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Collagen & Menopause: Is It Right For You?

Could collagen make menopause easier?

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

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

Collagen & Menopause

Estrogen drops significantly during menopause. Estrogen is required for collagen synthesis.

Therefore, collagen production decreases significantly during menopause.

Approximately 30% of collagen loss occurs in the first 5 years of menopause. It continues to decline by about 2% every year.

Collagen decline manifests itself in some of the hallmarks of menopause explained below.

The word "estrogen" spelled out in different colored stamps.
Estrogen is crucial for collagen synthesis.

Skin Changes

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.

Woman looking in the mirror at her skin; collagen and menopause.
Loss of collagen causes skin changes in menopause.

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.

This may lead to a degenerative joint disease called osteoarthritis, a common type of arthritis that gets progressively worse with age.

woman holding her finger joint in pain signifying joint discomfort from collagen loss during menopause.
Loss of collagen causes joint discomfort during menopause.

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.

Woman running on the beach. Collagen may prevent bone loss with age allowing you to stay active.
Healthy bones support an active lifestyle.

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.

Woman lifting weights to preserve muscle mass during menopause.
Muscle loss accelerates during menopause.

Benefits of Collagen for Menopause

There is promising research to indicate that 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.

The review consisted of 19 studies, with a total of 1,125 participants aged between 20 and 70 years (95% women).

Most dermatologists suggest that collagen supplements be discussed with your provider, as more research is needed.

Collagen peptides have not been found to cause noticeable side effects in healthy people. Your doctor should give you the go-ahead to try these supplements if you’re interested,” shares Dr. Alexis Young, a board-certified dermatologist.

Dr. Young goes on to say, “Collagen supplementation is a promising area of research but right now it is in its infancy regarding efficacy, safety, formulation, and dosing.”

Older woman with glowing, healthy skin.
Research is still needed on collagen & skin health.

2. Joint Support

Menopause may cause joint discomfort, stiffness, and reduced flexibility. Collagen is a large part of cartilage.

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.

However, further research is required to understand the exact mechanisms.

3 women running on a bridge with healthy joints due to collagen use.
Collagen may support joint health during menopause.

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.

As discussed above, collagen is an essential component of bone tissue.

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.

X-ray with bone density test results.
Bone loss occurs during menopause.

4. Muscle Maintenace & Growth

Collagen is a vital part of muscle tissue.

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.

The men experienced a significant increase in muscle mass and a decrease in fat mass, compared with the placebo.

Strength training may maximize the benefits of collagen.

Additional Questions: Collagen & Menopause

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.

More studies are needed to understand how collagen and estrogen are connected.

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 & 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.

It is important to obtain individualized recommendations and treatment options for your specific needs and health conditions. 

Question marks; questions remain about collagen and menopause.
Questions remain about collagen and menopause.

Collagen Supplements for Menopause

There are currently no collagen products formulated specifically for menopause.

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

Collagen gummies are a convenient option to promote consistency. The collagen powder is flavorless and you can mix it with any hot or cold liquid.

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

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

Woman stirring a collagen supplement in a glass.
Mix flavorless collagen powder into any hot or cold beverage.

Takeaways on Collagen and Menopause

There is growing evidence that 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. 

5 women smiling with arms linked
Research is promising for collagen and menopause.

Most experts agree that initial study results are promising and agree that collagen supplements are generally safe.

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

The good news is menopause research is increasing! This is promising for those experiencing menopause, and for those who will face this time of transition in the future.

Stay tuned!

Woman sitting in a row with hands in a heart shape celebrating more menopause research.
Honor & celebrate the transition of menopause!

Hungry for More?

Interested in more information on how diet may promote healthy aging?

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

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

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