A new phase of life, and the search for answers
Changes in the body
Sooner or later every woman goes through a period of significant change — the menopause. It is a natural transition, and it often comes with noticeable challenges. You may know the feeling that a body you thought you understood suddenly behaves differently. Hot flushes, restless nights and mood changes are only some of the symptoms that can weigh on daily life. But one of the most visible and often most unsettling changes happens in front of the mirror: skin no longer looks as firm, fine lines deepen, and hair and nails seem to lose strength.
Collagen in focus
You may be wondering what lies behind these changes. An important part of the answer involves an unassuming protein: collagen. It is the building block that gives your tissue structure, elasticity and firmness. With the onset of menopause your body goes through a hormonal shift that strongly affects that foundation. In one study, women took collagen peptides or a dummy product (placebo), and researchers measured how elastic and moist their skin was. With collagen, the skin was then more elastic than with placebo; for moisture there was no clear difference.¹ The study tested one specific product. The central question here is therefore: how is collagen loss connected to the changes of menopause, and what has been studied about taking collagen peptides? One study that simply observed women found that those who got more vitamin C from their diet were less likely to have wrinkled-looking skin.² Because it only observed and gave nothing, it cannot show whether vitamin C was the cause. During menopause specifically, the relationship between diet, collagen supply and bone structure continues to be studied.
The biology: why collagen falls away during menopause
The oestrogen–collagen connection
Oestrogen as the engine of collagen production
If your skin feels like it changed from one day to the next, there is a biological reason. Your body is a complex system governed by hormones, and oestrogen plays a decisive part in the condition of your skin. It acts as the engine driving the fibroblasts in your skin — the small factories that produce collagen without pause. A high oestrogen level therefore means efficient, continuous collagen production. A research review on oestrogen and skin ageing describes how, when oestrogen runs low after menopause, the skin becomes thinner and contains less collagen.³
The hormonal shock and what follows
During menopause, oestrogen levels drop sharply. That sudden hormonal shock affects collagen production directly. Without that drive, the fibroblasts work more slowly and collagen production falls, a little like a factory running at full capacity being throttled back. The visible consequence is a rapid loss of firmness and elasticity. According to one research review, the skin can lose up to 30 % of its type I and III collagen in the first five years after menopause.⁴
The numbers behind the loss
What the data shows
The change in your skin during menopause is not imagined. It is a biological process, and the figures bear it out. In the first years after menopause, the collagen in the skin falls markedly. That is a substantial decline, and it does not only show in the skin — it reaches deeper layers too. One study examined small skin samples from 32 women. Women after menopause had clearly less type I and III collagen in their skin than women before it, and the longer ago menopause was, the less there was.⁵ The study compared different women at one point in time; it did not follow the same women over the years.
The domino effect
Losing collagen is not a purely cosmetic problem. It is a domino effect that reaches through the whole body. While you see the lines on your skin, a great deal more is happening out of sight. Collagen is a principal component of your bones, giving them not only structure but flexibility. With the fall in oestrogen, bone loses density too. One study in postmenopausal women recorded bone mineral density over twelve months of daily collagen peptide intake⁶. Your joints are affected too: collagen is the main component of cartilage, which acts as a shock absorber. Collagen also occurs in the connective tissue of muscle. In one randomised controlled trial, older men with sarcopenia took 15 g of collagen peptides daily for twelve weeks alongside strength training; body composition and muscle strength were measured against a placebo group⁷. So the decline in collagen is not only about skin.
Collagen is the structural protein of skin and connective tissue. The highly bioavailable collagen peptides from Kollagen Institut supply the amino acids your body builds that tissue from. Stirred into your smoothie or coffee, it becomes your daily ritual.
Collagen and skin during menopause
Lines and loss of firmness
The loss of elasticity
You may have noticed it already: skin loses firmness over time. What was once taut and plump now feels softer, and the fine lines around the eyes and mouth deepen. That change is a direct result of collagen breakdown. Picture your skin as a finely woven, elastic net held taut by collagen fibres. As menopause sets in and oestrogen levels fall, those fibres begin to thin and lose their elasticity. The structure loses its hold and the skin starts to give. This loss of structural integrity is the main reason lines form and skin slackens overall. It is a continuous process, one that weakens the skin barrier and leaves it more vulnerable to external factors.
What collagen peptides supply
Collagen peptides are broken down in the digestive tract into amino acids and short peptides and carried around in the bloodstream. Fibroblasts are the cells in the dermis that build the skin's collagen scaffold, and the amino acids from collagen peptides — mainly glycine, proline and hydroxyproline — are among the raw materials they use to do it. In one study, 69 women aged 35 to 55 took 2.5 or 5 g of collagen peptides or a dummy product (placebo) daily for eight weeks. At the end, skin in both collagen groups was more elastic than in the placebo group, meaning it sprang back into shape better after being stretched. For skin moisture, there was no clear difference.¹ A single study cannot say whether other collagen products would show the same.
