Home » Blog » Healthy Aging » Collagen & Menopause: Is It Right For You?

Collagen & Menopause: Is It Right For You?

Could collagen make menopause easier?

Collagen declines with age and is even more pronounced in menopause.

Read on to learn more about collagen and menopause, and if collagen might be right for you!

Collagen and Menopause

During menopause, estrogen levels drop significantly.

Since estrogen is essential for collagen synthesis, this results in a substantial decrease in collagen production.

In the first five years of menopause, women experience a loss of approximately 30% of their collagen, with a continued annual decline of about 2%.

This reduction in collagen contributes to many common menopausal symptoms, as detailed below.

Menopause Symptoms

Below are symptoms that many women experience in menopause.

Skin Changes

When it comes to your skin, collagen provides its structure and elasticity.

As women enter menopause their skin becomes drier and thinner making fine lines and wrinkles more visible.

In addition, the skin loses elasticity and firmness which causes the skin to sag.

Joint Discomfort

Collagen is essential for healthy cartilage in our joints.

Cartilage lubricates your joints so that your bones can glide over each other.

Declining cartilage causes joint discomfort, stiffness, and decreased mobility.

Bone Loss

Collagen is vital for healthy bones. A reduction in collagen from menopause causes bone loss.

This puts post-menopausal women at higher risk for fractures.

Muscle Loss

Collagen is also a crucial component of muscle tissue.

Sarcopenia, also known as age-related muscle loss, accelerates during menopause.

This is due to a decline in estrogen and collagen production.

Benefits of Collagen for Menopause

Supplemental collagen may support the menopausal changes below:

1. Skin Health

A 2020 systemic review concluded supplementing with hydrolyzed collagen for 90 days was effective in reducing skin aging.

2. Joint Support

Menopause may cause joint pain, stiffness, and reduced flexibility.

Supplementing with collagen may help support joint health by providing the amino acids for maintaining and repairing cartilage.

This may ease joint pain and improve joint function during menopause.

A 2021 systemic review found strong evidence for collagen supplements in improving joint pain and functionality.

3. Bone Health

During menopause, a decline in estrogen may increase the risk of bone loss and osteoporosis, a condition where bones become brittle and fragile.

Collagen supplementation may enhance bone density and reduce the risk of fractures associated with menopause.

A 2018 randomized controlled study found that supplementation with collagen peptides significantly increased bone mineral density of the lumbar spine and the femoral neck in post-menopausal women.

4. Muscle Maintenace & Growth

Supplementing with collagen may help preserve and stimulate muscle growth by providing essential muscle-building amino acids.

A combination of collagen and regular strength training may improve these results.

A 2015 randomized controlled study involving elderly sarcopenic men demonstrated that a combination of resistance exercise and collagen supplementation resulted in a more pronounced improvement in body composition.

Collagen for Menopause

Frequently Asked Questions

Below are some additional questions about collagen and menopause.

Does Collagen Increase Estrogen?

Research has not shown that collagen supplements increase estrogen. The two levels tend to mirror one another, meaning when collagen is high, so is estrogen.

Does Collagen Help with Hormonal Balance?

There is some evidence to support collagen’s role in hormonal balance, however, more evidence is needed to confirm these findings.

Could Collagen Relieve Hot Flashes and Night Sweats?

There is limited scientific evidence for collagen in relieving hot flashes and night sweats.

If you are experiencing these symptoms of menopause, you should talk to your healthcare provider.

Collagen Supplements for Menopause

There are currently no collagen products formulated specifically for menopause.

You can find collagen supplements in various forms including liquid, powdered, gummies, and capsules.

Below are a few of the Age-Defying Dietitian’s recommendations for collagen supplements:

  1. Vitafusion Collagen Gummy Vitamins
  2. Vital Proteins Cartilage Collagen Pills
  3. Vital Proteins Collagen Peptides Powder

If joint health is your main concern, consider the Vital Proteins Cartilage Collagen as it contains Type 2 collagen. Studies show this type is most beneficial for joints.

I take collagen supplements and notice benefits in my knee joints, and the appearance of my skin.

Click the following link to read about my experience with Vital Proteins Professional Collagen Peptides-Dietitian Review.

Takeaways on Collagen and Menopause

Growing evidence indicates collagen supplements may improve the skin changes and joint discomfort women experience from menopause.

In addition, collagen may boost bone density and reduce muscle loss. 

However, more research is needed to understand how collagen may support women during menopause. 

You can learn more about collagen in this Age-Defying Dietitian blog post – Your Ultimate Guide to Collagen.

Hungry for More?

Are you interested in more information on how diet may promote healthy aging?

Check out the Age-Defying Dietitian’s blog for more content!

Sign up for our Nutrition for Healthy Aging Newsletter to get our latest content delivered directly to your inbox!

*Please note this blog post contains affiliate links. As an Amazon Associate, I earn a small commission from qualifying purchases.

Leave a Comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Scroll to Top