Are collagen supplements beneficial during menopause?

How is the body affected during menopause?

During menopause, women experience hormonal shifts such as a decline in oestrogen, causing changes in the body, including the function and structure of skin and connective tissues (1). Collagen supplements have become increasingly popular over the years on social media due to enticing marketing for joint health and skin (4).

This blog’s purpose is to explore whether collagen supplements can be beneficial during the menopause transition, debunking the myths through scientific evidence-based information.

What is collagen and why is it important during menopause?

Collagen plays a vital role in supporting the structure and functioning of the skin, muscles, and connective tissues (3). This is particularly important during menopause, where there is less natural collagen production due to a lack of the hormone oestrogen that helps produce it (2).

Collagen production is estimated to decline by approximately 1% per year from early adulthood and with the first 5 years after menopause, women lose 30% of skin collagen. Afterwards, collagen continues to decline at around 2% a year (12). This accelerated loss helps explain why changes in skin, joints, and connective tissue often become more noticeable during the menopause transition (12).

Why do levels of collagen decline during menopause?

During menopause, falling oestrogen levels reduce collagen production because skin cells contain oestrogen receptors. These skin cells rely on oestrogen to function optimally, so when levels drop, their activity changes. This can lead to structural changes such as less elasticity, thinner and drier skin. In turn, this causes ageing of the skin, which many women tend to notice, often undesirably, during the menopause (1, 2). 

The decline of collagen during menopause not only affects the skin but also other connective tissues such as tendons, ligaments and joints. This can lead to stiffness and decreased elasticity, which explains why a common symptom of the menopause transition is joint pain (1).    

What are the benefits of collagen supplements during menopause?

Joint health and connective tissue

Collagen supplements can help to support joints and connective tissue remodelling especially when combined with exercise. This is because collagen increases key amino acids involved in connective tissue production, for example the amino acids glycine, proline and hydroxyproline (5).  Amino acids are the building blocks of proteins - and collagen is a type of protein.

A randomised controlled trial studied the effects of collagen supplements on knee joint pain in 250 participants over 6 months. The research showcased a significant improvement in knee joint discomfort, suggesting that collagen supplements may be increasingly beneficial (11).

Physical activity

Collagen supplements is most effective when combined with physical activity, particularly strength and resistance exercises, because it signals the body to repair connective tissue and allows the body to make use of the collagen amino acids and direct them to where they need to go (7).

Skin and structural support

Collagen provides structural support for the skin’s elasticity, hydration and firmness, with long-term collagen supplement use having more favourable effects (8). However, collagen supplements do not dramatically change the effects of ageing alone and lifestyle factors such as diet, physical activity and age will contribute more so to the benefits.

What are the Myths surrounding collagen supplements?

The majority of the time, marketing companies exaggerate the benefits of collagen supplements, for example, to support skin, hair and nails and to promote weight loss (4). These claims can mislead consumers, and there is a lack of regulation in the marketing of supplements, especially through social media (4).

Muscle preservation

Collagen does not directly preserve muscle mass. This is because it does not contain all the essential amino acids, found in high-quality protein sources such as soy, chicken, fish, eggs and legumes, essential for building and maintaining muscle. Therefore, collagen is not a ‘complete’ protein and should be taken alongside a well-balanced diet high in common protein sources (5).

Fat loss

Collagen does not directly link to fat loss during menopause. Despite many social media claims suggesting that collagen can help with weight loss, research does not support this claim. Collagen supplements should be used to support and complement dietary and lifestyle strategies that are central to fat loss.

Do collagen supplements actually work?

Collagen supplements may help to provide the protein building blocks to increase skin elasticity and improve joint discomfort. However they cannot replace the role of oestrogen and its hormonal function of producing natural collagen (1).

It’s also important to know that once these amino acids are absorbed, the body decides how to use them. They may support many other functions in the body, not just collagen production. This means taking collagen supplements does not guarantee that the body will produce more collagen where you want it.

How to use collagen wisely

It’s your choice if you want to take collagen supplements during menopause to help support the structure and function of the skin and joint discomfort.

However, it’s important to choose supplements wisely from reputable marketing brands that comply with FSA, MHRA and ASA regulations. It is also worth choosing a supplement that has been studied in a clinical research trial to see whether its product has the suggested benefits of supporting joints, bones and skin health. However, it is important to check who has funded the research, as company-funded studies could be biased.

Additionally, when looking for a collagen supplement, check the ingredients don’t interact with any medications, intolerances or allergies if you have them. It could also be worth trialling the chosen collagen supplement over 3 months and reviewing if there are any desired improvements.

