Here you will get a compact overview of why collagen plays a key role during the menopause and what symptoms you can typically observe when collagen production decreases. You will find out how hormonal changes affect collagen synthesis and what visible and noticeable changes this triggers in your skin, hair and joints.
Overview: Why collagen is important during the menopause
During the menopause, your oestrogen levels drop dramatically and with them the activity of fibroblasts, which are responsible for collagen production in your skin. At the same time, the density and firmness of your connective tissue decreases, resulting in thinner, less elastic skin. Collagen is also the load-bearing structural protein in joint cartilage and tendons, and many women notice more stiffness in this phase. A protein-rich diet supplies the amino acids the body uses to build its connective tissue.¹
Hormonal changes and their effects on collagen
With the onset of menopause, your oestrogen levels drop by up to 90 %, which has a direct effect on collagen structure ⁴. Oestrogen regulates the activity of enzymes such as prolyl hydroxylase, which are essential for the stabilization of collagen fibres. Studies show that postmenopausal women lose up to 30 % of their skin collagen within five years, which leads to increased wrinkling and sagging skin. At the same time, the skin's barrier function deteriorates, allowing moisture to escape more easily.²
Typical symptoms of collagen loss during the menopause
If you notice that your skin becomes drier and more wrinkles appear, this reflects the progressive breakdown of collagen. Many women also report joint stiffness, increased knee pain or back pain because the cartilage is less well cushioned ³ Hair and nails are made of keratin rather than collagen, and many women notice changes in them during this phase as well. These signs are not only of a cosmetic nature, but often also affect your general well-being and quality of life.
Collagen and skin ageing during the menopause
When you reach the menopause, you not only notice hormonal fluctuations, but also significant changes in your skin. Collagen plays a key role in this, as it is the building block that gives your skin structure, elasticity and moisture. In the following sections, you will find out how the lack of oestrogen affects your skin structure and what studies in this phase have measured on skin hydration and skin elasticity.
The influence of oestrogen deficiency on skin structure
During the menopause, your oestrogen levels fall by up to 90 %, which significantly reduces the activity of fibroblasts in the dermis⁴. These cells are responsible for producing new collagen fibers. Without sufficient oestrogen, the formation of type I and type III collagen is reduced, making your skin thinner, drier and less elastic⁵. Clinical data shows that women lose up to 30% of their skin collagen in the first five years after the menopause, which is reflected in increased wrinkling and sagging skin⁶.
Reduced collagen production in the dermis
You can imagine that your dermis - the middle layer of skin - contains less “filling material” without enough collagen. This is noticeable through a decrease in elasticity and more dryness lines, especially around the eyes and mouth.
Increase in wrinkles and loss of skin elasticity
When collagen production stops, your skin loses its typical resilience. The result is permanent wrinkles that dig deep into your skin's relief and diminish its youthful radiance.
Clinical studies on skin improvement through collagen
Studies have examined how taking hydrolysed collagen orally affects the skin during the menopause. In a randomized, placebo-controlled study, women were given 10 g of collagen peptides daily for eight weeks. The result: skin hydration increased by an average of 28% and elasticity increased by 15%⁷.
Duration and dosage of collagen preparations
Studies have mostly worked with a daily serving over at least 8–12 weeks rather than with single large doses. A 5 g serving supplies amino acids such as glycine and proline, which the body uses as raw material for collagen⁸.
Visible effects on hydration and elasticity
Trials of this kind have run for around three months and recorded skin hydration, elasticity and wrinkle depth at the start and at the end. Self-reports from participants were collected alongside those measurements.
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Collagen and bone health during the menopause
After the onset of menopause, your oestrogen levels drop dramatically, and this has far-reaching consequences not only for your skin, but also for your bone matrix. Type I collagen is the main component of the organic framework of your bones and gives the entire structure tensile strength and flexibility⁹. Without sufficient collagen, your bones lose this stable base, which means that minerals such as calcium can no longer be efficiently stored in the matrix and bone mineral density decreases¹⁰.
Relationship between collagen and bone matrix
Type I collagen makes up about 90% of the organic part of your bone matrix and serves as a scaffold for mineralization⁹. Collagen peptides supply the amino acids glycine and proline. Osteoblasts are the cells that build the bone matrix, and such amino acids serve them as raw material¹¹.
Role of collagen type I in bone formation
The collagen fibers provide a stable surface for calcium phosphate deposition. Studies have examined how an increased supply of collagen affects trabecular structure and bone strength¹³.
