One of the most common things I hear from women in perimenopause is their skin doesn’t look the same and joints feel stiffer. This leads to many women asking me about if collagen and menopause is the answer.
Collagen is the most abundant protein in the human body and provides structure and support to our skin, tendons, bones and ligaments. It is obtained from the protein foods you eat in your diet and is used by the body to convert the amino acids into chains to form collagen. As you age, your body produces less collagen.
As you age, collagen production naturally slows. But during perimenopause and menopause, falling oestrogen levels accelerate that process significantly. In this article, I’ll explain why that happens, what the evidence says about diet and supplements, and how to support your collagen from the inside out.
The Role of Collagen in the Body
Collagen is a protein made from amino acids, primarily glycine, proline and hydroxyproline. These amino acids are assembled in a strong, triple-helix structure, forming one of the strongest protein structures in the body.1
There are 28 different types of collagen, but type I is the most commonly found in skin, bones, and connective tissue. Type 1 collagen provides strength to withstand mechanical stress, which is why it’s the key component of joints, tendons and ligaments.1
What accelerates collagen loss?
As we age, collagen production naturally declines. But several lifestyle and environmental factors speed up that decline further, including:2,3
- Sunlight (UV) exposure
- Smoking
- Environmental pollution
- Excess alcohol intake
- Nutritional deficiencies – particularly vitamins C which is essential for collagen formation
Collagen has also been shown to play a key role in rebuilding and strengthening the lining of our gut, supporting overall digestive health.4
Why Collagen Declines During Menopause
Oestrogen plays a vital role in collagen production, It stimulates fibroblast cells, the cells responsible for making collagen, via oestrogen receptors in the skin and connective tissue. When oestrogen falls during perimenopause and beyond, collagen synthesis slows and breakdown accelerates.5
This matches what I hear from women in my clinic. Many of the women I work with notice changes to their skin texture, joint discomfort or recovery from exercise well before they’ve connected these changes to menopause.
Oestrogen helps to:
- Stimulate collagen production
- Maintaining skin thickness and elasticity
- Support moisture retention
- Repair connective tissue
- Protect cartilage and muscle
When oestrogen falls, you may notice:
- Skin becomes thinner and less elastic
- Joints may feel stiffer
- Muscle mass becoming harder to maintain
- Wounds healing more slowly
Research shows that in post-menopausal women, skin thickness reduces and collagen content declines by approximately 2 % per year.6 Type I and III collagen may fall by as much as 30% in the first 5 years after menopause, a rate that closely mirrors the reduction in bone mass seen in post-menopausal women.7
A similar pattern is seen in bone health. Menopause is associated with a decline in bone mineral content and a decrease in collagen synthesis, both driven largely by oestrogen deficiency.7
The Best Foods to Support Collagen Production
Your body can’t use collagen from food directly, it has to make its own. What you eat provides the nutrients you need to do that. This is where I always start with clients, because getting the diet foundations right makes a much bigger difference than any supplement.
Protein-rich foods
Collagen is made from amino acids, so adequate protein intake is the foundation. Good sources include:
- Chicken
- Fish
- Eggs
- Beans, lentils and legumes
- Tofu and tempeh
- Quinoa, nuts and seeds
Vitamin C
Vitamin C is essential for collagen formation in your body as they help convert some of the key amino acids into collagen. Without adequate vitamin C, the body can’t make stable, functional collagen.
Good sources of vitamin C rich foods include:
- Citrus fruits, such as oranges
- Peppers
- Strawberries and blackcurrants
- Broccoli and brussels sprouts
- Tomatoes
- Kiwi
Polyphenols
Polyphenols, such as flavonoids, have also been shown to help stimulate collagen production.8 Flavonoid-rich foods include all plant origin foods, mainly tea, fruit, vegetables, grains, legumes, nuts, and red wine in moderation.9
Collagen Supplements in Menopause: Do They Work?
Over recent years it feels like you can’t go anywhere or talk to anyone without the topic of collagen supplements being talked about. Collagen supplements are one of the first things many of my clients come to me already taking, often before they’ve looked at whether their diet is giving the body what it needs to make collagen in the first place. That’s always where I start. But is there any scientific weight behind the claims?
What the research says
So does taking a collagen supplement actually make a difference? The honest answer is: its depends on what you’re hoping for.
For skin health, some studies have shown improvements in hydration, elasticity and the appearance of fine lines. But when researchers have looked more closely, focusing only on the highest quality, independently funded studies, those effects become much less clear.10 It’s worth keeping that in mind when you see bold claims on supplement packaging.
For bone health, the picture is more encouraging. A study of 131 postmenopausal women found that taking 5g of collagen peptides daily for a year led to improvements in bone density at the spine and hip compared to women taking a placebo.11 A more recent review of several large trials reached a similar conclusion, particularly when collagen was taken alongside calcium and vitamin D.12
Collagen supplements aren’t a magic fix, but for bone health post menopause specifically, there’s growing evidence they could be a useful addition to your routine, alongside a good diet and bone supportive habits. To learn more about nutrition for bone health read here.
Types of collagen supplement
Most collagen supplements are hydrolysed, meaning the protein is broken down into smaller peptides for easier absorption in the gut. The most common ones include:
- bovine collagen: sourced from cows, bovine collagen is rich in types I and III collagen which may show benefits for skin, joints and bones
- marine collagen: extracted from fish, primarily contains type I collagen. May support skin health and elasticity.
Should You Take a Collagen Supplement During Menopause?
In my experience, the women who see the most noticeable change aren’t necessarily the ones taking the most supplements but the ones who’ve worked on the foundations. As with all supplements, they are there to support and not replace real food in the diet.
Before reaching for a collagen supplement, focus on ensuring a healthy, well-balanced diet with adequate protein and vitamin C. That gives your body everything it needs to make collagen on its own. If you do choose to try a supplement, here are key things to consider:
- Avoid products with artificial fillers or unnecessary added sugars
- Match the type to your goal
- Choose hydrolysed collagen (collagen peptides) for better absorption
- Third-party testing for product quality
There is no recommended dosage for collagen, but studies showing a benefit have typically used 2.5–15g of hydrolysed collagen per day.13
Collagen supplements are generally considered safe for most people, though those with fish allergies should avoid marine collagen.
Summary
Here’s a quick recap of what we’ve covered:
- Collagen is the most abundant protein in the body, giving structure to skin, bones, joints and connective tissue
- Oestrogen decline during menopause accelerates collagen loss, affecting skin, joints and bone density
- Diet is your first line of support: prioritise protein, vitamin C and polyphenol-rich foods
- Collagen supplements show some promise, particularly for bone health in postmenopausal women, but evidence quality varies and diet comes first
- If choosing a supplement, opt for hydrolysed collagen and match the type to your specific goal
If you’re unsure whether collagen could help you, or you’d like a personalised plan to support your menopause nutrition, you’re welcome to get in touch and explore how 1:1 support benefit you. Book a free discovery call here.