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.
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.
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.
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
There is promising research to indicate that supplemental collagen may support the menopausal changes below.
1. Skin Health
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.”
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.
However, further research is required to understand the exact mechanisms.
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.
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.
The men experienced a significant increase in muscle mass and a decrease in fat mass, compared with the placebo.
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.
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.
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.
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!
Hungry for More?
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Kathryn is a Registered Dietitian and a National Board Certified Health and Wellness Coach. She is also Certified through the Academy of Nutrition and Dietetics in Weight Management. She has 20+ years of nutrition experience working in a variety of healthcare settings. Her passion is to provide evidence-based nutrition information that supports vitality and longevity!