Your top questions about collagen during midlife and the menopause

Is taking collagen good for menopause? Your questions answered

As one of the UK’s leading collagen brands, we often get asked “Is taking collagen good for menopause?”

The truth? With menopause and perimenopause linked to at least 34 recognised symptoms (1), there's rarely a one-size-fits-all answer - which is exactly why we've brought together your most-asked questions.

From how collagen supports mature skin to its benefits for joints, bones and beyond, here we’ve answered the questions we hear most about taking collagen during the menopause.

Can you take collagen with HRT? 

This is one of the questions we're asked most. The honest answer is: yes, but we always advise checking with your doctor first.

We are not aware of any contraindications between collagen supplements and HRT - they work in different areas of the body. HRT helps maintain oestrogen levels while collagen supplements provide structural protein support for whole-body health. 

That said, your HRT dose, HRT type, health history and other medications are all unique to you. So the best approach is always to check with your doctor before starting any new supplements. They can weigh everything up and support you in the best possible way.

Why does collagen decline during menopause?

Collagen production begins to shift around age 25, and by 50, as the body works harder to keep pace with our needs, we may lose more than our bodies can produce. For women, that shift is closely tied to oestrogen levels, which play a role in how collagen is made and maintained. 

As menopause begins and oestrogen levels start to drop, a decline in collagen formation may soon follow. In fact, it is thought that we lose as much as 30% of dermal collagen in the first 5 years of menopause alone (2).

Crucially, supplementation can offer support here by helping to replenish what the body is producing less of on its own. 

How can collagen help with menopause?

Women of menopausal age take collagen for many different reasons, with the most common reason being to support their skin elasticity through menopause-related skin changes. However, the benefits of taking collagen in menopause go beyond skin deep.

Below you will find some of the clinically researched ways that collagen has been shown to support women in midlife. Please remember that collagen is not a quick fix and individual results may vary. The results that you see will very much depend on the quality and dosage of your collagen, as well as how often you take it and how long you take it for. 

Skin health 

Type I collagen is often associated with supporting skin elasticity and hydration, and the science supports this. Our BECOME clinical trial involved 60 women aged 35-55 taking True Collagen daily and consistently for 12 weeks. By the end of the trial, 100% of participants self-reported improved skin elasticity, with a further 100% reporting a reduction in fine lines & wrinkles (4).

Hair health

Collagen provides proline and glycine amino acids - the building blocks for keratin. Supplementing your natural supplies may help to rebuild your menopause hair confidence. That’s supported by the same BECOME study, which saw 76% of participants self-report less hair breakage by the end of the 12 weeks (3).

Bone and joint health

Oestrogen protects joints and reduces inflammation. While it declines in menopause, this doesn’t need to stop you from living an active life in comfort. 

We’re encouraged by a review of over sixty scientific studies in people with joint pain, osteoarthritis or osteoporosis (4). This found that supplementing with collagen promotes healthy tissue regeneration and collagen synthesis, supporting healthy joints and bones.

Collagen makes up 90% of bone mass. Another study involving 102 postmenopausal women with reduced bone mineral density found that taking just 5g of peptides daily for a year increased bone mineral density, indicating increased bone formation (5). 

Hormonal balance & mood

Midlife can bring plenty of changes, and shifting hormones can influence how we feel day to day. Collagen provides amino acids, which are used throughout the body and contribute to the building of proteins. While collagen isn’t a hormonal supplement, making sure you’re getting enough protein and essential nutrients is key during this phase.  

Gut health

Constipation and bloating are both common menopause gut health concerns. Collagen supports connective tissues, including those found in the digestive tract. Prebiotics and postbiotics may offer further gut support during menopause, which is why we use these in our FODMAP-certified, triple-action gut formula, True Biome. If you’ve experienced digestive discomfort since starting menopause, Ancient + Brave Nutritionist Erin Ogden has written a guide to prebiotics and postbiotics that you might find helpful.

Energy and focus

Tiredness is another common menopausal symptom, made harder by sleep disturbances that come alongside a shift in hormones.  Good quality sleep is fundamental for managing hormone changes and brain fog, but we know it's not always easy to come by. 

Glycine, one of collagen's most abundant amino acids, has been linked to improved sleep quality, but for daytime energy dips, other supplements are better equipped to support here. For example, MCT Oil and Creatine are both known to support focus and steady energy levels, making them a popular choice for navigating menopause fatigue and brain fog.

Which is the best collagen for menopausal women?

This depends. Menopause is an incredibly personal chapter, and the best collagen for you will depend on your specific symptoms, your lifestyle preferences and menopause health goals.

For skin, hair, nail and whole-body support through menopause and beyond, we recommend Type I collagen - the form used in True and Wild Collagen.

If you’re considering taking collagen to support your joints, we’d recommend Type II. This type of collagen has a different role and is particularly associated with cartilage and joint health. That’s why we use it in Noble Collagen, our collagen capsules formulated to support healthy, mobile joints.

Our Guide to Type I and Type II Collagen walks you through the differences between the two types in more detail. To help you choose the best collagen for your menopause journey, we have also created this helpful comparison guide.

Powder or liquid — what's the best format for menopause?

Format matters too. As collagen works cumulatively, the best choice for you will be the one you enjoy taking. After all, for results to come, a ritual must be established first.

That said, there’s a good reason why we only offer our Type I collagens (True Collagen and Wild Collagen) in single-ingredient powder formulas.

Collagen is a large molecule and needs to be broken down to be absorbed by the body. Our highly bioavailable collagen powders break collagen down to 5,000 Daltons, the optimal level for absorption. Unlike liquids, they don’t need any extra flavourings or preservatives to be effective, and because they are completely neutral-tasting, they dissolve easily into any food or drink.

Beyond the health benefits, another benefit of powdered collagen is that it can be packed in jars, reducing the need for plastic packaging.

How much collagen should you take during menopause?

If you choose True Collagen or Wild Collagen, we would recommend 5 - 10 g per day.  If you’d prefer Noble as your collagen of choice, we recommend one capsule per day. 

As collagen works best when taken consistently, keep it simple by adding one Ritual Scoop or sachet once a day to your tea, coffee or smoothie.

Is it too late to start collagen in midlife?

It’s not when you start taking collagen that matters most; it's taking it consistently and making it a part of your daily ritual. 

While collagen naturally decreases over time, supplementing in later life can still help build improvements in skin, joints, and overall vitality. Many women see the best benefits from age 35+, as shown in our BECOME study.    

Your menopause, your way

We hope that this guide has answered your questions. Looking for further reading? Our menopause guide, compiled by our in-house nutritional experts, explores the changes that occur in the body during perimenopause and menopause, along with our favourite menopause collagen rituals for navigating everything from stress to bone density.

At Ancient + Brave, we also recognise that your menopause is unique to you. That’s why we encourage you to explore our menopause health goal page and our ritual-finder quiz to help you find the right support. This is your journey, and we're with you every step of the way.

References 

1. https://themenopausecharity.org/information-and-support/symptoms/join-the-dots-a-z-symptoms-list/

2. https://pmc.ncbi.nlm.nih.gov/articles/PMC3772914/

3. Double-blind, randomised, and placebo-controlled study involving 60 women aged 35-55 evaluating the efficacy of True Collagen over 12 weeks 

4. https://pubmed.ncbi.nlm.nih.gov/24401291

5. https://pmc.ncbi.nlm.nih.gov/articles/PMC5793325/