Collagen for Menopause: What It Does, Why It Declines, and How to Support It Naturally
Collagen is often talked about as the body’s scaffolding – a strong, flexible protein that keeps skin firm, joints comfortable, bones resilient, and connective tissues working smoothly. As we move through perimenopause, menopause, and beyond, collagen becomes even more important, because our natural supply begins to dip.
What Is Collagen and Why Do We Need It?
Collagen is the most abundant protein in the body, and provides structure to:
Skin (elasticity, firmness, hydration)
Joints and cartilage (smooth, comfortable movement)
Bones (strength and flexibility)
Muscles (support and repair)
Gut lining (integrity of the intestinal wall)
Hair, nails, and connective tissue
Think of collagen as the glue that keeps everything resilient and supported.
Why Collagen Decreases With Age
Collagen naturally declines from our mid‑20s, but the drop becomes far more noticeable during perimenopause and menopause due to falling oestrogen.
Key reasons for the decline include:
Reduced oestrogen: Oestrogen stimulates collagen production, so the hormonal shift of menopause dramatically speeds up collagen loss.
Natural ageing: Enzymes that break collagen down become more active with age.
Oxidative stress: Smoking, high sugar intake, stress, and UV exposure accelerate collagen breakdown.
Lower absorption of nutrients: As we age, we may absorb fewer collagen‑supporting nutrients, such as vitamin C and zinc.
In the first 5 years of menopause, women can lose up to 30% of their skin collagen. After that, the decline continues at about 2% each year.
Effects of Collagen Loss
The symptoms can show up gradually, and don’t just affect skin.
Skin Changes
Fine lines and wrinkles
Loss of firmness
Increased dryness
Slower wound healing
Joint and Muscle Changes
Stiffness
Soreness after exercise
Reduced cushioning in the joints
Bone Health
Lower bone density
Increased risk of fractures over time
Gut and Connective Tissue
Weaker gut barrier function
More connective tissue‑related niggles, such as plantar fasciitis or tendon discomfort
How to Support Collagen Through Diet
Although we can’t stop collagen loss entirely, we can definitely support the body in producing more.
1. Get Enough Protein
Collagen is made of amino acids, so a protein‑rich diet is essential. Helpful sources include:
Poultry
Fish
Eggs
Lean meat
Beans, lentils, tofu, tempeh
Greek yogurt and cottage cheese
Aim for at least 20g of protein at every meal (and once you’re doing that, you can increase gradually to about 30g per meal).
2. Include Collagen‑Rich Foods
These don’t directly replace collagen, but supply building blocks:
Bone broth
Chicken skin
Fish skin
3. Targeted Vitamins and Minerals
These nutrients help your body create and maintain collagen:
Vitamin C: berries, kiwi, peppers, citrus, broccoli
Zinc: seafood, pumpkin seeds, beans, whole grains
Copper: nuts, seeds, cocoa, shellfish
Antioxidants: colourful fruit and veg to protect collagen from damage
4. Reduce Collagen Breakers
Excess sugar (glycation damages collagen fibres)
Smoking
Too much UV exposure
Chronic stress
Should You Take a Collagen Supplement?
Collagen supplements have become really popular! I’m asked about collagen supplements all the time.
Research suggests that hydrolysed collagen peptides can support:
Skin elasticity and hydration
Reduced appearance of fine lines
Joint comfort
Muscle recovery, when combined with strength training
What to look for in a supplement:
Hydrolysed collagen peptides (easier to absorb)
Type I and III (best for skin, bone, and connective tissue)
A product with added vitamin C, or take vitamin C alongside it
Final Thoughts
Collagen plays a vital role in how we move, look, and feel, especially during midlife. While our natural production slows, there’s plenty we can do through diet, lifestyle, and supplements to support healthy collagen levels.
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