Interaction with calcium and vitamin D
Vitamin D increases calcium absorption in the intestine and its incorporation into the collagen matrix. Clinical studies have recorded bone mineral density in postmenopausal women over six months, with collagen peptides taken alongside calcium and vitamin D¹².
Oestrogen deficiency and decrease in bone mineral density
Oestrogen normally protects your bones from excessive breakdown by inhibiting osteoclasts. If this hormone is missing, osteoclast activity increases and bone resorption accelerates¹³.
Increased risk of osteoporosis
Epidemiologically, the risk of osteoporosis rises markedly after the menopause. The loss of collagen in the matrix is a major factor in the increased fragility¹⁴.
What studies recorded about duration of intake
Osteoporosis is a disease and belongs in medical hands; food supplements are no substitute for that. Studies that recorded collagen peptides and bone density worked with daily intake over at least three months¹⁵.
Studies on the effect of collagen on bone density
Both animal and human studies have investigated the effect of collagen supplements on bone structure.
Animal models and human clinical data
In OVX mice (after removal of the ovaries), a study recorded trabecular bone structure and bone mass following collagen hydrolysate¹³. Findings in animals do not transfer straightforwardly to people.
Recommended times of intake
In the studies, collagen powder was mostly taken in the morning on an empty stomach or in the evening before bed, in each case together with a source of vitamin D¹². What matters more than the timing is that the intake becomes routine.
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Practical recommendations for the menopause
Nutrition: collagen-promoting foods
To provide your body with the building blocks for collagen synthesis, you should make sure you have a balanced intake of proteins and micronutrients.
Protein sources and amino acid profiles
High-quality protein sources such as poultry, fish, eggs and pulses provide you with the essential amino acids glycine and proline, which you need to build new collagen fibers¹⁶. Around 20-30 g of protein per portion from these sources is a common everyday reference point; protein contributes to the maintenance of normal muscle mass and normal bones.
Vitamin C and micronutrients for collagen synthesis
Vitamin C contributes to normal collagen formation; biochemically it is needed to convert proline into hydroxyproline. There is plenty of vitamin C in citrus fruits, peppers and dark leafy vegetables¹⁷. Copper contributes to the maintenance of normal connective tissue, and zinc to normal DNA synthesis. Both are found in nuts and wholegrain products.
Dietary supplement: choosing the right collagen
If you want to supplement your diet, collagen supplements are a practical way of taking in a concentrated portion of collagen peptides.
Marine collagen vs. bovine collagen during the menopause
Marine collagen has a particularly low molecular weight and is absorbed correspondingly quickly. Bovine collagen provides a longer-lasting pool of amino acids; studies on bone mineral density were mostly carried out with it¹⁸. Which source you choose depends on where you want the emphasis - the study data on skin or on bone.
Dosage and combination preparations
Studies have used 5-15 g of hydrolysed collagen a day, in some cases combined with 80 mg of vitamin C or with hyaluronic acid¹⁸. The Kollagen Institut daily serving is 5 g; the higher amounts used in studies correspond to two or three servings. In the studies, supplementation typically ran for 8-12 weeks.
Lifestyle factors for skin and bones
In addition to nutrition and supplementation, exercise, stress management and sleep play a key role in maintaining your skin structure and bone health during the menopause.
Exercise and weight training
Regular weight training, such as Joe Wicks' 20-minute program, places mechanical load on muscle, bone and connective tissue. Studies have examined how such loading relates to collagen synthesis¹⁹. Make sure you do exercises with moderate loads to protect your joints and at the same time provide mechanical stimuli for your connective tissue.
Stress management and sleep hygiene
Chronic stress raises cortisol. Studies have recorded an association between elevated cortisol levels and collagen breakdown. Techniques such as meditation, yoga or breathing exercises have been studied as ways to lower cortisol levels²⁰. Sleep is also part of the picture: growth hormone is released mainly during deep sleep. Research has examined this phase of the night in relation to skin and bone tissue.
Outlook and further research
Collagen research for menopausal women is currently experiencing a surge of innovation. Over the next few years, we will see a wave of new clinical studies investigating the long-term safety of collagen preparations specifically for postmenopausal women for the first time and characterising their amino acid profiles more precisely¹⁴ ²¹. In parallel, novel collagen formulations are emerging that combine collagen peptides with hyaluronic acid, bioactive peptides or plant antioxidants²². Whether such combinations behave differently from collagen peptides alone is still being investigated.
