Robin Schenk MS, RD
How Collagen Could Help During and After Menopause
What the Research Really Says—And How to Use It
Menopause isn’t just about hot flashes and hormone changes—it brings a full-body shift that many women feel deep in their skin, joints, and bones. If you’ve started noticing creaky knees, sagging skin, or a less resilient body overall, collagen loss may be part of the picture.
Collagen supplementation has gained traction in recent years for everything from beauty to bone health. But what does the actual science say—especially for women in the menopause transition or post-menopause?
Let’s break it down: how estrogen decline affects your body’s collagen stores, what collagen peptides can actually do, and what you can realistically expect if you decide to supplement.
The Menopause–Collagen Connection
Here’s the short version: estrogen helps regulate collagen production. So when estrogen levels start to drop in perimenopause and plunge in post-menopause, collagen synthesis drops too—by as much as 30% in the first five years after menopause.
What does that mean for your body?
- Skin: Less hydration, elasticity, and firmness → more fine lines and wrinkles
- Bone: Less collagen framework to mineralize → increased fracture risk
- Joints: Cartilage thins and dries → more stiffness and discomfort
- Muscles: Sarcopenia accelerates → less lean mass and tone
This is why experts are paying closer attention to collagen peptides—a supplement form that may help mitigate some of these symptoms.
What Collagen Peptides Actually Do
When you take hydrolyzed collagen peptides (often from bovine or marine sources), your body breaks them down into bioactive di- and tri-peptides—particularly Pro-Hyp and Hyp-Gly. These peptides don’t just disappear; they can circulate and signal key cells like fibroblasts (in skin) and chondrocytes (in joints) to produce new collagen, elastin, and glycosaminoglycans.
They also provide the raw materials—glycine, proline, hydroxyproline—to rebuild collagen structures in skin, bone, and cartilage.
In postmenopausal women specifically, studies have shown that collagen peptides may favorably shift bone remodeling, increasing markers of bone formation and improving bone mineral density (BMD) over time.
Skin: Support for Elasticity, Hydration, and Fine Lines
What to Expect
After 8–12 weeks of daily hydrolyzed collagen peptides, studies report modest but significant improvements in:
- Skin hydration
- Skin elasticity
- Wrinkle depth and skin roughness (especially in areas affected by photoaging)
Who Benefits Most?
Women with age-related collagen loss or photoaged skin—especially common after 40—are most likely to see improvements.
Typical Dose
2.5–5 grams/day of hydrolyzed type I collagen
Research Highlights
- A 2021 systematic review and meta-analysis by de Miranda et al. concluded that oral collagen peptides consistently improve hydration, elasticity, and density of the skin in human trials Int J Dermatol. 2021;60(12):1449–1461.
- Choi et al. (2019) reviewed dermatologic applications and found good evidence and safety for collagen’s role in skin quality, especially when combined with vitamin C J Drugs Dermatol. 2019;18(1):9–16.
Bone: Improvements in BMD in Postmenopausal Women
What to Expect
Postmenopausal women with low bone mass who supplemented with 5 g/day of specific collagen peptides for 12 months showed:
- Increased bone mineral density (BMD) at the spine and femoral neck
- Favorable shifts in bone turnover markers
- Continued benefits in longer-term follow-ups (when combined with calcium and vitamin D)
Why It Matters
Very few nutritional interventions show actual improvements in BMD (not just slowing loss). Collagen peptides—when stacked with the basics—might be a useful adjunct for bone support.
Research Highlights
- König et al. (2018) ran a double-blind, placebo-controlled RCT and found significantly higher BMD in the collagen group vs. placebo after 12 months Nutrients. 2018;10(1):97.
- Similar findings have been supported in reviews summarizing trials from 2018–2022, such as Zdzieblik et al. (2021), noting modest but meaningful gains in both bone strength and formation markers.
Joints: Relief from Stiffness, Pain, and Declining Function
What to Expect
For adults with knee or hip osteoarthritis (which becomes more common in midlife), type I hydrolyzed collagen or undenatured type II collagen can:
- Reduce pain and stiffness
- Improve joint function and mobility
- Support cartilage regeneration over time
Typical Doses
- Hydrolyzed collagen: 5–10 g/day
- Undenatured type II collagen: 40 mg/day
Research Highlights
- A 2022 meta-analysis by Liu et al. found meaningful symptom reductions in osteoarthritis after collagen supplementation Int Orthop. 2022.
- García-Coronado et al. (2019) reported significant improvements in joint pain and mobility using undenatured type II collagen Int Orthop. 2019;43(3):531–538.
Muscle and Body Composition: Modest Help (If Combined with Training)
What to Expect
Collagen isn’t a complete protein, so it’s not ideal alone for muscle gain—but when used with resistance training:
- May support increased fat-free mass
- Enhances strength gains in older adults
- Especially helpful for those with low total protein intake
Dose Range
10–15 g/day of collagen peptides with training sessions
Research Summary
- From 2019–2023, pooled analyses show modest but positive changes in body composition and lean mass when collagen is paired with resistance exercise in older populations.
- These effects are slightly smaller than with whey protein, but collagen remains beneficial in contexts of joint pain or poor protein tolerance.
What Collagen Won’t Do
Let’s set realistic expectations. Based on current evidence, collagen is not shown to help with:
- Hot flashes or night sweats
- Mood, anxiety, or sleep regulation
- Weight loss (unless paired with diet/exercise changes)
How to Supplement Smartly
Forms to Look For
- Hydrolyzed collagen peptides (most common form)
- Type I: For skin, bone, general structural support
- Type II / UC-II: For cartilage/joint health (especially knees/hips)
Recommended Dosing
| Goal | Dose/day | Duration |
|---|---|---|
| Skin | 2.5–5 g/day | 8–12 weeks minimum |
| Bone | 5 g/day | 12+ months |
| Joints | 5–10 g/day | 3–6 months |
| UC-II | 40 mg/day | 3–6 months |
| Muscle | 10–15 g/day | With resistance training |
Stack Smartly
- Vitamin C: Needed for collagen synthesis—take alongside
- Calcium + Vitamin D: Boosts bone effects
- Resistance training: Key for body composition and bone mass
Food for Thought
If you’re looking for something to support your skin, joints, or bones—collagen may be a smart, low-risk addition to your routine. The evidence isn’t flashy, but it’s solid—especially when combined with strength training, vitamin C, and a nutrient-rich diet.
What it won’t do is solve hot flashes or mood swings. But for structural aging, collagen gives your body both the building blocks and the biological signals to support repair and resilience.
References
- König D, Oesser S, Scharla S, Zdzieblik D, et al. Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women: a randomized controlled trial. Nutrients. 2018;10(1):97. https://doi.org/10.3390/nu10010097
- de Miranda RB, Weimer P, de Figueiredo BR. Oral administration of hydrolyzed collagen for skin aging: a systematic review and meta-analysis. Int J Dermatol. 2021;60(12):1449–1461. https://doi.org/10.1111/ijd.15685
- Choi FD, Sung CT, Juhasz MLW, Mesinkovska NA. Oral collagen supplementation: a systematic review of dermatologic applications. J Drugs Dermatol. 2019;18(1):9–16. Link
- Liu X, et al. Efficacy of collagen supplements for osteoarthritis: a systematic review and meta-analysis. Int Orthop. 2022. https://doi.org/10.1007/s00264-021-05080-7
- García-Coronado JM, Martínez-Montoro JI, et al. Efficacy and safety of undenatured type II collagen for knee osteoarthritis: a meta-analysis of randomized controlled trials. Int Orthop. 2019;43(3):531–538. https://doi.org/10.1007/s00264-018-4249-6
