The Menopause–Collagen Connection

INTRODUCTION

Perimenopause and menopause bring changes that extend well beyond reproductive health. Many women notice changes in their skin, joints, bone health, muscle function and connective tissues during this stage of life.

While these changes are often attributed simply to ageing, the decline in oestrogen that accompanies the menopausal transition is an important part of the picture.

Collagen is the body's most abundant structural protein and provides strength and support to the skin, bones, cartilage, tendons, ligaments and other connective tissues. As oestrogen levels decline, collagen metabolism is also affected, making collagen an important consideration when supporting women through menopause and beyond. ⁽¹⁾

For practitioners, understanding the relationship between oestrogen and collagen can help provide a more complete approach to nutritional and lifestyle support during this transition.

 

THE CONNECTION

How menopause affects collagen  ⁽²⁾

— Oestrogen drop: Menopause triggers a sharp reduction in estrogen, which normally stimulates collagen-producing cells.

— Rapid loss: Women can lose up to 30% of their skin and structural collagen in the first five years following menopause.

— Systemic impact: This decline contributes to drier skin, joint stiffness, and a higher risk of bone mineral density loss.

The body naturally produces collagen from amino acids obtained from dietary protein. However, collagen production and turnover change with age and hormonal changes.

For this reason, ensuring adequate protein and overall nutritional intake is an important foundation. Collagen peptides can be considered as a nutritional adjunct, rather than a replacement for a balanced diet.

There is growing clinical evidence that oral collagen peptides may support several areas relevant to women during and after menopause, particularly skin, joints and bone health.

WHERE THE EVIDENCE POINTS

Many women notice changes in their skin during perimenopause and menopause, including dryness, fine lines, loss of firmness and reduced elasticity. Research suggests that women can lose almost 30% of their skin's collagen during the first five years after menopause, followed by a further decline of around 2% each year ⁽³⁾

As oestrogen falls during this phase, it can contribute to reduced collagen production, and the skin can become thinner, drier and less elastic. At the same time, its ability to retain moisture may also decrease. Taking collagen can help provide the body with the amino acids it needs to support collagen formation, making it a simple way to support the skin during the changes that come with ageing and declining oestrogen levels.

Research into oral hydrolysed collagen is encouraging. A 2023 systematic review and meta-analysis of 26 randomised controlled trials involving 1,721 participants found that oral hydrolysed collagen supplementation produced significant improvements in skin hydration and elasticity compared with placebo. ⁽⁴⁾

More recent evidence from a systematic review and meta-analysis of RCTs also found that oral collagen peptide supplementation improved several measures of skin physiology, with the strongest evidence relating to skin hydration, elasticity, and reduced transepidermal water loss (TEWL). ⁽⁵⁾

Interestingly, duration of supplementation appeared to be more important than daily dose. Improvements in hydration were observed from around 4 weeks, while improvements in elasticity and TEWL were more consistently reported by approximately 12 weeks. The analysis did not demonstrate a clear linear dose-response relationship.

For practitioners, this suggests that consistent daily use over several weeks may be more important than simply increasing the dose. When recommending collagen supplementation, it is therefore reasonable to consider a trial period of at least 8–12 weeks when assessing potential changes in skin hydration, elasticity and barrier function.

Joint changes are something many women notice during perimenopause and menopause.

Collagen is found in cartilage, the tissue that cushions and supports our joints. It helps give cartilage its framework and strength. As collagen levels naturally decline, the cartilage may become less resilient, which can contribute over time to stiffness, reduced flexibility and everyday joint discomfort. ⁽⁶⁾

Ensuring an adequate intake of collagen can therefore play an important role in supporting joint health, strength and mobility as we age. Collagen provides the essential amino acids the body needs to support the repair, maintenance, and regeneration of cartilage and other connective tissues. When combined with a balanced, nutrient-rich diet, it can provide some of the key building blocks needed to support and maintain healthy connective tissues.

For women navigating menopause, prioritising joint health can be an important part of a broader approach to healthy ageing and long-term wellbeing. Alongside collagen support, regular movement, strength training, a nutrient-rich diet and maintaining a healthy body weight can all contribute to preserving mobility, strength and joint function throughout this stage of life.

Clinical research on oral collagen supplementation has produced encouraging results, particularly in people with osteoarthritis.

An updated meta-analysis of 11 randomised controlled trials involving 870 participants found that collagen supplementation was associated with improvements in pain and physical function in people with knee osteoarthritis. However, substantial heterogeneity between studies means the results should be interpreted with appropriate caution. ⁽⁷⁾

This supports the use of collagen as a potential nutritional strategy for joint support, particularly alongside resistance exercise, regular movement, adequate protein and healthy body weight.