Collagen, hyaluronic acid and dry skin
How collagen and hyaluronic acid work together
Dry, flaky skin is a common problem during menopause. This too has to do with dwindling collagen. Collagen forms the scaffold of your skin, while hyaluronic acid acts as the filler that holds moisture within that scaffold. So the two work hand in hand. When the collagen scaffold weakens it can hold less water, which means the skin loses its moisture. Dryness is therefore caused not only by a lack of moisture but by a lack of the structure that can hold it. A twelve-week study of 128 women with a comparison group (placebo) tested a product made from chicken cartilage that contained type II collagen, chondroitin sulphate and hyaluronic acid. Among other things, it measured how moist, elastic and smooth the skin was; the water content of the skin surface did not differ from placebo.⁸ Because a mixture was tested, the study cannot show what was down to the collagen.
Collagen and the skin's moisture balance
The collagen matrix of the dermis is the scaffold hyaluronic acid sits in — the denser that scaffold, the more water can be bound within it. That is a statement about how the tissue is built, not about what taking a supplement does. In two studies with a comparison group (placebo), participants took collagen peptides for up to twelve weeks. Researchers measured skin moisture and how dense and how fragmented the skin's collagen network was. According to the authors, the effects on moisture and density were still present at week twelve.⁹ With age, the skin's collagen network becomes looser and more fragmented, which is why researchers look at these values.
For an even complexion
Pigment spots
During menopause, hormonal fluctuation and increased sensitivity to sunlight can encourage the formation of pigment spots. Pigment spots form when melanocytes in the epidermis deposit more pigment in one place, mostly triggered by UV light. Reliable sun protection is therefore the measure with the strongest evidence behind it. In one study, hairless mice exposed to UV radiation (UVB) for 14 weeks were given collagen tripeptide (very small collagen fragments) by mouth. They developed fewer wrinkles, and their skin lost less water through its surface and was moister and more elastic.¹⁰ This was a study in mice; it does not show whether the same happens in humans.
Quality is what makes the difference. Collagen products differ markedly in quality. Ours are made from carefully selected, pure ingredients and brought into a highly bioavailable form. Look for quality you can check.
More than skin: collagen in bone, joints and connective tissue
Bone in menopause
Collagen as the framework of bone
When you think of bone you probably picture hard, mineralised structure. But your bones are not only calcium and minerals. The foundation that gives them flexibility and resilience is collagen. Think of your bones as a building in which collagen is the steel frame and calcium the concrete. That organic collagen frame makes up around a third of bone mass and is central to its stability. With age, this frame changes too.
Bone density in studies
The fall in oestrogen during menopause accelerates bone loss, which raises the risk of osteoporosis, a condition that makes bone fragile. Osteoblasts are the cells that build the organic bone matrix, and that matrix is mostly type I collagen. The amino acids from collagen peptides are among the raw materials available for the job. In one clinical study, postmenopausal women took 5 g of specific collagen peptides daily for twelve months; what was recorded was bone mineral density in the spine and femoral neck against placebo — bone mineral density, not the number of fractures.⁶
Joints and mobility
Joint discomfort during menopause
Many women in menopause experience joint pain and stiffness, even without arthritis. Collagen is central here as well. As the main component of cartilage it acts as a natural shock absorber in your joints, minimising friction between bones and allowing smooth movement. With age, cartilage thins. In a study run at several centres, 250 people with knee osteoarthritis – wear of the cartilage in the knee joint – took 10 g of collagen hydrolysate daily for six months. According to the authors, knee pain on rating scales fell measurably, most clearly in participants with more joint wear and little meat in their diet.¹¹ On scales like these, people rate for themselves how strong their pain is. The study looked at people with knee osteoarthritis, not at women in menopause in general.
Tendons and ligaments
But collagen isn't only found in cartilage. Collagen is also the main protein in your tendons and ligaments, which connect muscle to bone and stabilise your joints. Without enough flexibility and strength in that connective tissue the risk of injury rises, whether in sport or everyday life. Tendons and ligaments are largely type I collagen, and the amino acids from collagen peptides are among the building blocks the body uses to form that tissue. In one study, 139 physically active people with knee complaints took 5 g of collagen peptides or a dummy product (placebo) daily for twelve weeks. Pain during activity fell more in the collagen group than with placebo; for pain at rest there was no clear difference.¹² Participants and doctors rated pain intensity on a scale. The study looked at young adults with knee complaints during sport, not at women in menopause.
Hair, nails and more
Hair
Hair loss and thinning hair are common alongside the hormonal changes of menopause. Hair is made mainly of keratin, not collagen. Collagen itself is not part of the hair shaft.
