Collagen is the most abundant protein in your body. It's what gives your skin its elasticity, your joints their cushioning, and your bones their strength. And during menopause, you lose it — fast.
The Hormone-Collagen Connection
Oestrogen plays a critical role in collagen production. When oestrogen levels decline during perimenopause and menopause, collagen synthesis drops dramatically.
Here's what that means for your body:
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Skin becomes thinner, drier, and less elastic
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Joints lose their cushioning, leading to stiffness and discomfort
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Bones become more fragile, increasing osteoporosis risk
As one expert explains: "Estrogen depletion amplifies the events underpinning collagen loss, so peri and postmenopausal women are targets for nutraceuticals such as collagen hydrolysate".
What the Science Says
Dr. Stacy Sims, a leading exercise physiologist and nutrition scientist, has this to say: collagen can meaningfully support joint, bone, and connective tissue health, especially when combined with training and good nutrition.
Dr. Coppola, another expert in the field, most commonly recommends collagen supplements to women in perimenopause and menopause, as well as to patients who are noticing early changes in skin texture, joint comfort, or overall vitality.
The evidence:
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8 to 12 weeks of collagen supplementation can improve skin elasticity, moisture, and reduce wrinkle depth in women aged 40 to 60
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Studies show collagen supplements reduce joint discomfort and improve mobility for those over 40
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Hydrolyzed collagen reduces joint pain and improves skin condition, according to existing evidence
Which Type of Collagen?
| Type | What It Supports | Source |
|---|---|---|
| Type I | Skin, hair, nails, bones | Bovine (cow) or marine (fish) |
| Type II | Joints, cartilage | Chicken sternum cartilage |
| Type III | Skin, blood vessels, organs | Bovine (cow) |
Type II collagen specifically helps with joint comfort, cartilage health, and may reduce joint pain in cases of osteoarthritis.
When to Start
Dr. Sims recommends beginning supplementation in your 30s or 40s to maintain tissue integrity, flexibility, and joint health through menopause. The earlier you start, the more you can preserve.
What to Look For in a Collagen Supplement
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Hydrolysed collagen (also called collagen peptides) — broken down for better absorption
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10g+ per serving — this is the dose used in most clinical studies
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Vitamin C — helps your body synthesise collagen
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Third-party testing — for purity and potency
The Bottom Line
Collagen is not a magic fix — it's a nutritional tool. It supports skin structure, joint resilience, muscle recovery, and possibly even pelvic floor health. It's safe, easy to take, and backed by solid evidence.
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Disclaimer: These blog posts are for informational purposes only and do not constitute medical advice. Always consult a qualified healthcare professional for personalised medical guidance.