Collagen plays an important role in maintaining strong, healthy bones, making up around 90% of the organic matrix of bone. This is particularly relevant during menopause, when changes in hormone levels can contribute to a gradual loss of bone density. ⁽⁸⁾

While calcium and vitamin D are well known for their role in supporting bone health, strong, resilient bones rely on maintaining the right balance between their mineral content and collagen structure. Research suggests that collagen peptides may also help support the body's natural bone-building process by stimulating osteoblasts (the cells responsible for forming new bone) and potentially helping to slow bone breakdown. So, supporting your collagen intake can be another valuable part of looking after your bones as you age. ⁽⁸⁾

Collagen provides the organic framework of bone onto which minerals are deposited. Therefore, healthy bone is not simply about calcium. It depends on both its mineral component and its collagen-rich structural matrix.

There is emerging clinical evidence that specific collagen peptides may support bone health. In a 12-month randomised, double-blind, placebo-controlled study involving 131 postmenopausal women, daily supplementation with 5 g of specific collagen peptides was associated with significant improvements in bone mineral density at the spine and femoral neck compared with placebo. ⁽⁹⁾

Bone health should be approached comprehensively, including appropriate calcium and vitamin D intake, resistance and weight-bearing exercise, adequate protein and clinical assessment where indicated.

PRACTITIONER GUIDANCE

Types of collagen

Different collagen types have different structural roles.

— Type I is abundant in skin, bone, tendons and ligaments.

— Type II is particularly associated with cartilage.

— Hydrolysed collagen provides collagen-derived peptides that have been used extensively in oral supplementation studies.

Dose

Clinical studies have used a relatively wide range of doses depending on the product and outcome being studied. For skin, studies commonly use doses in the gram range, while joint and bone studies may use different protocols.

It is therefore better for practitioners to consider the specific evidence behind the formulation and its intended outcome, rather than assuming that one universal dose applies to every woman.

Supporting nutrients

Collagen production is dependent on adequate availability of several nutrients.

Vitamin C, for example, contributes to normal collagen formation and therefore has a clear nutritional role in maintaining normal connective tissue.

A well-formulated product may therefore combine collagen peptides with nutrients or other ingredients selected for a particular nutritional objective.

 

Where does this leave practitioners?

The menopause transition is a period of significant biological change. Declining oestrogen affects much more than reproductive function, and its relationship with collagen helps explain some of the changes women experience in their skin and connective tissues.

The evidence does not suggest that collagen supplementation replaces oestrogen or addresses the underlying hormonal changes of menopause.

Rather, collagen can be considered as one component of a wider nutritional and lifestyle strategy.

 

For appropriate clients, practitioners may consider collagen alongside:

— Adequate dietary protein

— Vitamin C and other key micronutrients

— Resistance and weight-bearing exercise

— Regular movement

— Healthy skin practices and UV protection

— Adequate calcium and vitamin D where appropriate

— Sleep and stress management

— Medical assessment and menopause treatment where indicated

 

The most useful approach is therefore not to ask whether collagen can “fix” menopause, but whether supporting collagen availability and connective-tissue health can form part of a broader strategy for healthy ageing during and after the menopausal transition.

AT A GLANCE

AREA	WHAT THE EVIDENCE SUGGESTS
Oestrogen & Collagen	Oestrogen deficiency is strongly associated with reduced collagen availability and therefore leading to changes in skin, joint and bone health.
Skin	Meta-analyses of RCTs report improvements in hydration and elasticity with oral hydrolysed collagen.
Joints	Meta-analyses suggest improvements in pain and function, particularly in knee osteoarthritis with collagen supplementation.
Bone	A 12-month RCT in postmenopausal women found improvements in bone mineral density with 5 g/day of specific collagen peptides.
Overall	Promising, but studies vary in collagen type, dose, duration and quality. Collagen should be viewed as supportive nutrition rather than a treatment for menopause.

 

 CHOOSING A FORMULA

Not all collagen supplements are formulated in the same way.

 

When choosing a collagen product, consider:

01   The collagen dose

Look for a clearly stated amount of collagen per serving.

Essentia Natura's two formulas provide 10,000 mg (10 g) of collagen per serving, giving customers a straightforward, transparent dose. Research suggests 10,000mg a day is often considered a great target if you're looking to maximise the potential benefits of collagen.

