Should you take Collagen during Menopause?
- Jane Alexander (formerly Jane Mackay)
- Sep 27, 2024
- 6 min read
Updated: Jul 5
If you've noticed your skin becoming drier, your hair thinning, or your joints feeling stiffer during menopause, you're certainly not imagining it.
One of the lesser-known changes that happens during menopause is a significant decline in collagen production.
In fact, studies suggest that women can lose up to 30% of their collagen in the first five years after menopause due to falling oestrogen levels.
Because collagen plays a crucial role in the health of our skin, joints, bones, muscles and connective tissues, this decline can contribute to many of the changes women experience in midlife.
So, should you take a collagen supplement during menopause?
The answer isn't quite a simple yes or no.
There is, however, growing evidence that certain collagen supplements may support skin hydration, joint health and healthy ageing.
Contents
What happens to Collagen during Menopause?
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What is Collagen?
Collagen is the most abundant protein in the human body, making up about 30% of the body's total protein content.
It’s a vital building block found in skin, hair, nails, bones, ligaments and tendons.
Often described as the "glue" that holds the body together, collagen provides structure and strength to connective tissues, keeping skin firm and joints flexible.
As we age, particularly during and after menopause, collagen production declines, leading to visible and structural changes in the body.
The Role of Collagen in the Body during Menopause
Collagen plays an essential role in maintaining the health and appearance of skin, hair and nails.
It gives skin its firmness and elasticity, and as production decreases, it contributes to the visible signs of ageing such as wrinkles, sagging skin and thinning hair.
Collagen also promotes joint flexibility, which can deteriorate with age, causing joint discomfort or stiffness.
From the age of around 25, our collagen production begins to decline.
In our 30s, collagen production slows down by around 1% each year, so you may start seeing the physical signs of ageing around your eyes and on your forehead.
In our 40s we can see a loss of firmness and more noticeable lines as collagen continues to decline.
During menopause, the drop in oestrogen levels exacerbates this natural decline, leading to a faster reduction in collagen levels. This is why many women notice sudden changes in their skin and joints during this life stage.
By our 50s collagen production falls by around 30 per cent after menopause changing the skin’s texture to thinner and more transparent.
What Happens to Collagen During Menopause?
As we age, we naturally produce less collagen each year.
However, menopause accelerates this process dramatically.
The decline in oestrogen has a direct impact on collagen production.
Why Does Oestrogen Affect Collagen?
Oestrogen plays an important role in maintaining collagen production.
When oestrogen levels decline, the body's ability to produce and maintain collagen also decreases.
This means that menopause doesn't just affect our reproductive hormones, it also affects the structure and health of our skin, bones and connective tissues.
What does the research say about Collagen supplements?
The evidence so far is promising.
Historically, collagen was a staple in traditional diets through the consumption of bone broth and connective tissue in meat.
Modern diets often lack these sources, leading to a growing interest in collagen supplements as a convenient alternative.
In recent years, scientific advancements have led to the development of hydrolysed collagen peptides, which are broken down into smaller, more easily absorbed molecules.
This makes collagen supplements more bioavailable, meaning the body can absorb and use the protein more efficiently.
Studies have suggested that hydrolysed collagen peptides may help:
Improve skin hydration
Support skin elasticity
Reduce the appearance of fine lines and wrinkles
Improve joint comfort
Support healthy ageing
Help maintain bone health in postmenopausal women
Why Collagen is Essential During Menopause
As oestrogen levels decline, so does the body's ability to produce and maintain collagen.
This decline contributes to the thinning of the skin and hair, decreased bone density, and loss of joint flexibility.
Here are some key reasons why collagen becomes even more important during menopause:
Skin Health
The sharp drop in collagen production leads to more pronounced signs of ageing, including wrinkles, dryness, and sagging skin.
Collagen supplementation can help restore some of the lost elasticity and hydration.
Joint and Bone Support
As cartilage weakens and bones become less dense during menopause, collagen supplementation can help maintain joint health and support bone structure, reducing discomfort and stiffness.
Hair and Nail Strength
Many women experience brittle nails and thinning hair during menopause and collagen can provide the essential amino acids needed to support hair and nail growth.
