continues. “If you don’t see yourself meeting your optimal daily protein goals consistently (especially if you’re active), a good quality protein powder is a convenient way to enhance your nutrition plan.”
What are the potential harms of protein powder?
“Protein powder itself is not inherently harmful, but the wrong type, the wrong dose, or poor quality can absolutely cause problems,” says Dr. Hornaman. “Common issues include bloating, constipation, diarrhea, acne, and blood sugar dysregulation.” She adds that many powders contain gums, fillers, artificial sweeteners, or inflammatory oils that can stress the gut and liver.
She also warns against overusing protein powders as meal replacements. “That can crowd out micronutrients and create an imbalance, especially in women who already struggle with digestion, cortisol issues, or thyroid dysfunction,” she says. “Quality, sourcing, and purpose matter far more than sheer protein grams.”
How We Tested
When we test and review a product, we take a holistic approach to deliver well-rounded product recommendations. First, we lean on Vogue’s vast network of experts—from board-certified dermatologists to dietitians—to gain professional acumen on the industry’s standout products, ones these specialists would actually use on their clients. We pair their expertise with our editorial best practices to curate the thoughtful edits you read on our site.
As it relates to protein powders, we selected the best based on the following characteristics: ingredient list, form, serving size, protein power serving, how easily it dissolves, taste and flavors, certification, dietary notes, and the wellness concerns they address. To do this, we paired expert guidance and reviewer insights to determine which we would recommend to you.
Meet the Experts
- Lia Bartha is a wellness expert, certified pilates instructor, and the founder of B The Method.
- Brittany Beaver, MS, RD, LD is a registered dietitian and a part of Needed Changemakers, a collective of women’s health practitioners, advisors, and advocates working to transform perinatal care.
- Kylie Bensely, MS, RD is the founder of Sulinu, a nutrition method geared at faster and stronger recovery after cosmetic surgery.
- Jamie Maitland is a certified holistic nutritionist, author of the 21 Day Reset Cookbook, and the founder of The Office Health.
- Samantha McKinney is a registered dietitian at Life Time.
- Jenny Rich is a functional nutritionist based in New Jersey.
- Dr. Amie Hornaman is a functional medicine practitioner who specializes in thyroid health, women’s hormones, and metabolic optimization.
- Brigitte Zeitlin is a registered dietitian and the founder of BZ Nutrition.
- Carrie Lupoli is a certified nutritionist and behavioral specialist.