Collagen and vitamin C

As well as a diet high in protein and a physically active lifestyle, collagen is more likely to be made in the body in combination with vitamin C. This is because vitamin C helps to convert the amino acids that collagen is broken down into to help form its elasticity and strength (9). The majority of people are able to get enough vitamin C through their diet, examples of foods are citrus fruits, such as oranges, potatoes, broccoli and strawberries. It is unlikely that a vitamin C supplement will be needed to reach the daily intake of 40mg (10).

Conclusion - Is collagen worth it?

Taking collagen supplements during menopause may be beneficial in supporting joint discomfort, but evidence appears less supportive for skin benefits. Taking collagen supplements is not a direct cure, nor can it promise improvements. The lack of collagen production during menopause is due to the natural decline of oestrogen. The benefits of collagen supplements work best alongside a well-balanced diet, including adequate protein sources and physical activity. The supplements may provide the building blocks; however, they cannot reverse the effects of ageing or replace oestrogen.

This blog is written by Ella Hugo - an oxford Brookes university student, currently undertaking a BSc in nutrition and wishes to complete a masters in dietetics.

Lutrition is founded by Registered Nutritionist Lucy Jones, who provides 1-1 support for those going through perimenopause and menopause who want to lose their stubborn unwanted fat for good, so they can fit comfortably and confidently into their clothes. Consultations are available virtually and in person across Brackley, Towcester, Northampton, Milton Keynes, Bicester and Banbury.

References

1. Raine-Fenning, N.J., Brincat, M.P. and Muscat-Baron, Y. (2003). Skin aging and menopause : implications for treatment. American Journal of Clinical Dermatology, [online] 4(6), pp.371–378. doi:https://doi.org/10.2165/00128071-200304060-00001.

2. Calleja-Agius, J. and Brincat, M. (2011). The effect of menopause on the skin and other connective tissues. Gynecological Endocrinology, 28(4), pp.273–277. doi:https://doi.org/10.3109/09513590.2011.613970.

3. Shenoy, M., Abdul, N.S., Qamar, Z., Bahri, B.M.A., Al Ghalayini, K.Z.K. and Kakti, A. (2022). Collagen Structure, Synthesis, and Its Applications: A Systematic Review. Cureus, 14(5). doi:https://doi.org/10.7759/cureus.24856.

4. Rustad, A.M., Nickles, M.A., McKenney, J.E., Bilimoria, S.N. and Lio, P.A. (2021). Myths and media in oral collagen supplementation for the skin, nails, and hair: A review. Journal of Cosmetic Dermatology, 21(2). doi:https://doi.org/10.1111/jocd.14567.

5. Holwerda, A.M. and van Loon, L.J.C. (2021). The impact of collagen protein ingestion on musculoskeletal connective tissue remodeling: a narrative review. Nutrition Reviews, 80(6). doi:https://doi.org/10.1093/nutrit/nuab083.

6. Samot, L. (2025). The Benefits of Collagen Supplements for Women’s Health and Wellness. [online] Available at: https://cdn.thomasnet.com/ccp/30205866/411433.pdf.

7. Bischof, K., Moitzi, A.M., Savvas Stafilidis and König, D. (2024). Impact of Collagen Peptide Supplementation in Combination with Long-Term Physical Training on Strength, Musculotendinous Remodeling, Functional Recovery, and Body Composition in Healthy Adults: A Systematic Review with Meta-analysis. Sports Medicine. doi:https://doi.org/10.1007/s40279-024-02079-0.

8. Pu, S.-Y., Huang, Y.-L., Pu, C.-M., Kang, Y.-N., Hoang, K.D., Chen, K.-H. and Chen, C. (2023). Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients, [online] 15(9), p.2080. doi:https://doi.org/10.3390/nu15092080.

9. Khatri, M., Naughton, R.J., Clifford, T., Harper, L.D. and Corr, L. (2021). The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids, [online] 53(10), pp.1493–1506. doi:https://doi.org/10.1007/s00726-021-03072-x.

10. NHS (2020). Vitamin C - Vitamins and Minerals. [online] NHS. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/.

11. Benito-Ruiz, P., Camacho-Zambrano, M.M., Carrillo-Arcentales, J.N., Mestanza-Peralta, M.A., Vallejo-Flores, C.A., Vargas-López, S.V., Villacís-Tamayo, R.A. and Zurita-Gavilanes, L.A. (2009). A randomized controlled trial on the efficacy and safety of a food ingredient, collagen hydrolysate, for improving joint comfort. International Journal of Food Sciences and Nutrition, [online] 60 Suppl 2, pp.99–113. doi:https://doi.org/10.1080/09637480802498820.

12. Bravo, B., Penedo, L., Carvalho, R., Dal Vesco, C., Calomeni, M., Gapanowicz, D., Kemen, E., Paes, R. and Renke, G. (2024). Dermatological Changes during Menopause and HRT: What to Expect? Cosmetics, [online] 11(1), p.9. doi:https://doi.org/10.3390/cosmetics11010009.