Collagen in the menopause: influence on skin ageing and bone health
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. Your joints also benefit less from oestrogen-reduced collagen breakdown, which can increase stiffness and susceptibility to pain. It is therefore essential to protect your collagen reserves and - if necessary - support them with targeted supplements or nutrition, especially during the menopause.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 can also become more brittle because the amino acids glycine and proline are less available. 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 how studies have shown that targeted collagen supplements can support your skin during this phase.
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
Numerous studies have shown that taking hydrolyzed collagen orally can noticeably improve your 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
For lasting effects, dermatologists recommend a minimum dosage of 10-20 g daily over a period of at least 8-12 weeks. This ensures that your body receives enough amino acids such as glycine and proline to form new collagen fibers⁸.
Visible effects on hydration and elasticity
After three months of regular collagen supplementation, participants reported not only smoother skin, but also a noticeable tightening effect and a fresher complexion. Fine lines around the eyes and mouth appeared significantly reduced and the skin felt plumper and well moisturized overall.
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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. When you supply your body with collagen, you receive the amino acids glycine and proline, which osteoblasts use to form new fibers and strengthen the matrix¹¹.
Role of collagen type I in bone formation
The collagen fibers provide a stable surface for calcium phosphate deposition. Studies show that an increased supply of collagen improves the trabecular structure and thus sustainably increases bone strength¹³.
Interaction with calcium and vitamin D
Vitamin D increases calcium absorption in the intestine and its incorporation into the collagen matrix. In combination with collagen peptides, calcium and vitamin D, the bone mineral density of postmenopausal women increased by up to 8% within six months in clinical studies¹².
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
Without countermeasures, your risk of osteoporosis increases by up to 50% after the menopause. The loss of collagen in the matrix is a major factor in the increased fragility¹⁴.
Importance of collagen intake for prevention
If you take collagen peptides every day, you can slow down the breakdown of the bone matrix and promote the formation of new bone. A minimum duration of three months with 10-20 g collagen per day is recommended to measurably reduce bone loss¹⁵.
Studies on the effect of collagen on bone density
Both animal and human studies prove the positive effect of collagen supplements on bone structure.
Animal models and human clinical data
In OVX mice (after removal of the ovaries), the administration of collagen hydrolyzate led to a restoration of the trabecular bone structure and to a significant increase in bone mass¹³.
Recommended times of intake
For maximum effects, take your collagen powder in the morning on an empty stomach and in the evening before going to bed, in each case together with a source of vitamin D. This supports both collagen synthesis and night-time mineralization¹².
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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. A daily portion of around 20-30g of protein from these sources is ideal to support your tissue repair.
Vitamin C and micronutrients for collagen synthesis
Vitamin C is a key cofactor for the conversion of proline into hydroxyproline, which ensures the stability of collagen. There is plenty of vitamin C in citrus fruits, peppers and dark leafy vegetables¹⁷. In addition, minerals such as zinc and copper from nuts and wholegrain products help to strengthen the collagen matrix and neutralize free radicals.
Dietary supplement: choosing the right collagen
If you want to supplement your diet, collagen supplements offer a practical way of taking in high concentrations of active ingredients.
Marine collagen vs. bovine collagen during the menopause
Marine collagen scores points with its particularly small molecule size and rapid bioavailability to penetrate the skin, bones and joints quickly. Bovine collagen provides you with a longer-lasting pool of amino acids and particularly supports bone mineral density¹⁸. Choose according to your personal focus: fast skin effects or targeted bone strengthening.
Dosage and combination preparations
Studies recommend a daily intake of 5-15 g of hydrolyzed collagen, ideally combined with 80 mg of vitamin C and optional hyaluronic acid to maximize collagen synthesis and moisture retention¹⁸. A supplementation period of at least 8-12 weeks ensures that your skin and bones are adequately nourished.
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, can maintain muscle and bone mass and stimulate 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 increases cortisol, which has been shown to promote collagen breakdown. Techniques such as meditation, yoga or breathing exercises can lower cortisol levels and thus protect your skin and bone health²⁰ . At the same time, restful sleep supports the nightly regeneration of skin and bone cells by stimulating hormones such as growth hormone to promote collagen synthesis during deep sleep.
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 better defining which amino acid profiles are particularly effective¹⁴ ²¹. In parallel, novel collagen formulations are emerging that combine collagen peptides with hyaluronic acid, bioactive peptides or even herbal antioxidants to achieve synergistic effects on skin and bone²². Such mixtures promise to optimize absorption and at the same time support the regeneration of tissues in a more targeted manner.
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. A well-chosen combination of diet, supplements and lifestyle can help you to alleviate the typical symptoms of menopause and strengthen your skin, bones and joints in the long term.
You have learned that marine collagen works quickly thanks to its small molecule size and benefits the skin in particular, while bovine collagen has longer-term effects on bone density and joint stability. 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
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- Estrogen and Skin. An overview – PubMed.
- Collagen peptides may be beneficial for menopausal bone loss – UCLA Health.
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- 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.
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