Nails
Nails can change too, becoming brittle, cracked or splitting. Nails, like hair, are made of keratin. In one study without a comparison group, 25 people with brittle nails took 2.5 g of collagen peptides daily for 24 weeks. Afterwards their nails grew 12% faster and broke 42% less often than at the start.¹³ A doctor did the measuring and assessment. Without a comparison group, however, it is impossible to say whether the changes were due to the collagen or would have happened anyway.
Collagen is a building block not only of skin but also of cartilage, bone and tendons. During menopause in particular, Kollagen Institut gives you a daily supply of the amino acids your body builds cartilage, tendons and bone matrix from.
Fitting collagen into your routine
Choosing well
Hydrolysed collagen is the better choice
Choosing a collagen product is worth a careful look. You will notice that almost all good products carry the term "collagen hydrolysate". That is not marketing but a quality marker. Collagen molecules in their natural form are very large and hard for the body to digest and absorb. Hydrolysis breaks those large molecules into smaller, easily usable peptides. Imagine trying to swallow a long chain — it does not work. Break it into small links and your body can take them up.
The different collagen types
Not all collagens are the same. They differ in structure and in their primary functions. For women's health three types are mainly relevant: types I and III are the most common and form the basis for the firmness of skin, bone, tendons and ligaments. Type II is the main component of cartilage. Check which collagen types a product contains.
Marine or bovine
Collagen usually comes from one of two sources: cattle (bovine) or fish (marine). Both provide good collagen hydrolysate, with some differences. Bovine collagen is particularly rich in types I and III. Marine collagen, often from fish skin, is also predominantly type I and is frequently praised for its bioavailability. The choice between marine and bovine collagen often comes down to personal preference.
Dose and timing
How much is enough
Studies use different daily amounts. Most studies use between 2.5 and 15 grams a day. Studies that look at the skin often use 2.5 to 5 grams. One study in athletes that looked at the joints used a drink containing 10 grams of collagen hydrolysate.¹⁴ More important than the exact amount is that it fits into your day. If you decide on collagen, take your chosen amount daily.
The best time
Many people ask when to take it. There is no wrong time. What matters is fitting it into your routine so you do not forget. Some prefer the morning, mixed into coffee or a smoothie. Others take it in the evening. Find the time that suits your life and stick with it.
Good companions
Vitamin C as an essential cofactor
Vitamin C contributes to normal collagen formation for the normal function of skin, bones and cartilage. Vitamin C is needed by enzymes the body uses to make its own collagen. So make sure you get enough vitamin C from food, such as peppers, broccoli, kiwi or citrus fruit.
Hyaluronic acid as a moisture reservoir
Hyaluronic acid completes the set. While collagen forms the scaffold of your skin, hyaluronic acid binds water within it. The two work together: a strong collagen structure gives hyaluronic acid more to hold on to, and hyaluronic acid in turn keeps the collagen fibres supple.
A whole-picture approach: collagen as part of your routine
The part diet plays
Collagen-rich foods
Collagen comes as a powder, but food also supplies the building blocks your body makes collagen from. Bone broth counts as one of the best and most natural sources of usable collagen. It contains not only the protein itself but also amino acids and minerals. Other foods supply those building blocks too. Oily fish such as salmon and mackerel, and equally lean meat and eggs, are rich in the amino acids proline, glycine and lysine. These foods are easy to build into your diet regularly.
Other nutrients
Collagen is not the only factor. The body needs certain nutrients to form collagen. Vitamin C contributes to normal collagen formation for the normal function of skin, bones and cartilage. So build foods such as peppers, broccoli, kiwi and citrus fruit into your daily meals. Zinc and antioxidants matter too. Zinc turns up in oats, pumpkin seeds and cheese; antioxidants come from berries, green tea and dark vegetables. A varied, nutrient-dense diet covers these nutrients.
Life moves quickly; your routine should be simple. Our collagen peptides are neutral in taste and smell and fit into any part of your day — morning muesli, post-workout shake, evening tea. Kollagen Institut adapts to your life rather than the other way round.
Movement and managing stress
Why movement matters
Think exercise is only good for your muscles? Not so. It is also a decisive factor in the condition of your collagen framework. Strength training places controlled mechanical load on your bones and joints. Load-bearing exercise is one of the factors researchers record when they follow bone density and connective tissue over time. Activities such as yoga and Pilates, which work on stretch and flexibility, strengthen your tendons and ligaments — improving joint mobility and making you more resilient to injury.
The cortisol effect
What you feel in your head shows up in your body. Chronic stress releases the hormone cortisol, and a persistently raised cortisol level has a catabolic effect: it encourages the breakdown of tissue, collagen included. Too little or poor sleep makes this worse, because your body does most of its repair work at night. To limit collagen breakdown, make deliberate time to unwind, get enough sleep, and build stress strategies such as meditation or breathing exercises into your day. A settled mind supports a strong body.