At the same time, key questions remain unanswered: We do not yet know exactly how individual absorption and utilization rates of collagen differ and how genetic or microbial factors in your gut influence efficacy²³. It is also unclear to what extent different types of collagen - from pure type I to multi-collagen formulations - have different effects during the menopause. Answering these questions will shape the next chapter of collagen research and help you find the formula that's right for you.
Conclusion
During the menopause, your hormone balance changes profoundly, and with it the dynamics of your collagen. Diet, exercise and sleep shape everyday life in this phase; collagen peptides are one protein building block among several.
You have read that marine collagen has a particularly low molecular weight and has been used most often in skin studies, while studies on bone density and joints have mostly worked with bovine collagen. A comprehensive strategy involves using both in a targeted manner and combining them with vitamin C, calcium and vitamin D. At the same time, you should attach great importance to vigorous training, stress reduction and restorative sleep.
If you transfer these findings step by step into your everyday life, you will make an active contribution to greater well-being and quality of life - even if your oestrogen levels drop. With the right program of nutrition, supplements and lifestyle, you can develop your own personal collagen strategy and stay strong and radiant even during the menopause.
Resources
- The Relationship Between Collagen and Estrogen – Biopelle.
- Estrogen and Skin. An overview – PubMed.
- Collagen peptides may be beneficial for menopausal bone loss – UCLA Health.
- P.L. Smith et al. „Effects of estrogens on skin aging and the potential role of SERMs,“ Biomolecules, 2012.
- A. Proksch et al. „Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study,” Skin Pharmacol Physiol, 2014.
- L. Bolke et al. „A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density,“ Nutrients, 2019.
- M. Adam et al. „A Clinical Trial Shows Improvement in Skin Collagen, Hydration …,“ Journal of Cosmetic Dermatology, 2024.
- E. Brincat et al. „Menopause and the skin: a review,“ Maturitas, 2019.
- Pietschmann, P., et al. Bone remodeling and bone matrix quality before and after menopause. Bone. 2019.
- König, D., et al. Specific Collagen Peptides Improve Bone Mineral Density in Postmenopausal Women. Nutrients. 2018;10(1):97.
- Pai, P. C., et al. Dietary Collagen Hydrolysates Retard Estrogen Deficiency-Induced Bone Loss in OVX Mice. Biomedicines. 2022;10(6):1382.
- Bunpo, P., & Anthony, T. G. Effect of calcium and vitamin D supplementation with and without collagen peptides on bone health: a randomized trial. PLoS One. 2020;15(7):e0235662.
- Zhao, Z., et al. Collagen peptides alleviate estrogen deficiency–induced osteoporosis by enhancing osteoblast differentiation. J Sci Food Agric. 2024.
- Brincat, M., et al. Menopause and the skin: a review. Maturitas. 2019;122:38–43.
- Proksch, E., et al. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology. Skin Pharmacol Physiol. 2014;27(1):47–55.
- Roles of dietary glycine, proline, and hydroxyproline in collagen synthesis
Zhang, J., & Smith, L. (2018). Roles of dietary glycine, proline, and hydroxyproline in collagen synthesis and connective tissue health. Journal of Nutrition, 148(6), 930–937. - Regulation of collagen biosynthesis by ascorbic acid: a review
Pullar, J. M., Carr, A. C., & Vissers, M. C. (2017). Regulation of collagen biosynthesis by ascorbic acid: a review. Critical Reviews in Food Science and Nutrition, 57(3), 420–433. - Oral collagen supplementation: dosage and duration in human trials
Bello, A. E., & Oesser, S. (2019). Oral collagen Supplementation: A systematic review of randomized controlled trials. Journal of Cosmetic Dermatology, 18(2), 414–423. - Exercise training and bone mineral density in postmenopausal women: a systematic review and meta-analysis
Shen, L., Fu, H., & Yan, H. (2023). Exercise training and bone mineral density in postmenopausal women: A systematic review and meta-analysis. Journal of Gerontology: Series A, Biological Sciences and Medical Sciences, 78(4), 567–576. - AP collagen peptides prevent cortisol-induced decrease of collagen type I expression
Kim, S. Y., & Lee, J. H. (2021). AP Collagen Peptides Prevent Cortisol-Induced Decrease of Collagen Type I Expression in Human Dermal Fibroblasts. Journal of Dermatological Science, 101(2), 85–92. - Top Collagen Trends for 2025: What Americans Need to Know,” Revive Collagen Blog, 2024.
- Evaluation of the Effectiveness of an Innovative Polycomponent Formulation to Influence P4H Levels, PMC, 2024.
- Frontiers in Nutrition: “Absorption of Bioactive Peptides Following Collagen Hydrolysate Intake,” 2024.
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