Soy Protein
Evidence status
Limited evidence to recommend for any consumer outcome yet.
7 papers · 2 claims · 21 outcomes scored
Outcomes
What soy protein actually does, by outcome
Each row is one outcome with effect size, evidence base, the dose that worked in trials, and time to first effect. Magnitude tiers come from native-unit MCID where available, Cohen's d otherwise.
More muscle tissue, better body composition, and size that reflects the work you put in.
Less weight on your joints, better blood markers, easier movement.
| Outcome | Effect | Evidence | Dose | Weeks | Rank |
|---|---|---|---|---|---|
| Build and keep muscle Probably doesn't help | | 1 meta-analysis n=5.3k Meta-analyzed | 10–80 g | — | — |
| Lose weight on the scale Not enough research | | 1 RCT n=— | — | 23 wk | — |
Recommended Soy Protein products
Real products that dose Soy Protein where the research does, in a clean formulation, from brands we've audited. We only list ones we'd stand behind.
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NutraBio
Soy Protein
Well dosed 86.1 Gram(s)/day A formulaBrand audit 90/100
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Greens Today
Soy Protein Formula
Well dosed 54,000 mg/day B formula
Chosen for adequate Soy Protein dosing vs. the studied range, a clean formulation (grade A–C), and independent brand-quality audits. Not sponsored.
Risk profile
Adverse events and known drug interactions
Safety events
Sources
- 1. Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults. (2011) ↑
- 2. Effects of tomato and soy on serum adipokine concentrations in postmenopausal women at increased breast cancer risk: a cross-over dietary intervention trial. (2014) ↑
- 3. Effect of whey vs. soy protein supplementation on recovery kinetics following speed endurance training in competitive male soccer players: a randomized controlled trial. (2021) ↑
- 4. Diet and Cardiovascular Disease Risk Among Individuals with Familial Hypercholesterolemia: Systematic Review and Meta-Analysis. (2020) ↑
- 5. Role of Phytoestrogen-Rich Bioactive Substances (Linum usitatissimum L., Glycine max L., Trifolium pratense L.) in Cardiovascular Disease Prevention in Postmenopausal Women: A Systematic Review and Meta-Analysis. (2022) ↑
- 6. Dietary modifications for infantile colic. (2018) ↑
Generated August 14, 2026
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