And if you want more tips on healthy hair during menopause, check out my blog:
What type of Collagen is best during Menopause?
If you're considering a supplement, look for hydrolysed collagen peptides.
This form has been broken down into smaller molecules, making it easier for the body to absorb.
The two most common sources are:
Marine collagen
Bovine collagen
A good quality supplement should contain minimal ingredients, be easy to use and come from a reputable company.
Why I recommend Ancient and Brave True Collagen
I've been using Ancient and Brave True Collagen myself for some time now.
As a woman in perimenopause myself and a Menopause Wellness Practitioner and Coach, I of course prioritise my health and wellbeing, but I'd started noticing the usual signs of ageing, including more fine lines and a very temperamental shoulder joint.
I add my collagen to my morning coffee because it's completely tasteless and easy to incorporate into my daily routine.
Personally, I've noticed improvements in my skin and my shoulder discomfort has completely settled.
Of course, everyone's experience is different and supplements are never a quick fix, but it's become one of the simple habits that supports my overall wellbeing.
I also love that Ancient and Brave:
Uses grass-fed bovine collagen.
Contains no unnecessary fillers.
Is dairy-free and gluten-free.
Is a certified B Corp company committed to sustainability and social impact.
FAQs (Frequently Asked Questions) About Collagen During Menopause
What is collagen, and why is it important during menopause?
Collagen is a protein found in your skin, bones, joints, and connective tissues.
During menopause, natural collagen production decreases, which can lead to symptoms like dry skin, joint pain, and decreased bone density.
Supplementing collagen during menopause may help alleviate these symptoms by supporting skin elasticity, joint health, and bone strength.
How does collagen help with menopause symptoms?
Collagen supplementation can assist with several menopause-related issues, including improving skin hydration and reducing wrinkles.
It can also help with joint and bone health, which are often affected by the drop in oestrogen during menopause.
What type of collagen is best for menopause?
For menopausal women, hydrolysed collagen peptides are the most effective type because they are easily absorbed by the body.
Marine collagen and bovine collagen are two popular sources, with Ancient and Brave True Collagen offering a high-quality, sustainably sourced formula.
How long does it take to see results from collagen supplements?
Many users report noticeable improvements in skin hydration and joint comfort within 4-8 weeks of consistent use.
For bone health and other long-term benefits, results may take several months.
Are there any side effects of taking collagen during menopause?
Collagen supplements are generally well-tolerated.
Some individuals may experience mild digestive discomfort, but side effects are rare.
It’s always a good idea to consult with a healthcare professional before starting any new supplement.
How do I use Ancient and Brave True Collagen?
Simply add one serving (5g) of the powder to your favourite beverage, such as water, tea or a smoothie.
It's tasteless and odourless, making it easy to incorporate into your daily routine.
How long does it take to see results?
Many users report noticeable improvements in skin texture and joint comfort after 4 to 6 weeks of consistent use.
However, results may vary depending on individual health factors and lifestyle.
Is it suitable for vegetarians or vegans?
No, Ancient and Brave True Collagen is derived from grass-fed bovine sources, making it unsuitable for vegetarians or vegans.
Can you take collagen with HRT?
Yes, collagen supplements can complement HRT by providing additional support for skin, bones, and joints.
Always consult with your healthcare provider before adding new supplements to your routine.
Does this product contain any allergens?
Ancient and Brave True Collagen is gluten-free and dairy-free, with no known allergens, making it suitable for a wide range of dietary needs.
Further Reading & Resources
The Importance of Collagen in Ageing Skin - Aesthetician, skincare and wellbeing expert Abigail James
These resources will deepen your understanding of how collagen works and its broader impact on health during menopause.
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DISCLAIMER: This page does not provide medical advice; it is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek professional medical advice on any of the topics covered on this page.
I’m 57 and and have gluteal tendonopathy, which causes stiff achy hips and is quite painful, which collagen would be the best to take for this condition, bovine or marine. I have also read that vitamin C plays an important role and some brands include it and some don’t. So should a vitamin C supplement be taken too if brands don’t contain it.