02   Hydrolysed collagen peptides

Hydrolysed collagen has been broken down into smaller peptides, making it highly bioavailable and easy for your body to absorb and use.

The majority of clinical research on oral collagen and skin health has used hydrolysed collagen or collagen peptides.

03   Look at the complete formula

Collagen doesn't have to work alone. Depending on your nutritional goal, additional ingredients may make a formula more targeted.

This is where Essentia Natura can be positioned differently.

Rather than offering one generic collagen product, Essentia Natura has developed two targeted collagen formulas, allowing women to choose a product according to their individual priorities.

 

Essentia Natura Collagen Resilience   10,000 mg collagen + glucosamine + chondroitin + MSM + vitamin D Bovine collagen sourced from grass fed cows Designed with joint and connective tissue support in mind   KEY INGREDIENTS — 10,000mg collagen – High dose of collagen peptides/amino acids to expedite and amplify visible results — Type II collagen (Colartix B) – The main collagen in cartilage and therefore particularly important for joint health. It keeps cartilage elastic and protects joints from wear. — Glucosamine – Included as a targeted joint support ingredient — Chondroitin – A component of cartilage and included for joint focused nutrition — MSM – Included as part of joint support formulation — Vitamin D – Contributes to the maintenance of normal bones & muscle function

 

Essentia Natura Collagen Brilliance   10,000 mg collagen + hyaluronic acid + vitamins B & C Marine Collagen: Derived from wild caught fish Designed to focus on skin structure, hydration and nutritional support   KEY INGREDIENTS — 10,000mg collagen – High dose of collagen peptides/amino acids to expedite and amplify visible results — Hyaluronic acid – Supports skin hydration side of formula — Vitamin C – Contributes to normal collagen formation — Vitamin B12 – Provides additional nutritional support

Menopause is a time of significant hormonal change, and the decline in oestrogen can have a meaningful impact on collagen, affecting tissues such as the skin, joints and bones. Understanding this connection allows practitioners to look beyond the symptoms of menopause and consider the nutritional foundations that support healthy ageing.

The current evidence suggests that oral collagen peptides may offer valuable support for skin hydration and elasticity, joint health and, potentially, bone health. While collagen is not a replacement for a balanced diet, lifestyle measures or appropriate medical care, it can be considered as part of a broader, individualised approach to nutritional support during and after menopause.

THE KEY TAKEAWAY FOR PRACTITIONERS Supporting collagen is not about treating menopause, but about supporting the tissues that are affected by the changes that menopause brings.

 

SOURCES

1.  Hormone Health Hub (2016) Drlouisenewson.co.uk. Available at: drlouisenewson.co.uk/knowledge/can-collagen-help-menopausal-skin (Accessed: September 3, 2026).

2.  How Are Collagen & Estrogen Connected & Changes During Perimenopause (2020) Myalloy.com. Available at: myalloy.com/blog/what-women-need-to-know-about-the-link-between-collagen-and-estrogen (Accessed: September 3, 2026).

3.  Thornton, J. (2007) “Effect of estrogens on skin aging and the potential role of SERMs,” Clinical Interventions in Aging, Volume 2, pp. 283–297. Available at: doi.org/10.2147/cia.s798.

4.  Pu, S.-Y. et al. (2023) “Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis,” Nutrients, 15(9), p. 2080. Available at: doi.org/10.3390/nu15092080.

5.  (2026) Dermatologytimes.com. Available at: dermatologytimes.com/view/oral-collagen-improves-skin-hydration-and-elasticity-but-benefits-for-wrinkles-remain-unproven (Accessed: September 3, 2026).

6.  Alcaide-Ruggiero, L. et al. (2021) “Main and Minor Types of Collagens in the Articular Cartilage: The Role of Collagens in Repair Tissue Evaluation in Chondral Defects,” International Journal of Molecular Sciences, 22(24), p. 13329. Available at: doi.org/10.3390/ijms222413329.

7.  Simental-Mendía, M. et al. (2024) “Effect of collagen supplementation on knee osteoarthritis: an updated systematic review and meta-analysis of randomised controlled trials,” Clinical and Experimental Rheumatology [Preprint]. Available at: doi.org/10.55563/clinexprheumatol/kflfr5

8.  BiologyInsights Team (2026) What Gives Bone Flexibility? The Role of Collagen - Biology Insights, Biology Insights. Available at: biologyinsights.com/what-gives-bone-flexibility-the-role-of-collagen (Accessed: September 3, 2026).

9.  König, D. et al. (2018) “Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study,” Nutrients, 10(1), p. 97. Available at: doi.org/10.3390/nu10010097.